195-215/220 press, wt pushups, laterals, rear delts

 This was decent all things considered. As usual the exact cues I was thinking of didn't work but they were close

The cues were

Lock in

Wedge the bar up

Made a few mistakes and had a few misses

1) elbows too high cause me to dump bar backwards. no good.

2) not spotting the X causes bar to go forward

BUT waiting a bit too long to lock in DOES WORK

And initiating from the hips does work too, just have to spot the X

Press
65 85 105 x 2
135 x 2
155 x 1
175 x 1
195 x 1 ( a bit forward)
205 x miss ( elbows too high)
205 x 1 decent

210 x 1 really good

215 x 1 ok started spotting X

220 x miss not in bad position just not enough speed

220 x miss second  not bad either for a second grind

205 x 1  x 4
this is second rep

Now I'm spotting X strong and good start speed. of course it's light

wt pushups
BW x 10
53 x 10 x 3
slow and strict and full parallel position no angle

laterals and rear delts
3 x 10/10 15

BW 173.2
BF 13.0  light!