Warm up. Trying to be more thorough.
3 x 10 scapular pull ups
Lat pull down (wide neutral grip)
Lat pull downs (two handle grip)
3 x 8 x 45kg
3 x 8 x 25kg
Tricep pull downs (straight bar)
3 x 8 x 23.75kg
Standing pull downs
3 x 8 23.75kg
8 x empty bar
5 x 30kg
5 x 40kg
4 x 5 x 45kg
First time back on squats for a few months. Left at 50kg so 45 seemed like an OK place to come back on.
Between squat sets:
3 x 8 x 15kg single arm rows
3 x 8 x horizontal pull ups
Then 3 x 8 x 18kg glute bridge raises. Used sandbag thing but might try bar next time. Could definitely feel it though.
Bit of band work on my shoulder
5 mins of foam rolling each leg.