Program Update

Going to alternate accessory movements to save time.

Press -> Dip/Chin with 1 minute between switches
Dead -> something/45-Deg, 1 minute (something will probably be a shrug or...iono...)
Bench -> BS Pushup/BS Inverted Row, 1 minute
Squat -> Front Squat/GHR, 1 minute

Doing inverted rows to save time on setup and help to promote shoulder health; not sure if I'll try weighting them.

2011-12-21 Dead 5s

Warmup

Deadlift: 135, 185, 225
5x 265, 305, 345
Would have gone for more at 345 but was having some low back issues. It was unilateral so I assume it's a QL issue, and I'm not sure if it's from not arching my back enough or arching too hard - I'm guessing the former but I don't know.

GHR: 3x10, 10lbs
Need to build up my conditioning so I can do these with shorter rests.

45-Deg Back Raise: 3x10, 55lbs
Oh dear christ do I need to build up my conditioning

Rollout: 1x5
Couldn't get full ROM and my shoulders don't appear to have gotten used to the position yet, so I called it a day after one set.

2011-12-20 Press 5s

Start of 5/3/1. Using starting "1" RMs of 135 Press, 225 Bench, 350 Squat, 405 Dead

5-Press Day:

Regular warmup

Press: 45, 45, 65
5x 85, 105
8x 115
Sick and no creatine. And not eating enough. Seriously thought I'd have this for like twice that, but w/e.
Did a couple of chins after the 85 set. Will do more in future. Need to restructure my training log or something. Argh.

Dips:
BW - 5, 5, 4 (5F)
I think I just found the thing I need to do to make my bench go up. Score.

Chins:
Like 2
Then 3x5 of assisted pull-ups at -70lbs

Rollouts:
4x5

In and out in about an hour, pretty nice.
Will work on the chins etc.