SMR

Bench
275lbs for 5x5 (75 sec)

Seated wide pronated cable row
210lbs for 5x5 (1 min)

Face pulls
135lbs for 4x10 (45 sec)

Close grip bench
185lbs for 4x8 (may had been 5 sets; 45 sec; rped last set)

Db curl
30lb dbs for 4x8 (30 sec)

SMR
Bands
Stretched


Still working on that back and this theracane, have i said how awesome it is? I dont have a floor to work with at home so i finally could today, before and after the workout, and that knot was there and gone!
I haven't done 275 5x5 successfully in a while. Opted for some back friendly pulls too. HS rows are back friendly but i wanted to do something different.