Preparation Phase, Cycle 1, Day 1 Lower Body

Yes. It's a training post.

Warmup - 5 mins elliptical, bodyweight squats, dynamic stretching

Squats
45x10,10
95x5
2x5 @ 135

Good Morning
45x5
135 x 5

45 degree hyper
4x8

Inverted situps
2x5

Flat bench situps
2x8

Pullup
2x3

Lots of static stretching.

Everything felt good. Weights are pathetic, but I don't want to overdo it and hurt my back again or get too terriby sore, so we'll take several weeks to ease into it.