Good: Squatted the empty bar below to just below parallel without pain. Couldn't get any lower, and didn't feel ready to load, but considering I couldn't do this yesterday, a good step.
Also pulled 95x5 from the floor and was ok.
Bad: I can still tell it's injured and not ready to load. I still have to be careful when bending over, and when sitting down, if I flex my (already flexed) spine further, I can feel it and it gets rather uncomfortable.
But overall, encouraging progress.
Squat
45x5x5
Notes: What I wrote above. Also: 4 sets done at the beginning, and one set done at the end after everything else.
Deadlift
95x5
Notes: Above
Rack Pull
145x5, 185x5, 235x5, 275x5, 325x5, 365x5, 415x5, 455x5, 495x5
Notes: Feel good about getting to 495x5. Only one plate/90lbs less than what my actual planned working weight would be right now.
Leg Extensions
85x10, 100x10, 115x10, 130x10, 145x10
Notes: Want more anecdotal evidence that leg extensions are bullshit? These all felt the exact same. All of them burned my quads, made me hate leg extensions even more than I already do, and all were equally difficult. Bullshit, I tells you!
Hamstring Curls
70x10, 80x10
Notes: I ran out of patience after this. That's all the machine BS I could handle.
Performed some maintenance on my now 13 month old bar after the session. I hadn't done any since I got it. The club's maintenance manager was nice enough to help me. We brushed the chalk out from the knurling and oiled under each end.
Then I went to Chipotle, flirted with the girl behind the counter, and was rewarded with double rice, double beans, and triple meat.