Today -
warm up
nerve pain was higher going into the session compared to previous lower body days
back squat -
1x10 45, 115, 135, 155, 175, 205 lb (3/10 nerve pain on ~half of reps on all sets, except for last set, where I had zero nerve pain. strength endurance and fitness felt significantly better this session compared to last 2).
deadlift -
1x10 45, 95, 115, 135, 155, 175, 205, 225 (no nerve pain on any sets. before starting last set, I was hesitated and had to reset out of fear of tweaking my back, but everything was fine) switch to sets of 8 and progress by 10 lb
plank -
5x15 seconds
side plank -
5x15 seconds each side
hip mobility
shoulder mobility
t-spine mobility
I did many forceful sagittal leg swings with a lot of hip flexion with a mildly bent knee with zero nerve pain, which used to be a trigger in the past. I also did standing nerve flossing with a hip flexed ~30-45 degrees, total knee extension with dorsiflexion and neck flexion, zero pain. This can be a big trigger throughout the day outside of training. Getting warmed up and training helps it go away significantly.