Skipped Weds, trained again today, and started some mild adductor rehab. The good news is I barely notice it anymore in normal activities of daily living. The bad news is I couldn't even bodyweight squat today without a fair amount of pain, so it will probably take a little while to come back from. Still, it could be a lot worse. I will go as fast as I think is reasonable to go, but not faster.
Press
195x5, 210x5x2 with belt, 195x5
Notes: All pretty routine. I tried to do BW squats to start rehab, but the discomfort level was high enough to suggest that was too advanced for today.
Close Grip Bench
255x7, 280x7, 300x7
Notes: 300 was moderately challenging but not too hard. Overall just glad I could do upper body work unimpeded, including being able to pick weights up and put them back down on the floor. That would've been challenging later in the day Monday, and Tuesday.
210x5 press and 300x7 CGBP on Insta
Chins
BW x6,6,5,5
Rehab Reverse DL
45x8x3
Notes: Chins were uneventful. For rehab, since I couldn't squat, I took a more toes forward stance and basically did empty bar DLs from the top, stopping at a point of mild discomfort. It was about 2/3 of the way down into a DL, a few inches higher than I'd stop for a cocaine DL, and with no pause at the bottom. I could feel these, but doing them didn't make anything feel worse. And felt slightly better afterwards. It's something. Couldn't have done that a few days ago.
DB Curls
45x8, 55x8x2