The Difference Between 100% and 110%

Warm up stuff
●●●●●●●●●●
Reverse hypers +20lbs x30
Hanging knee raises x30
●●●●●●●●●●
BENCH:
Unrack and hold 135lbs  approx. 15 seconds 
35lb DB shrugs x30
Bar x10 slow (concentrating on pulling the bar apart)
65lb x5 fast, x3 slow, x2 regular pace
[65lb x3 fast, x3 slow] 2x
65lb x5 fast, x5 slow, x5 regular 
65lb x20
●●●●●●●●●●
O.H. PRESS / NARROW GRIP BENCH 45 SECONDS
(Both with empty bar)
x12 / x16
x10 / x17
x8 / x18
x6 / x18
O.H. Press, bar x20
●●●●●●●●●●
KB suitcase carry, approx 300 yards 90lb total
I put them down half way and then continued. This ended up bothering my back more than anything. So I hung off of the reverse hyper table to loosen things up before continuing.
●●●●●●●●●●
15lb DB alternating presses x12 ea arm
15lb standing o.h. tri ext x20
We tried to do 30lb (total) thrusters but my back wasn't having any of that after that carry. So we skipped that.
Tricep dips x10
10lb and 2.5lb shoulder scarecrows. 3 different movements x10 ea.
●●●●●●●●●●
     It's a wonderful feeling to be filling out a training blog tonight! I missed the gym. I missed working hard and giving it all I had. Tonight was an exercise in knowing that giving 100% should always outweigh giving 110%. Giving all you've got, leaving everything you have on the floor and no rep unfinished is an admirable goal. Giving more than you're physically capable of doing is dangerous. I gave 110% once and look where it got me!
     Tonight when I felt pain, I stopped. And I stopped k owing that I wasn't wimping out or being a turd, but I was being sensible and making sure I would be healthy enough to train another day.
     Does my back hurt right now? Yes. It's sore and the muscles are tight, but the pain is nowhere like it has been. I'm listening to what my body says and I'm being honest about that with not only Justin, but myself.  
     So now, I'll stretch some and then sleep and let my body grow and rest before Thursday's session. I am 100% done with today and 100% proud of what I accomplished.