Sunday was lazy. Bad me.
Back at it.
no PWO, experiment 
warmup: slow iso hold side raises, Cuban presses, 1 arm shrugs, foam roll armpits, foam roll upper back, shoulder capsule stretches
Closegrip Incline Press (swiss bar, 90 sec rests)
62 lb Bar x 8
124 x 10
124 x 10
124 x 10
124 x 10
124 x 10
notes: I figured Swiss Bar would be easier on my shoulders. It was! But I don’t volume my incline very much (low rep kinda guy), nor do I closegrip it, nor do I hammergrip it, so I got FUKKKKKn tired. Will adapt.
Horizontal Rows (30 sec rests)
15, 12, 10, 10, 10
notes: got tired fast! felt like a wuss 
Smith Machine Seated Press (90 sec rest)
bar x 8
bar + 50 x 8
+60 x 8
+70 x 8
+90 x 8
+100 x 6
Superset: Hammer Curls & Trap Bar Shrugs & Band Pushdowns
30s x 12 / 200 x 12 / 15 pushes
30s x 12 / 200 x 12 / 15 pushes
30s x 12 / 200 x 12 / 15 pushes
Then work called me away. Life of a hustla.
How did the no-PWO work out for me? Strength seemed ok, but I got a massive headache during the Rows, lol. Damn you caffeine! I might cycle off caffeine during a deload.
