Back squat 8rm, DB bench heavy 10, step ups/dips/triceps, shoulders

0800

1) deadbugs, planks, lunges, see saw walks, lateral lunge pulls

2) back squat to 8rm - 60,80,100,115 kg(pr)
*internal rotation and hip capsule between sets

3) DB bench - 4x10 (20,25,27.5,27.5 kg)
then...
max reps DB hex press @ 22.5 kg - 16, 13

4) 3 rounds:
10 x DB step ups, 20 kg each hand
10 x bar dips
20 x band tri extensions
rest 60 seconds

5) 4 minute DB lateral raises circuit, 4 kg each

• Notes: Good day with a pr on my 8 rep back squat. Going to move back down to 5 reps now and start doing pauses as well. Only slightly upped volume on the DB bench with two top sets at 27.5. Need to keep doing some work on those. Oddly enough a pronated position felt stronger than neutral (triceps). Much stronger on the hex presses though. 
• Body: Feeling pretty solid. Upping my calories a lot to keep up with my schedule. Trying to be tech-free by 9 pm, and at least in bed reading around 10.