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A. Rear foot elevated DB RDL; 8-10/leg x 4; rest 1:00 b/w legs
done with 12.5kg DBs 10/leg. it was a nice stimulus
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B1. Seated behind the neck strict press; 8-10 x 4; rest 1:00
B2. Supine grip strict pull up; max unbroken x 4; rest 1:00
warmup: 20kgx8rep and 2 chinups
work: 1st set 30kg the other sets 32.5kg all 10rep (felt lower back discomfort. See note below)
chinups:12; 12; 10; 10 - the first 6 reps were easy
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C1. JM press; 10-12 x 3; rest :30
C2. Prone DB batwing hold; :30 x 3; rest :30
warmup: 20kgx12rep and 30'' hold with 10kg DBs
work: 35kg x 12rep and 30'' hold with 12.5kg DBs across
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D. Banded pull apart; 15-20 x 3; rest :30
20; 20; 15 (last set my back was burning like mad :P )
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5' bike cooldown
This is the area that i felt 'pain/discomfort' while doing the BTN press (photo). I think that it can be some lack of mobility on shoulders (like you told me before), and then i try to compensate with lower back, arching it. It's also the area where i have discomfort when doing jerks (my front foot on jerks it's the same where it hurts). I think that it can be tight Quadratus lumborum...
Sleep: 8h good quality
Mood: nice
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