Shoulder & Assistance work

Overhead Press:
Bar/30
65/12
95/10
135/10,10

Laterals:
30/12
35/12
40/12,12

Chins:
BW/ 10,10,10,9,10

Close Grip Pulldown:
120/10,10,10

Dips:
BW:12,10,10

Pressdowns:
Until my triceps looked like Bertil Fox's

Machine Curls:
Max pump achieved with two sets

Nothing more. Meet prep starts today. Fun times in the resort town of Lincoln.