First squat in 7 months

So for anyone that doesnt know I herniated an L4-L5 disc and havent been able to do much this year.
I'm about 218 lbs 11-12% BF
Found out yesterday the herniation has subsided completely So i gave it a whirl.

Psoas/glute activation.
10 min

atg squat paused
135x10
225x10,10
250x10,10,10,10

Ab work.

pretty weak, but my muscle conditioning is horrible. back is pretty sore atm. Hip feels good though and no pain while squatting. no sciatica.

post finals idk

did a bunch of rows and heavy shrugs

then worked up to
BW(245) + 70 lbs x 1 pullup

Bench

Bench-
275x3@8-
295x3@9-
315x3@9 PR +10LBS

3 board press-
335x3x3

Chest Flies
3x15

Rows
5x10

Wide Grip Lat pulls
3x12

lol

Overhead Lunges-
95x10
115x10
135x10

Lunges
225x10
250x10
275x10

Hamstring Curls
5x10

Ab WHeellllllllll

Bench assist

Db military
60sx5
70sx5
80sx5
90sx5
These weren't too hard

Pull ups
4x10
These felts awesome today

Db side raises
3x12

Skullcrushers
3x15

Cg lat pulls
4x10

Bench

Bench-
275x5
280x5@9
290x5@10 PR +5lb

3board, with pause
315x3x3

Weighted pushups with 1 plate
3x20

CSR-x10,8,8,8

Lat pulls
x12,5,5

Shrugs

Bench assist

Push press
185x5
195x5
205x5
230x5

DB military
60s- 3x10

Skull crushers
3x6

Pull ups
X10,9,9,8

Rows
3x10

Biceps
3x10

Bench

Bench Press-
275x1
305x1
325x1
340x1 +5LB PR @ 9+
345x1 +10LB PR @ 10

Pause Bench-
275x3x3

Tri Pushdowns
3x20

Rows
x10,10,8,8,6

Pullupsx10,8,8

Squat

Lunges
185x10
205x10
225x10
255x10 PR+10lb

squats
225x5
255x5
275x5

these felt good!!!!! im excited.

Leg press
8platex20,20,20

ab wheel

Bench

Bench
295x3@8
300x3@9+
305x3@10- PR +5lb

3 sec pause bench-
275x3x3

CSR
6x10

DB Shrugs w/ 95's
3x30

Tricep pushdowns
3x15

Bench assist

Push press
185x1
205x1
225x1
245x1

3 board
275x3
295x3
315x3
335x3
365x3@8 this was really easy

Shoulder flies
3x20

Pull ups
6x8

Bis

In other news
I worked up to 225x5 squat
And 315x3 deadlift, though these are about 45% of maxes, I'm pain free which is good because pulling 225 and bw squat used to hurt

Bench

Bench-
265x5
275x5
285x5 @9+ PR +10

3 Sec Pause Bench
265x3
265x3 PR +10lb
275x3 PR +20 lb

Med Grip Pullups
x10,10
Wide Grip pullups
x8,8
CG Chins
x6,6

BW Drips
3x15

Shrugs
3x10

PR BW 245, I'm about 3-4lbs lighter than when school started, my bench felt so good today, I'm not sure why...

Bench Assistance

OHP
155x5
175x5
195x5 PR +5lbs

OHP pin lockouts from eye level
155x5,5,5

Deadhang pullups
4x8

Brocep

bench

Hip is pretty sore from yesterday feels better after rolling out constantly

Bench-
275x5
285x5
295x5,5

3 sec pause bench
255x3
265x3
275x3 PR + 20 lbs?

Pullups
60 reps intermediately in between helping assist in bench shirts

Squat

Havent Squatted in 6 weeks

Squat-
315x8,8,8,8
315x15 @ 7+

Hamstring Curls
Glute Activation
Lunges
Abs

My hip flexors/joint felt good, I did feel some tightness in my back though and had to roll out alot after Overall I'm pretty happy, still need to ease back in though.

Bench assistance

Strict OHP
160x5
160x5
160x10 @9+ PR +5 lbs

BW pullups
x10,8,8,8,5

Skullcrushers, brocepts

I love OHP

Bench

Bench-
255x5
265x5
275x5
275x5
280x5 PR + 5 lbs @  9 +

CG bench
225x5,5
245x5

3 board-
275x5,5,4
so gassed

Seated Rows
5x10

Shrugs, Biceps, Abs

lower body

Lunges- x per leg
185x5 per leg
185x5 per leg
185x10 per leg

The best i had done i few weeks ago was x6, so this is a big PR. my glutes are getting a lot stronger
I wanted to puke on the last set

Leg Prass
4x10

Good Mornings parallel to floor
225x10,10,10

These felt better than when i did them 2 weeks ago, my back feels almost equally sore on both sides, something I havent felt in a long time

Glute machine and ABs

Glutes are equally as strong.
No more pain inside the hip joint
only problem left to fix is lower back imbalance/tightness. which is on its way, today was proof.

Bench assist

Did some light stuff

Strict ohp
Barx10,10
95x10
115x10
140x10

Incline bench
185x10,10

1 arm row
5x10

Car Push

4 Man push-
Victor and I + 2 recruits
Record Short track 50.2 secs

then went and did Single leg RDL's
105x20,20,20