warmup: slow neg side raises, Cuban presses, one arm shrugs; foam rolled upper back, armpits

**Swiss Bar Overhead Press** (2-3 min rests, not strict)

82 x 5

102 x 5

124 x 12 @RPE9

124 x 11 @RPE9

124 x 11 @RPE9

124 x 10 @RPE9

124 x 9 @RPE9

124 x 9 @RPE9

**Superset: Skullcrushers & Barbell Curls** (2 min rests)

75 x 12 / 65 x 11

75 x 11 / 65 x 10

75 x 9 / 65 x 9

75 x 9 / 65 x 11

75 x 11 / 65 x 11

notes: triceps feeling burnt by the end. They are the sticking point in my OHP as well, so I know they need the work.

**Superset: pushups & DB Curls** (2 min rests)

10 / 35s x 12

8 / 35s x 11

9 / 35s x 12

9 / 35s x 13

8 / 35s x 11

**Superset: DB Upright Rows & Cable Face Pulls** (2 min rests)

30s x 16 / 65 x 12

30s x 15 / 65 x 12

30s x 17 / 65 x 11

30s x 15 / 65 x 12

30s x 14 / 65 x 12

It was almost 10 pm by this point, so I scrapped the cardio and came home.