Over head press and back

Warm up: Light band/db movements

OHP: 2 x 20 x bar
         95 x 10
         120 x 5
         145 x 4
         175 x 3
          200 x 2
          225 x 1
          200 x 8.....Ehh didn't push it. My shoulders were still feeling beat up from the new bar position on squats

Dumbbell rows: 170 x 8 / 110 x 12....last set I just focused  on squeezing   the hell out of the muscles involved

Pull downs: 4 x 8 x some weight

Shrugs: 455 x 10 / 315 x 30 ....... Just didn't feel like using much weight.

So so session.... energy level was up and down tonight.