Fuck

Foam rolling

Active warmup

4x6 single leg hops

Lifting

Squat- 1x8 @ 175

     2x10 @ 185

     1x10 @ 195

DL- 1x10 @ 165

And then I fucked myself.  On my second set I tried 185, and threw my back out.  It was a sort of pulling/separating in my lower back.  I felt it and dropped the bar immediately, walked away, scared as hell.  There was no real serious sharp pain, just real bad feelings going on down there.  So I didn't do anything else after that obviously.  I don't know how bad it is, but I can feel it at all times right now, and am just hoping it was pulling of some tendons and muscles.  It's good that I'm going home now, and will feel ok about doing nothing while there.  I was just retarded, trying to do too much weight when my form was not perfect.  Embarrassing, but hopefully I have learned from this.