I thought that I was going to be out of lifting for at least a week or two with the back being re-injured, but today I found that I was about 75% better once I started moving around so I popped ibuprofen like it was going out of style and decided that a light day in the gym would be good. Didn't decide on it until around 9 PM so I had a short time to get some work in, but it was still a good day, much better than sitting around waiting to feel well enough to lift heavy again.
Strict overhead presses -
1x10 @ empty bar
1x10 @ 135
1x10 @ 155
1x8 @ 175
1x6 @ 155
1x6 @ 135
I'd wanted to get 10s all the way around, but that was asking a lot. I've never done more than 6 with 185, so expecting 10 with only 10 lbs. less and not much practice strict pressing lately was a bit much. The last 2 sets dropping the weight were tough because my triceps were fried - when 135 hurts by the 3rd rep, things go downhill in a hurry. Still, some higher rep stuff (for me, anyway) and work on strict pressing makes for good times.
Light shrugs next, being my most neglected lift -
3x25 @ 225
Last set I did 5s with varting grips - shoulder width, midway between shoulders and snatch grip, snatch grip and back in again. My traps suck for shrugging - they can support well enough for deadlifts and such, but I could be the worst shrugger out there, so this was a much needed kick in the arse.
Back extension machine -
3x20 @ full stack, varying the height of the back pad
Tested the waters on the back for this, didn't have an ounce of pain on any of the sets. What I found hurts is weight bearing down straight on my spine that inflames the sprain (I find I sit at an angle in my seat while driving or at work and tense my ass and abs unintentionally to ease the pain), but extensions didn't bother it a bit. If I feel better next week, maybe some high-rep GMs for 3x20 @ 225 or something of that sort will get the rehab moving well.
Cable side shrugs -
2x20 @ full stack plus 20 lbs. added on
45 minutes later I felt like a new man, pain-free and all, so I headed out and figured that a week or two of light training will be a good aid in recovery.
Might get to lift Thursday or Friday (will be busy the next few days), will do some light back and chest work when I get the chance, may do some light event stuff this weekend for log work and light stones for reps.