Legs and Back, and Shoulder Testing.

BW - 215

Leg Curls -
Warm-up - X10, 10, 10, 10
Work Sets - X10, 10, 10-10-10-15 (drop-set at end)

Hack Squat -
100X10
120X10
140X10
160X10
180X10

GHR (to parallel, and using a broomstick to maintain alignment) - BWX5, 5, 5, 4

DB Bench -
45sX10
55sX8
65sX12, 10, 10
super-set with
Chin-Ups - BWX5, 5, 5, 5, 5

Chest-Supported Rows -
45X5
90X10

Trying to make sure I get good hamstring work in while I can't Squat or DL.  Cut out leg extensions today in favor of more leg curl volume.  Also tried adding this GHR approach.  My P.T. has me doing bodyweight goodmornings like this: holding a broomstick against my tailbone, upper back and skull to maintain alignment.  That's not challenging and is for drilling the pattern.  Thought I'd try it with some BW GHR's to parallel to try and get some good, hip dominant hamstring work in.  They were hard as hell, but no back-pain.

Wanted to get a 2nd flat, DB bench work in before my next P.T. session so that I'd have some more feedback to provide.  Last time I worked up to 65sX5; basically just until it felt like real weight.  I checked my logs and saw that my best with the 65s was 15 reps, so I thought I'd push a little harder this time and see what was up.  Got within 3 reps of that, but I also MATCHED the total volume of my best session with the 65s.  That's not surprising because with my Incline having gone up, there's no reason that the strength shouldn't generally be there.

Kind of burying the lead because the main point is that my shoulder felt fairly okay throughout, and the next day.  I expect the P.T. to recommend moving on to light BB bench now.