Got back done today:

Front pulldowns- 80-90-110-110-110 drop to 90, 80
Let wide pulldowns- 120 , 150, 150, 150 all for 12 reps

deadlifts, 135 for 12
225 for 10
275 for 4 (slight pull in hamstring.)
might be a little dehydrated... stopped, just in case..

no need to push and get hurt.. going to good at this point

I am finally almost pain free.. knees are feeling great, shoulder is 99.9% better...

time to crank it up..

Happy fourth dudes.......

I'll be off tomorrow.. rest and eat...