A little Back and Biceps work with Ken today.

Seated Row - old hat
Plate Low Row - This was new.
Plate High Row - This was new
Machine Lat Pull Down - This was new
1-arm row - old hat
Preacher Bench - PR:80 pounds

Aside from the PR on biceps work, which is nice but not high on my list of "Care abouts", I felt like I made a real breakthrough in understanding the back work.  I always feel in my shoulders and biceps what I'm supposed to be feeling in back muscles and that made me suspect I was doing them wrong.  Today, I really felt them in my back and the lifts got much easier, as though I was recruiting much larger muscles, like the ones in my back.  Awesome.

Now, before I shower, I think I'm going to try glute activation work to see if I can understand it.  Here's hoping.