I feel the need to chime in bc of your like of rowing & also your disc problems of which I been on a similar path these last 3.5 years. >freak accident >woke up paralyzed from waist down >spinal fusion >spinal laminectomy x2 >went from wheelchair to walker to cane to a prosthesis (AFO) >lost 65 pounds of muscle (ended at 6'3", 155 lbs, & emaciated) >couldn't work out >started HGH >almost back at 100% bc of HGH & a few other compounds I see you have a squat rack. I haven't touched a squat in almost 4 years after reaching almost 500 lb pr. I don't recommend them at all for anyone with disc problems, as there are better ways to make quads grow without risk to spine. I row 6x a week + my weight regimen and always make time to low weight/high volume my stability back muscles as that's what protects our spines. In terms of what pl8s you have already, you could purchase a cheap pulley lat bar/pull down system that could use those and start to strengthen your stabilizer back muscles. If you have access to a Nordic curl hyper extension, that is also an elite tier machine that I never see anyone use at commercial gyms. https://pic8.co/sh/g69f8H.png Depending on how you adjust the machine, and your ROM, you will hit your entire lower back, glutes, or hammies. I like that you have microplates as well. For some reason I don't see many people use them but they have always been the key to breaking PRs.