175 lb press 10 sets of 2, 24 kg swings, bw triceps extensions

 

This went perfectly, all but literally ONE rep were exactly the same( second rep 9th set I believe)   but everything else was locked in and timing was spot on

Felt so good

The image

After unracking, the body is literally a CONCRET statue. Concrete doesn't move and and for some reason this really worked well. Locked knees and concrete stillness

Also took my  right hand out about 1/4" and that helped the overhead lockout as much as I had hoped it might. That shoulder is so much tighter than my left and this seemed to make a difference

Plus, by doing this I don't think my left elbow flared as much but it's light and we'll know more on Monday when its heavy

But I do know every time I tried to pinch or squeeze my elbows in the bar and my torso dropped a bit  and can't have that

CONCRETE

Press

65 85 105 x 2
135 x 2
155 x 2
175 x 1 x 10 sets

24 kg swings
5  x 8/9

Ring leaning triecep extension

Give these a tri (pun intended) instead of rep pushdown. Really loathing the idea of them now and that'a  cue :)

4 sets of 12, 12, 12, 10

BW 177.8
BF 14.1