Last two days

Speed Squat day

Speed squats vs Average bands
I forgot to write it down but something along the lines of
worked up to 405 x 2 x 8 sets

speed sumo DL vs dbl over average bands
495 x 1 x 8

beck extension and abs
5 sets x amrap

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OH press day

shoulder was hurting so went with Pin presses at forehead to not cause shoulder pain.

Pin press
bar x 5
135 x 5
185 x 5
205 x 3 x 2
225 x 1 x 10

Pull ups x 100 reps
did 20 sets of 5

DB press some x 10 x 5 sets

foam roll