Today went to the gym and tread on some territory I haven't been on in some time. Here's how it went.
Warm Up - 10 minutes Arc Trainer
Bench Press - 135lbs/12 reps, 6 sets/6 reps/225lbs.
Barbell Shrugs - 225lbs/10 reps, 315lbs/8 reps, 405lbs/6 reps.
Rack Pulls - 405/3 reps, 495lbs/3 reps.
My back feels great. My shoulders and chest are sore but my lower back feels normal. This doesn't mean that I'm going to start planning my next competition. It means I can start training some what normal again. Next I'll try some Conservative sumo deadlifts.