I had a bulging disk that I rehabbed myself over the past 2 or 3 months and last week I squatted 500 pain free, this week I planned to squat 545. Hopefully, just as easily and pain free as the 500.
Squat
bar x 5
135x5
225x3
315x3
365x2
405x1
455x1 - light wraps
495x1
545x1 easy, pain free rep.
I kept the light wraps on for the last 3 sets. They don't give a whole lot of support, so I felt pretty good about that last squat.
One pro of this injury I can really take away is that it has made me focus on breathing and bracing more than ever!
Accessory work:
SS Yoke Bar pause squat 275x3 x5 sets
Machine Single leg- leg extensions 3x20 each
superset
machine Single leg hamstring curl 3x20 ea
