Thanks, my back was screaming by SLDL to a shrug.
Overhead: warmup 120x4x5
Pause Bench: 145x5,165x5,175x5,185x5
Close grip bench: 145 till 25 reps did it in 21 then 4
Pushups against mini band: 8,7,6
Pushdowns: 70x15 then dropped 20lbs to change style so as to hit the upper part of tricep 50x15x2