225x1,1,1,1 ( set PR )
195x5 (rep PR, I think)
Supinated Grip BB Rows
Neutral Grip Pullups
Avg Intensity: 194.8lbs
Bench was good, though I went into it with a bit of trepidation. 230 is my previous max and I wasn't sure that 225 would go up 4 times. I needn't have worried - all but one rep was solid (#2 was out of the groove, right elbow too far forward again) and I think I may be hitting a new max soon.
Mis-loaded my push presses and so had to go back and do them again. Have to say 160 felt about right though. Couldn't get the reps. Reps 4 and 5 feel weird anyway, no matter the weight. Must be a neural thing, because my intention is perfect, after all...
No more singles on upper back exercises. There's no purpose to that if I'm trying to get my bench and overhead presses up. My pulling volume needs to be a bit ahead of pressing volume until the shoulders get right and so I have a good pressing base. They're coming onto line though.
Decided I'm going to concentrate on bringing up the squat, so no upper partials for the time being. It takes too much away from recovery. Squat first, then bring up bench with partials then overhead press. DL will go up if squat goes up, so I'm not worried about it.
Good session. Felt good to get a normal night's sleep last night.
Inclined chest supported DB cleans
These are the best thing I've discovered so far for external rotation and scapular stabilization. Face pulls are good too.