2014-04-23 Bench

Warmup - 7.5s, with 3-second holds for every position (including the transitions during scarecrows)
I've been doing the 3-second thing for a while to up the difficulty when I do 5s, but now I'm trying it with the 7.5s to build up even more.

Bench -
45x5
65x5
85x5
105x5
125x5
145x5
170x3
195x4
245 Unrack
195x4x2
245 Unrack
195x3 (4F), 2
245 Unrack
135x14 (15F x2), 2 (3F), 1 (2F), 2
I decided to run higher volume to make up for the decreased reps. That said, I also failed somewhat on "never stop pushing" and had issues with my unrack. It's hard to tell if GTO issues played a part in this.
I also went pretty nuts for the drop set. In future I'll play slightly more conservative; failure helps nothing.
On technique, I've got issues unracking properly and with shoulders losing position on the way up.

Pull-Up -
11, 10, 9
Still questionable technique, but I'll build up. Weighted starts when I can do 10x3 clean.