Today was the very first day since late March in which I went through a normal morning and afternoon at home, then lifted, without a single moment of lower left back pain. And very little low level discomfort, too. I'm awed, in a good way, at how effective these CDLs have been.
Press
245x1 @ 8.5, belt + wraps
225x5 @9, 210x5, 200x5, belt only
Cocaine DL
45x5, 135x4, 165x3, 185x3, 205x3, 225x3,3,3,4, 185x4
Notes: Did 4 on the last set of CDLs by accident. They felt solid, like I could've actually just done regular DLs and been OK for the first time since March.
Press was a little slow - set of 5, especially, several reps got a little out away from me. I usually press in lifters and was wearing the Sabo DL shoes, since I wanted to try them out and my bro sent me a free pair he won and didn't want. So I used them for the DLs and presses, and though you might not think so, not being in the lifter threw my press off a bit. But they were good for the DL, really low and not squishy, better than nanos, no bulls, and chucks - all of which I've worn for DL at some point.
Leg Press
8s @: 185, 275, 365, 455, 500, 405
DB Bench Press, Close Grip Style
105x8x3
DB Row
70x10, 80x10, 85x10
Notes: Haven't done these in over a year, partially due to my back. So started light, paid attention to how they felt, and kept weight and volume low-moderate this first time. So far, so good.
LTEs
10s @ 70, 80, 90
Plank
25, 30, 25s
Notes: Also haven't done LTEs for the last 5 months due to the back involvement in picking the EZ curl bar up and getting it into position via a janky power clean. Today was the first day I felt confident in my back to try, and here too, so far so good. Assuming the bar is 20 lbs.
And just in general, I find myself for the first time since March not avoiding bending over or guarding to bend over with partial support or really slow, but starting to be able to move normally again. Not there yet, but even some movement in that direction is a new thing. This is the first time that "time heals all wounds" has not applied even a little - usually it does at least somewhat, but this back thing hasn't improved at all simply due to the passage of time. Nor any of the other things I've tried. So this just has me optimistic in a way I haven't been in a long time.