Warmups
Giant set: Pushdowns, rows, pulldown abs, st arm pulldowns: 2px12x3
Main move
Bench: warmups, 157.5(347)x2x2, 167.5(369)x1x3, 177.5(391)x1x3
Supplementary
Overhead shrug: 50x12, 60x12, 70x12
Medball pushups: 1ballx8x4, 2balls x8x2
Treadmill: 20mins moderate
Notes
Felt tired today, not enough sleep over the weekend meant my shoulders were not really recovered from the bands. Weights were ok, technique was a little off but not by much. Scap stability stuff was ok, basically I had med balls under my hands when performing pushups. For the first sets I used one, meaning one ball under a hand and the other on the ground. On the final sets I used an individual ball under each hand. Weird.
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