Wed 30 mins stepmill

Thursday Lower

Belt squat 80% 5x10

Coan Dead Rows  5x10

Friday Upper

Lots of neutral grip pulls 10x10

Hammer incline heavy 5x10

Long strap face pull 5x10

Banded reverse grip pushups off hammer shrug -many sets of 10s, used yellow and green

Sort of a plyo pushup from 5 inch drop back up 5xwhatever I could do. Been so long since I had done this(and wasn't sure about them) that it took a few sets to get the hang of them again. Boob or shoulder did not fall  out so all good news.