170 x 1 x 14, 16 kg transfer swings 15 x 6, 20 kg transfers 5 x 6 , band rear delt 4 x 20

 This went pefectly. Virtually identical reps and my holds at the start were stronger.

Doing transfers instead of one arms worked cool too. havent trained these in years now

did 15 sets of 6 to see how things felt then went up to 20. kg no problem 

168.4 at workout time