Curl: up to 140 3x3, 150x1
Bench: up to 240 4x2, 255x1, 225 3x3, 185 3x5 (with close grip)
Seated DB OHP: 70 2x8
All curls held for a 4 count at bottom. Strict and as little leaning as possible.
All bench and OHP reps paused 2 seconds, with no sinking or heaving before/after. Lockouts all held a couple seconds too.
Trying to fix my pitfalls, sloppiness, and laziness. Took 3 minute rest maximum between any sets. Most were around 2:30. Warmed up for bench in-between curl sets to save time. Sucking air and winded by the end of the workout, but my form held up nicely every set. No music/psyching up/nervousness/really grindy reps at all, but felt worked and pumped by the end.