Week 1 Day 2 Lots of Squats!!

Let me elaborate on what I based this training cycle on. I took one of the programs from Jim Wendlers book 5/3/1 Forever titled 5's Pro Forever. For people that have read the short articles on the basic 5/3/1 program and think not enough volume not enough intensity not enough blah blah blah, they should really read some of his more recent material. He has expanded vastly on the original 5/3/1 program. K off my soap box, the reason I picked this program. It provides variety for each lift, allows each lift to be trained with different amounts of volume and PR (personal records) sets are only done when you want. Your TM (training max) can be varied for each lift if you want. 
Each main lift will start with the 5's progression which I detailed in my last blog. The supplemental volume can be taken from many of his other programs like BBB (boring but big), BBS (boring but strong), FSL (first set last), SSL (second set last) and widowmaker.
For the next 6 weeks I'm doing the following:
Shoulders 5's Pro and BBB
Squat 5's Pro and BBB
Bench 5's Pro and BBB
Deadlift just BBB
Once the 6 weeks is done I will do something he calls the 7th week protocol. This can be a deload, test your training max or hit a rep PR. For all my lifts I will be doing a rep PR and NOT 1 rep max attempts. 
Onto today's training which got modified right from the start. I planned for high bar squats but after warming up, high bar squats just really felt like complete SHIT. So I went back to low bar squats but I went with pin low bar squats. Set the pin so I was below parallel and started lifting. The programmed numbers felt just right for this one for the 5's Pro. Next up was low bar squat without the pins for the BBB. Kept the rest period down on this one so my heart rate was slightly elevated by the end of the 5 sets :). Next was front squats but I did them on a smith machine to reduce the stress on my lower back. This one kicked my ass but I powered thru. Last item on the menu was RDL but higher reps and less weight then normal.
I'm fully expecting this one to create leg DOMS :).

Today's workout
Pin Low Bar Squat 5's Pro 245 x 5, 275 x 5, 315 x 5
Low Bar Squat BBB 185 x 10 5 sets
Smith Machine Front Squats 135 x 10, 185 x 10 3 sets
RDL 185 x 15 4 sets