215, 220 x 1 press, 225 miss, wt pushups. laterals rear delts

 Great freaking day! FINALLY!~! Realized a big thing, that in order to keep my knees locked at the start of the press and to keep them from unlocking as I press I have to focus on the knees and NOT the quads.

Literally just getting bone lock of the knee

I thought about that cue during warmups and man it worked great. The only reason I missed the 225 was that I didn't hold the lock as I pressed but all the reps I did with locked knees went well. Plus I have no isometric strength in that position so all things considered

Also key is pushing bar to face. On my first 225 attempt I was so focused on knee locked that I pushed up instead of back and the bar went out in front.

But I am pumped as I now feel I really know how to keep the base solid . this 220 lbs press was probably the fastest I've ever done it. I'll check  but it was fast. Faster than the 215 right before it

Press
65 85 105 x 2
135 x 2
155 x1
175 x 1 FAST!
195 x 1 best ever
205 x 1 ( pushed UP a little too much)

but went ahead to 215 and while too far up instead of back too it was solid

this is the next fastest 220 I've done I think back in march 2020

then 225 x miss then this second 225 attempt. this is where the knees really loosened

then 205 x 1 x 4 sets

wt pushups
bw x 10
53 x 10 x 3 hold at lockout each rep. I really like pausing at the top now here, makes total sense Plus really keep elbows in to target triceps

one arm laterals
3 x 10/10 with 20
bent laterals
3 x10 with 20

db  hammer curls
2 x 10
band reverse curl
3 x 10

really need to put reverse curls in the mix

BW 176.8
BF 14.5