tues
back/traps

warm up
tbar wide row 15, tbar close grip row 15, this repeated three times

lat pull down 12,10,6
deadlift 10,10,8
barbell row 12,10,8
tbar row 20,20
was happy no pain at all with back

traps
dumbell shugs 10,10,10
face upright row 10,10,10
barbell shugs 1x30