175 x 3 x 4 , 185 x 2 x 4, 205 x 1 x 2, 24 kg swings 5 x 7/7, band pushdowns

 This went great! I duplicated the Feb 21 workout, one week  before perhaps the best two plate press I've done. And used the same form and everything went so easily

The NUMBER ONE key is ELBOWS  UP in the unracking. Everything else flows from there. Or doesn't. They have to be up and STAY UP as I start the press or else the bar goes up and forward.

I also have to keep UPWARD PRESSURE on the bar before the start as well. This loads the shoulders and arms as well as gives me a higher starting point.

Then I have to PRESS TO THE X and NOT lose sight of it and initiate from the shoulders and arms NOT THE HIPS ( as I have been doing)

I didn't really focus on the legs, the hips seemed to move under the bar as I pressed to the X up and back over my face

Also used the wrapped thumb as I did last year. helps the shoulders work and less chance of pushing forwards

My cues were

1) ELBOWS  UP

2) PUSHUP INTO BAR, LOCK KNEES

3) PRESS TO X, STAY ON X

135 x 3
155 x 2
175 x 3 ( dead stops) x 4 sets

they all went great

then onto 185 x 2 ( dead stops) x 4 also

then right to 205 ( the biggest jump I've ever taken in this and it went well

First set I lost sight of the X and it drifted forward but I still made it then I stayed  on the X and it was sweet!

Monday I have to take the bigger jump
135 x 3
155 x 3
175 x 1
185 x 1
205 x 1
225 x 1!

24 kg swings

5 x 7/7

band pushdowns 3 x 12

BW 176.0
BF 14.5

ELBOWS UP ELBOWS UP ELBOWS UP!