Ok, the workout was nothing special; pull ups were mostly singles to triples until the final 4 sets of 5.
bench: 10 x 132 then I used “pause” at the bottom: 6 x 154, 5 x 159, 4 x 170, 2 x 176 this actually felt better in terms of activation
shoulder press: 3 sets of 10 x 83
rows: 3 sets of 10 x 60
trap bar squats (deficit) 10 x 134, 10 x 134, 10 x 156
push ups: 3 sets of 20
headstand
all took 80 minutes.
Scene
Life of an old goat 