I hurt my back pretty bad two weeks ago pulling off the plates. And i have just started squatting again after an 8 month long layoff. Due to various issues, and one that i am just going to try and work around and get one meet in before i have to possibly have surgery.
parallel box squats loose single ply briefs 2x3 375
deads singles up to 495 and it felt heavy. ( pulled and easy 545x3 standing on the 100's 5 weeks ago) back is still real week.
Reverse Hypers 3x12 210
Standing ab pushdowns 3x12
35 minutes of cardio.