The bad news: A lot of sitting in small, uncomfortable seats watching my GF compete at CF Regionals, and a 3 hour drive to and 4 hour drive back from Albany this weekend, left my back kind of cranky.
The good news: Cranky now is still SO much better than how it felt almost all day long prior to a few weeks ago. So that's good. Though still definitely nagging me, I finally feel I have turned a corner and can somewhat train again.
The other bad news: I have only 1.5 weeks left till my hernia repair, after which I'll about a month of forced time off, so this improvement in my back situation won't let me get very far before another lengthy deload and build-back-up.
The other other bad news: Elbow-itis is back already.
Such is life.
SSB Squat - 3" belt + SBD
250x8, 300x8x3 @6 - 3 mins rest
Notes: Used the SSB to give my elbows a break, they were pretty angry on Saturday and still a little on Sunday. Frustrating that it comes back so quickly even after nearly 4 months off. Not shockingly, my work capacity and conditioning sucks now after so much time away from squats, pulls and any conditioning work for 1/3 of a year, so these relatively light 8s had me huffing a bit. But moved pretty fast.
300x8 SSB Squat on IG
Close Grip Bench Press
285x4x5 @7
245x10
225x10
Notes: Not much to say here.
Deadlift - 3" belt, shoeless
475x5 @7
Notes: I was a little apprehensive about this, as earlier warm-ups didn't feel great on back or knees, but last warm-up at 435 was good so went for it. While having worked so hard for years on my DL to get it near 700, I want 475x5 to move faster than this. But considering I've only been pulling again for a few weeks after so long off, I'm pretty happy.
Chins
BWx3, BWx4x8 = 35
DB Alt Curls
45x8x2
Rehab stuff.