10/10. Good presses, shoulder and elbow felt good. Wanted to go heavier but did not want to overdo it.
Strict Military Press (training max: 305):
45×20
45×20
65×10
85×10
105×8
125×5
145×5
165×5
230×5
260×3
290×5 (PR, last couple reps were loose/push press)
Strict L-Laterals (dropset):
55×12-50×12-45×12-35×12-25×12
Rear Delt Flye Machine:
150×12-6-4
Plate Hammer Curls (slow negatives):
45 ×20-12-12
OH Cable Curls (dropset):
30×10-27×10-23×10-20×10-17×10-13×10-10×10
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 50 minutes