Bench

Bench (brief pause)

175 x 2

185 x 2

195 x 2 @8-

205 x 2 @8

205 x 2 @9+

Close grip bench (brief pause)

155 x 5

165 x 5

175 x 5

185 x 5 @9 (PR)

Barbell shrugs

405 x 12

455 x 8

455 x 12 (w/ straps)

I've had this knot in my lower back for a few weeks now and it may be from doing shrugs heavy with a barbell every week. Although this is less of an injury and more of a personal problem.

GHR abs supersetted with Wide grip pullups

BW x 10, 10, 10/BW x 15, 12, 10