Warm up 135x10 185x8 205x3
Speed bench 225x3x6
St Shoulder press 135x10
Shrugs 315x10 405x10 495x10 585x8(pr)625x5(HOOOGE PR)
CGB 135x10 155x10 175x8
Pressdowns 150x10 170x10 190x10
Rope pull downs 70x10 80x10 80x10

Highlights: Hit 625x5 was a huge pr bst I ha done on shurgs was 625x2. Also hit 585x8 another pr as ROM was very deep.

Lowlights: forearms became very sore during benching and last set was vey bad. Feels like the bnoes are hurting.....

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