Going in to the workout I was still feeling pretty tight in my lower back and glutes from the meet. Every once in a while I'll have this issue if I'm deadlifting heavy and frequently. Fortunately, I had no issues pre meet and this is the only time it's bothered me. I took a long time stretching out and warming up and actually felt pretty decent in the workout.
I am doing a 3 week wave of safety squat bar to a low box a few inches below parallel. This week I worked up to a "max" triple ( not a real max bc my back was tight), next week a max double, and week 3 a max single.
I spent 15 minutes stretching and rolling on the lacrosse ball.
Barx5
135x2x5
185x2x5
225x3
275x3
315x3
365x3
At this point I was still feeling pretty decent and didn't want to set myself back at this point, so I called it there for the day.
Accessory work:
I got rid of the box and hit a couple sets of 5 pause squat with 225, these actually started to bother my low back a little bit, despite the light weight.
I moved on to sled drags, where I realized how pathetic my conditioning is.
2 sled drags x 80 yards each. It was sad.... my feet, ankles, calves, quads, and lungs were burning.
3x20 standing abs to finish it off.
I also spend another few minutes rolling on a lacrosse ball and stretching out.