sooo I learned today that I hurt my back...but I already knew that... The trainers said I tore an intercostal muscle...but upon further research the intercostal muscles seem to be on the front of the body...and my back hurts. I believe I may have strained, pulled or maybe even torn my Iliocostalis Lumborum, or a serratus posterior inferior muscle, probably the ladder of the two. This guess is based upon where most of the pain is originating from and how it effects me when I move around...

So then I trained...

Blugarian Split Squats w/ barbell between legs:
50kg 3x10 on each leg

lunge walks holding 50# dbs:
3 trips

Belt Squat
1 plate x 8
2 plates x 10
3 plates x 10
4 plates x 10
5 plates x 10
6 plates x 8
4 plates x 10
3 plates x 10
2 plates x 10

That was it, then I went to the trainers for my second round of Ice and Stim for the day.

Goooooood times

bench:
bar x 10
135 x 5
added 2 board
185 x 3
225 x 2
275 x 2
315 x 2
345 x 1.5 missed 2nd rep

Took out board
added Metal Pro viking size 56
315 x 3x3

All of these reps were very smooth and fast, they felt great. I tried to Matt Rhodes, and held my breath for all three reps, this was tough.

Standing military press
135 x 3x10

1a. weighted pull ups, w/ 10# medball between feet 4x5
1b. single arm db press w/ 85# db, 3x8

2a. purple band press downs 2x25
2b. face pulls w/ purple band 2x25

Back is still jacked so I tried allllll sorts of different things to ease it back today.

2x15 reverse hypers

Some band traction stuff, pulling my arms and upper body.

6x15 hanging leg raises w/ a 20# med ball

Wasn't quite sure what i wanted to do for squats today...my lower back is jacked up still from last week. So i did some tabatta squats...

Reverse Hypers:
4x12 body weight

tabatta squats w/135
84 total reps in 4 min

1a. Stadium step sprints x 3
1b. ab fall outs 3x12

Olympic squats
bar x 10
Added tensioned purple bands
bar x 10
135 x 5
185 x 5
225 x 2x5
255 x 5

GHRs
2x 20, 35

Green band TKE
2x25

thats it, i puked in practice this AM and hurt my back