185 x 3 dead stop singles x 4 sets, 190 x 3 dead stops x 2 sets, 24 kg speed swings, floor pushups

 Man this went great. Even tired and sore the bar moved great as the technique and the cues all worked perfectly well

Elbows up helped immensely, cleaning up lots of parts I didn't think it would affect, such  as locking the knees and helping with the start.Elbow angle should mimic torso angle I  think and that would create more bow tension in the front line. Really helped

I do notice on the reps I fell a bit backwards on I didn't keep the hips moving forward on the lockout. On the balanced reps I did keep them going forward.

But all in all very happy with this work. It seems to all be FINALLY coming together

135 x 2
155 x 2
175 x 2 felt hard
185 x 3 dead stops x  4 sets

then 195 x 3 x 2 sets this is set 1

24 kg swings  5 x 8/8

Floor pushups
2 x 52

 too tired and sore for more

BW 173.6 !
BF 13.5