Legs

Leg press with half foam roller

100kg 5x10

Sumo squat on smith machine

40kg 3x10

Glute press

45kg 3x20

Minimal lower back pain during leg press. Fine with all other exercises. Loving the Technogym glute machine. I think it is great for reaching fatigue at the end of a session. Focused on a lot of control during the eccentric. 

Upper posterior with Oscar

71.95kg

Deadlift

50kg

External rotation (dumbbell)

6kg 20

Superset barbell shrug

50kg 15

TRX row (unilateral)

Note: Back pain. 

TRX rows 1x30

Hang cleans with Oscar

Hang clean for technique 

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Rope face pulls

45kg 3x30

Looong chat with Oscar regarding training. Current goals should be: recovery first, strength and maintenance second. 

Lifetime personal records

Just a record of my PR/PBs so far. Interested to see how I fare after shoulder and lower back rehab. 

I should really focus on the things that I can do at full capacity now. They should be the rope face pull for my rear delts and the chest supported row for my lats. Building a strong posterior should help me aplenty once I am allowed to do the other movements. 

Squat 80kg 5

Deadlift 120kg 1

Mat pull 125kg 1

Bench 60kg 5

Seated press 47.5kg 5

Leg press 200kg 10 

Chest supported row 40kg 10

Rope face pull 45kg 30+10+10

Legs with Oscar

Leg press (half foam roller behind back)

80kg

Bench squat 

60kg

Smith machine sumo squat

40kg

Farmer's walk (stairs)

24kg KB

Deadlift

40kg

Note: No pain when I push hips further out. Now using double overhand grip. 

Another leg session with lower back issues. With adequate warm up I think I can deadlift heavy. 

Thoughts

Training with restricted exercises is dreadful. Let's see what movements I can train.

Squat
Goblet squat
Kettlebell swing
Sit up

Note: Goblet squat for full ROM training and also to improve technique.

Deadlift
Glute ham raise
Lunge
Sit up

Note: Thinking of kettlebell lunges to take load off spine, but if grip fails, smith machine might be a decent alternative.

Hang clean
Kroc row
Chest supported row
Rope face pull
Shrug

Note: Unfamiliar with hang cleans, but this could be the huge ballistic movement I need at this point.

Seated dumbbell curl
Tricep pushdown
Chest press 
Calf raise
Side lateral raise (bent arms)

Note: All the small muscle groups I need to hit, plus chest press.

Back with Oscar

72.1kg

Curl to external rotation 

10kg 

Hammer Strength iso-lateral high row (supinated)

40kg

Seated high cable row (feet elevated)

45kg

Note: Used two separate handles instead of V-handle to train stabilisers. 

Technogym upper back row supinated

30kg

First upper body session since diagnosis and knowing about exercises I shouldn't do from Ross.