Sorry to hear about the meet...but you turned up and turned out, as they say. You'll hit 700plus.
Some light work tonight to get some blood into my lower back. Spent c70 hours sitting at a desk or on a train this week which isn't great on a lot of levels.
Beltless squat, 15s (!) - 20 x 15, 60 x 15, 100 x 15, 120 x 15, 120 x 15 - harder on the lungs than anything else, and no pain, but lower back pump was decent afterwards
Flat back close grip bench - up to 150 x 1, then 110 x 5 x 5. Nice and easy.
BB Rows - 80 x 8 x 3 - very strict, getting set at the start was painful on the lower back but eased through the sets
Don't think there is any lasting damage there. Just spinning wheels a bit while work kicks my ass for another week or so anyway. Then a whole c3 weeks to train before the twins arrive to kick my ass for a few months.
Brutal few weeks at work, losing 3-4kgs bodyweight, a non-sleeping 2 year old, and a wife carrying twins at 32 weeks has totally fucked my training. Lifted three times in three weeks, including my comp and today's session. The GainzZz train has definitely left the station.
Work will calm down a bit now so can get back on track hopefully. Just going to do a rough bench LP to get back up over c150x5, with a bit of squatting and pulling around the edges.
Sat 5th Aug:
Beltless bench - up to 150 x 1 @ 7, 135 x 5 @ 7, 125 x 5 x 4. A starting point for LP (which will be 5x5, top set + back-offs, twice a week)
Beltless DL, Oly shoes - 100 x 5 x 5 - still have some mild pain in my back when I set to pull so kept these light and just worked the movement pattern a bit. Will load up a bit next week then move to an 8/5/3/1 four week cycle I think.