Pauls injury, I mean fitness log.

[PaulBeech]

Okay so here is my training log. It would be good to have here because most people at my gym don't know enough about strength training and would tell me to do more functional work.
Bit of background is that I am currently rebuilding my strength after a back injury back in july. Did the rehab, lifted like crazy for a few weeks and now Its time to invest in a new routine.
One lift a day. I've chosen this because I am getting busier all the time and I am starting at another gym soon. 45 minutes with just one lift sounds appealing so here I am.
Lifts I'm using are; squat, dumbbell bench, overhead press, deadlift and chin ups. In that order.

week 1
day 1
Squats 5x7.

Warm ups 45lbs, 95lbs, 135lbs.

Working sets.
185lbs
205lbs
215lbs
235lbs
200lbs
220lbs
250lbs

250 is the most I have squatted since my injury so I was happy. After my fifth set I realized this program is not a walk in the park. My legs are currently screaming at me.

[Moving_Target]

This sounds interesting so I'm going to watch your log. No pressure, really.

[PaulBeech]

Day 2

Dumbbell bench

Warm up 25lbs 35lbs 45lbs

Working sets

55lbs
60lbs
70lbs I dropped one behind me! A guy next to me was impressed by how far I threw it.
40lbs
50lbs
60lbs
75lbs

I have a weak bench if you haven't already noticed. Glad I got 75lb after the 70lb accident.

[PaulBeech]

Day 3

Overhead press
Warm up 45lbs 60lbs 75lbs

Working sets
85lbs
95lbs
105lbs
115lbs
95lbs
110lbs
120lbs

I find the overhead press so hard(shit shoulders.)This was a pretty strength sapping session.

[PaulBeech]

day 4

Deadlift

Warm up 135 185 205

Working sets

225
250
280
225
265
315 for three. That was a pretty big jump but basically I was looking at the bar and thinking about my injury. Out of stupidity I decided today was the day to destroy the mental barrier of my injury at 315. I pulled it, pulled it good and left the gym feeling like a viking.

[Tamara Reynolds]

I pulled it, pulled it good and left the gym feeling like a viking.

I'm not sure what vikings feel like, but this sounds good. Congrats.

[MEbigUsmall]

What rehab did you do for your back injury?

[PaulBeech]

What rehab did you do for your back injury?

I did Bill Starrs rehab with good mornings, squat and deadlift 5 days a week. I was lifting moderately again pretty quickly.

[MEbigUsmall]

I have to look into that. How were you doing those lifts if your back was injured?

[PaulBeech]

I have to look into that. How were you doing those lifts if your back was injured?

Here is the bigger story. I tweaked my back deadlifting (very very very insufficient recovery) and immediately did RICE. My chiro saw me the same day and had a fiddle about, had an xray to see if anything was off and it wasn't. (Although one can't see disc damage you could still see the shape of my spine and gaps between vertebre. Nothing looked off.) He told me to do normal rehab for a few days and then test lifting with an empty bar. So I did and the pain didn't increase. I then followed Starrs rehab.
Also worth nothing was that I had a USAW cert coming up in 3/4 weeks and it was essential I could lift, even just light weights.