how do you warm up to your lift at a meet?

[wizim]

the meet was back in september. it didnt go as well as expected due to a serious injury.

i weighed in at 175.4lbs

first lift: power clean 245/255/265 broke parallel =fail

second lift: squat 385/405/415 severely tore left quad. all four muscles and tendon.at this point i was going to call it quits but my team encouraged me to get oin the bench so we could still qualify for the "strongest gym award" head out of the game in serious pain.

third lift: bench 285/295=fail/295
head was out of the game due to injury and disappointment. this was 20lbs off my pr.

dead lift: since the injury i could not bend my knee at all or i would just collapse. i decided to attempt a straight leg DL. to my surprise i was able to do it. asked the head judge if straight leg was ok he said as long as its not sumo. no problem. feet close straight legs.
360/415/415 i thought i loaded the bar with 430 since 415 went up easy. after the lift the judge says "415" im like wtf? my dumb ass miscalculated the weight!!

so max lifts were as follows...

power clean=255
back squat=405
bench=295
dead lift=415
total=1370
still finished 8th out of 20. the lightweight class was up to 187# so i was competing with guys that dieted down from ~200lbs.

heres a compilation vid of the meet...
[ame=http://www.youtube.com/watch?v=HN1S0DXZTiM]Gardens Crossfit Athletes at Crossfit Football Miami - YouTube[/ame]

 

[wizim]

you can see the swelling in my left leg when im on the bench.
heres how it looked the next day...
**broken link removed**
you can see the deformity in the quad now. this is a mirror image so its the right leg in the pic...
**broken link removed**

squat is getting better. i havent gone for any 1rm since but im up to 285x10 and last week i did some 3 second pause squats at 295 for sets of 5. id say im 70-75%. in 16-17 weeks. thank you rips!!!

 

[Kodak]

Well i suggest you to warm up yourself through walking that really works.
If gym isn't far from your home go by walk and start training there that is really good for you.

Any comments?

 

[wizim]

Any comments?

the meet was 1.5 hours drive from home.