Dumbbell seated press: 8kg, 5 reps; 9kg, 5 reps; 10.5kg, 5 reps x 3

Dumbbell cleans: 10.5kg, 5 reps x 3

Dumbbell shrug: 20kg, 3 reps; 25kg, 3 reps x 2 …. and then I went to pick up the 20s again (because my grip wasn’t great on the 25s) and something went TWANG in my back, very painfully. Fuck. 

Upright row: 15kg, 12 reps x 3; 20kg, 8 reps x 2

Dimel deadlifts: 40kg, 20 reps x 2

Seated good mornings: 30kg, 15 reps x 2

Hyperextension: 12 reps x 3

And then I was meant to do 5 sets of glute & ham raises, but my back was KILLING me, so I did some stretching & foam rolling instead.

Situps: 5kg plate, 10 reps x 3

More stretching & foam rolling.

Nearly 48 hours later, and my back is still really sore. What have I done?!?

I have heavy squats this evening, fuuuuuuuuuu