210 x 1 x 7 sets, wt pushups, one arm laterals, rear delts

 Wanted to repeat last weeks workout, thinking I could do it stronger and save a little for Wednesdays bodyweight 5 x 5. And while it was a little bit better it should have been mo betta. BUT I think I found another piece of the puzzle

Setting up in front of the bar is correct ( Ed Coan setup), locking the knees is correct BUT I need to lock the knees keeping them also in front of the bar. If I just lock them back it's easy to shift the weight to my heels and put me off balance

Also , locking then going works best IF I really lock them. It's a risky technique.

Press
65 85 105 x 3
135 x 2
155 x 2
175 x 2
195 x 1
205 x 1
210 x 1 x 7
sets 1,3,7 shown

Then 185 x 1 x 3 down sets

Wt pushups
BW  x 10
53 x 10 x 3
strong and powerful

One arm laterals 3 x 8/8  with 20

Bent laterals
3 x 10 20 lbs

BW 174
BF 13.3
W 58.7