Your in serious need of a massage 
or thatās what I would do!
I should see the chiro really, covered by insurance, and a day or two later, go for the massage.
But, buried with back to school stuff, so finding time is problematic.
Still good advice.
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Get under a hot shower and touch your toes.
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@MarkKO AHH that sounds awful!!!
Works like a charm. Surprisingly comfortable too.
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My shower is a stall, no tub (itās in the man cave). That could be awkward, Maybe Iāll make a reservation for the big shower tomorrow.
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09-08-17
C4W3D2 - Deadz
Warm up with PCs
5x10@135
BPAS 5x125, LAT PDS, HLRs, Hypers and FPs, all 5x10.
Felt okay, stretched a lot in between.
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C4W3D3 - BP
10@45, 3X5@75, 95, 110
Rows, curls, tri press downs, pec deck, lateral raises - all 5x12.
Good pump, nervous about squatting tomorrow. I feel good, still a little tight, just donāt want to aggravate it. I squatted without weight today to loosen things up a little and realized my lumbar was rounding - without weight. I will have to be conscious of that tomorrow.
Definitely going to re set the TMās for cycle five - patience is a virtue.
This is one of the hardest things to deal with for gains.
And back problems suck.
Iām sure the squats will go better then youāre anticipating. 
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@The_Myth I wouldnāt worry much what your back does in a bodyweight squat. My bw squat is nothing like my squat. Itās several orders of magnitude less good.
Agreed - Iāve been more aware lately because when I let it round, it starts to hurt, and apparently, I let it round a lot. I think my mid back is probably pretty weak from neglect which causes posture problems and pain and explains why my dead lift is so paltry.
But, I should probably just lift and not think so much.
Well, that depends. If you reckon your mid back is significantly weaker and is letting the rest of your back down you should work on it.
I like chest supported rows for my upper/middle back. I also like SSB good mornings for my middle/lower back. If you havenāt got access to an SSB, round back good mornings with a straight bar would probably work just fine.
Not sure if you remember, but I did good mornings for the first time shortly before getting hurt this time - no connection - and I liked them. [quote=āMarkKO, post:373, topic:214529ā]
If you reckon your mid back is significantly weaker and is letting the rest of your back down you should work on it.
[/quote]
Absolutely, and will definitely make changes - I did chest supported rows today for the first time - think I forgot to log them, will have to check that - and they felt good.
Just gotta trust in the process.
No, I remember. Thatās partly why I mentioned them. Do you arch your back when doing them or round your upper back deliberately or not really do either?
I try to raise my tailbone.
You may need to enlarge on that, because my underpowered imagination failed me.
Lol. When fully bent over, I try to keep my ass high, which really means neutral spineā¦should have just said that. Sorry.
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09-11-2016
C4W4D4 - SKWATZ
5x45, 5x95
3x5 @ 110, 140, 165
BPAās between sets, Leg extensions and curls 5x10, crunches 4x25, vacuums 4x3@10
Back felt good - I was conscious to maintain lumbar tightness at the bottom. Looking forward to cycle five tomorrow.
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Got you. I never go that far on good mornings I donāt think. I pretty much go as far as my DL start position and then come back up. Feels all weird if I go lower.
09-12-2016
C5W1D1 - OHP
5@45, 5@65
5@85
5@100
10@115
Lat Pull downs between sets, 5x10, CGBP Supersetted with curls 5x10
Slept in a little after my daughterās birthday party so I was short on time. Meaning to do BBB opposite, but I usually sub CGBP for dips, so I shorted myself an exercise today. Might have to add in assisted dips (#oldmanshoulderproblems).
Gained four pounds yesterday, lol.