After last ill fated training cycle. I learned that CGIB works well for me. So, I added it into my 5/3/1 as the second upper body movement.
CGIB
Bar x 10 95 x 10 135 x 10 155 x 8 165 x 5 175 x 15
BBB on the CGIB
155 x10 x 5
Lat pull down
Supinated SSW Neutral grip
5 sets of 10 reps each direction
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