My new training set up

A few weeks ago I got a Power Rack from Ebay Kleinanzeigen. Here is how the setup looks

The basement ceiling is 2m 30cm which has two downsides. One, I had to get a rack that is a bit too low for hanging relaxed on the pull up bar. Two, I can not do standing overhead press in the basement. I'm very happy with the rest of the setup.

For reference, this is my old rack. I welded it together with my grandfather in 2016 and it did it's job. But with -10°C I am glad to have something in the basement now. Plus I now have saftey bars, which makes bench pressing a lot safer.

I have only been training ten times or so since I got the setup because I hurt my back while I moved the weights into the basement. It happened when I was at the front door, with one 30kg dumbbell in each hand. One of our cats wanted to get in, so I do the usual dance with waving my foot at it before opening the door, getting inside, turning around and blocking the entry with the foot again before closing the door. However, I made a bigger step forward than I wanted to while I tried to fend the cat of. While I was hunched over I extended my arm a bit, increasing the leaver and putting a lot of pressure on my back. I had tight back muscles directly after that and that only got better after my doctor twisted my spine which lead to some of those satisfying cracking and poping noises and had me take pain killers for 3 days. There is still some tension left, which I am trying to roll and massage out. I did some squats today and it felt all good, so let's see how I feel tomorrow.