40 kg One Arm swings 15 x 5/5 , pistols, laterals, rear delts

 This went great. All systems go; sacrum and low back good. sciatica all gone,left arch of foot normal and even sleep has been solid for the last 3 days

Today was strong and legs and lungs were solid

40 kg one arms
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 4/4
28 kg x 4/4
32 kg x 4/4
40 kg x 5/5 x 15

all reps and sets really strong 

Pistol practice 3 x 3/3 twice

laterals rear delts
3 x 10/10 15s

BW 175.4
BF 11.9 Bath