Squats with cambered bar: 145 X 2 sets of 8, 235 X 2 sets of 5, 325 X 2 sets of 3, 415 X 2 sets of 3, 505 X 2 sets of 3 and 1 set of 2. Felt a twinge in my back on the first rep, did number two and then racked it. Done squatting for the night.
Hanging leg raise: 4 sets of 10
Reverse hyper: 4 sets of 15
Took the rest of the week off trying to rid myself of the "I'm gonna break in half feeling"
Monday I got back to training:
Bench: 135 X 4 sets of 10, 185 X 5, 225 X 2 sets of 5, 275 X 3, 315 X 3 off 2 soft boards, 365 X 3 off 2 soft boards, 405 X 2 off 2 soft boards, 455 X 2 off 2 soft boards, 495 X 3 off 4 board, 545 X 1 off 4 board, 495 X 3 off 3 board. 545 is the heaviest I have felt since the meet, it didn't feel too bad in my hands until i bent my elbows then it got heavy.
2 laps of intermittent triceps ext with 2 plates, then drug one lap regular. Around 20 minutes of easy cardio.
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