215 lb press x 1 x 5 sets, 205 x 1 x 2, wt pushups, laterals, rear delts

 Back to shitty sleep ( cat) and two nights in a row put me on the ragged edge but got through it ok First with this new technique at this weight and it went very well, not perfect, but learned a ton about the technique at weight

Mainly  DON'T RUSH lol. Started off with a 'drop and pop' rather than 'coil the spring'

I should know this by now

Good news is that each set got better as I found the feel. Also, good news is that I didn't miss any reps. some were just better than others

normal warmups to 195 which was rushed but fast moving

205 which was sloppy and loose in the knees which pushed the bar forward a bit. but still fast but dropped head a bit too at start and lost the "X"

then 215  hadn't figured out I was dropping and popping too much yet. led to elbow flare too

215 for second set much better. lost balance a bit but much tighter coil and stayed on "X"

3rd set first really solid all around

4th set ok but reversal still too fast

5th set best all over. Got on X, lock knees, coil the spring and hold, then launch

the 2 down sets with 205 were spot on

have to make sure when I coil I don't tilt forward or backward. Just lock in, stay  focused on the X and tighten the lats and glutes

Wt pushups

BW x 10
53 x 10 x 3 slow with pause at lockout

one arm laterls 3 x 8/8 20s
bent laterals 3 x 8 with 20

BW 175.8
BF 13.7

really happy with today. learn a ton about the timing and rhythm of this technique. great promise here. One more week at 215 though. Already can't wait for wed!