Raw warm-up

bar x reps, 135 x 10

185 x 5

225 x 5

275 x 1

315 x 1

365 x 1 (grinder and hard) but more reps with full range on tuesday will fix that.

Shirt on

405 two boards x 3 reps

full range

455 x 2 no touch (bad form)

495 x 1 (better form, easy)

545 x 1 (nice and easy)

shoulder was not that bad in the shirt tonight. CNS is getting better every week as i am getting to heavier weight. But bottom line is : technique is the most important!! With good technique and right form...muscle and all don't matter that much! ...except the head!

Accessories

rack lock-out

225 x 5

315 x 5

365 x 5

Tricep rope push-down

2 sets of 40 reps