Another back progress: the injection seems to help a great deal with the day to day. As to the walking; pain is much less, and there is far less pain afterward, but it is not totally gone. Can I get back to 5K?
I had a bit of a detour as I heard the recycling trucks and realized I had not put ours out as yet. Still..ok, if not fast. Some dull pain toward the end that went away very quickly.
Then the strength part of it:
pull ups: 4 sets of 10, 4 sets of 5 (chin, wide, 2 of mixed grip)
Push ups: 30 incline, 30 decline, then 4 sets of 10 with extra banded walks
inside: deadlifts: 10 x 134, 10 x 184 (felt it in the thighs), 10 x 270 8 inch.
curls: 3 sets of 10
high incline press (Swiss bar) 3 sets of 10 x 94
Then 4-5 sets of belt squats ..some with token weight..trying to learn the movement and experimenting.