Tuesday I took a yoga class that was perfect for a stiff like me. Wednesday the lower back still felt a little funny so I took a Spin class instead of lifting. That was fun and the extra blood flow probably helped my back recover, so while I'm concentrating on lifting the plan is to shelve the long distance running and keep cardio to spin class and some interval treadmill work. Today, I lifted weights.
Squats, 1 x 12 x air, 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 95, 1 x 5 x 105,(this is more warm-up sets then usual to test out the back) 1 x 5 x 115, 1 x 3 x 125, 1 x 1 x 135, 1 x 2 x 135, decided not to push it while the going was good, 135# squats next week! I vow not to do anything stupid to mess up my training until I make 225# squats. Not that I plan to do something dumb immediately after that. 2 x 10 x push-ups, 1 x 3 x 125, 2 x 5 x 115 and done. First heavy squat set since the diving incident.
Bench press 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 85, 1 x 5 x 90 with a good spotter who gave me a lift-off. Love you Eddie! 3 x 3 x 90, no spot for these. I will have that 100# bench press soon.
Deadlifts 3 x 3 x 135, still taking care of the lower back.I bet once that is no longer a weak spot my lifts will fly up in weight. Bicep curls 2 x 8 x 45. Then Yoga class. Tomorrow I may take a day off or hit Spin.