Everything about tonight sucked I tried squatting but the pinching in my back was so bad I couldn't get more than one decent rep and it screwed up my bench arch. I had trouble even getting my heels down to the floor.
Squat:
45 x 10
Just trying it out to see how much mobility I have
135 x 5
335 x 1
Quit there since the pain was bad enough that I knew I'd end up on the floor eventually if I kept going.
Bench Press:
205 x 3
250 x 3
290 x 3
330 x 1
375 x 1
415 x MISS
Missed 415x1 got about 3-4" off my chest and stalled. http://youtu.be/oSe3i1OuuLI recorded for self shaming later. Don't know if it was all an arch issue or if I need more triceps work.
Pull-Up:
3 x 10 plus 15 lbs
My camera man missed the first rep
http://youtu.be/oL1f5DlOqgU
Hanging Straight Leg Raise:
3 x 10
I thought these might open up my vertebra and ease some of the pain but I was wrong.
It looks like I'm going to have a light couple of weeks before putting any kind of weight on the bar.
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