155-190 x 3 full pyramid, 24 kg swings, floor pushups

 This went great. Repeated the sets and weights of last week almost exactly ( one more warmup) but the  reps and teshnik were much better. Have to make sure to keep the glutes tight  ALL THE DAMN TIME- if I don't that's when the weight shifts to my heels and the bar gets forward. this happened on my 185 lb  set but then I figured it out!

Finally NOT at the end of the workout!

Press

65 85 105 x 3
135 x 3
155 x 3
165 x 3 
175 x 3

185 x 3 this is where the bar gets forward

190 x 3 much better than last week

180 x 3

this went great. then onto 170 x 3 and 165 x 3

Really got the take off down well

set the hips in front of the bar

roll the elbows up UNTIL THE ANGLE MATCHES THAT OF MY  ARCHED TORSO( this is a key visual and  kinesthetic)

glutes unrack the weight

throw the head to start the press

24 kg swings

5 x 8/8

floor pushups

2  x 50 surprisingly strong. good triceps pump

BW 174

BF 13.3