[Ascendant]

Ice, ibuprofen, sleep on your back with a pillow/bolster under your knees.

[CosmicOsmo]

Today I was scheduled to do deadlift variations but I didn't want to put any unnecessary strain on my back. It's definitely not hurting as much as it was on thursday but it's still not 100%, by any stretch, and I'd rather not risk injuring it further. Overall, I took it pretty easy today.

Weighted chins:

BW 2x10 (warmup)

BW+70lbs 3x4

Wide-grip pullups:

BW+35lbs 2x5

Cable rows:

Whatever 3x8

straight barbell curlz:

95lbs 3x8

One-armed cable rows

whatever 2x8

+ lots of core work and some nice high box jumps (46-ish inches? something like that, can't bring a tape measure to the gym).

Is this what a bodybuilding routine feels like? Not very satisfying at all...I wanted to be lifting really heavy things off the floor, you just don't get the same rush from doing sets of cable rows as you do from heavy deadlifts. Hopefully my back is feeling better soon and it's nothing serious, and I can get back to the fun lifts.

[CosmicOsmo]

My back is was feeling pretty good today, I think I might be able to squat this week but I don't know if I want to push it...maybe it would be smart just to play it safe and go easy this week.

Today:

Bench:

170lbs 6x3 (75%)

^ I couldn't remember if my program called for 8x3 or 4x3 today, so I split the difference and did 6x3. (it supposed to be 4x3, btw)

Pin Press:

225x5
225x4
225x5
225x5
225x5

Just missed one rep on this, it's coming along.

Rear delt flyes:

40lbs 3x8

Incline DB press:

75lbs 3x8

Skullcrushers

95lbs 3x6

I did a few oly lifts just with the bar just to keep my form sharp and see how my back felt through the motion...overall, I felt pretty good today. I feel like I'm making progress, and my back feels like it should be back to 100% in short order.

[CosmicOsmo]

Tried squatting today, mainly kept it light with front squats and overhead squats so as to keep the spinal loading to a minimum.

Kind of a random workout really, I just listening to my body so as to not strain my back too much. Ended up doing a few sets of snatch + overhead squats, then clean + front squat working up to 185 for 3 reps.

I tried split squats for the first time today...man, they're a killer.

did 70lbs 3x8 each leg.

Also did some calves and hammy curls.

Overall, a pretty light day but I'd rather take it easy for a few weeks and make sure I'm fully recovered than try to go heavy too soon and re-injure myself.

Back is feeling much better, I think next week I'll be back to squatting heavy.