Last Thursday’s training session didn’t go quite as I had expected. Disappointing sessions come and go, but walking out of a session in physical pain is not ideal at all. Although I don’t think I did anything in particular to cause the back issue to flare up, that’s what happened. Since then I have been doing rehab stuff at home and enjoying some extra rest. My coach scaled back my numbers for today’s training session, too. The back has been improving each day. It’s still not as good as it was before Thursday, but I’m hopeful that it will get there soon.
1. competition bench (2-1×0)
warm up: 45 lbs x 8, 65 x 6, 85 x 4
I did all my warm up sets with my feet on the bench and no arch, since I knew that arching would probably tax my back more than anything else planned for the day.
main event: 95 lbs x 3, 95 x 3, 95 x 3
I set up with an arch for the first two sets and put my feet up for the third, not because I needed to but just because I could. The weight felt easy and light, so I knew I could manage without leg drive easily enough.
2. squats (3-0x0)
warm up: 45 lbs x 6, 95 x 6
main event: 125 lbs x 4, 125 x 4, 125 x 4
These also felt easy and light, and the back held up just fine.
3. close grip bench (3-1×0)
75 lbs x 6, 75 x 6, 75 x 6
I kept my feet down for all of these sets. There was some very mild aching in the back overall, but it felt essentially fine.
4. side planks
x 30 seconds each side, x 25 seconds each side