Thanks. I paid for it. My knees are bruised, my hands hurt, and my elbows are sore.

I'm looking forward to laying off a bit more during DE days.

Push press - 155X3, 185X1
Supine rows - 6, 6, 6
Pull ups - 4
Chin ups - 4
Curls - 12X40
Rows w/ sled

Weird workout. Lots of exercises, but not high volume. My sprained elbow is still sore. Push press wasn't a bright idea.

I got into the habit of going heavy on DE days as well. It seems sweet at first but it definately will catch up with you. Nice pulling btw.

IW

I love rowing with the sled.Nice Press Rossco.Thats some weight bro. :)

Squats (230lbs of chains @ top) - barX5, 150X3, 200X1, 240X1, 200X2, 150X6
Hypers w/ bands

It was nice being under that much weight. It will help me be more comfortable with lesser weights. I worked up to what was around 470 at the top for a single. Fun stuff

Squats - 355X1 w/ loose wraps

I worked up to 355. That will be my opener at the meet. I plan on doing 375 on the second attempt and then I'll play the 3rd attempt by ear. After squatting, I tried working up to my planned opener on deadlifts & that didn't go so well. My lower back felt weak and my hips were binding up & they were very sore. I still plan on opening with 385 or 405 for deadlift.

Bench w/ commands - 205X1, 205X1
Bench for reps - 205X6
Flat DB bench - 1X5 70, RP Set (70X13, 5, 3)
Face pulls

I worked on my bench setup today and got a little hypertrophy work in. I had my first successful bench presses with press & rack commands. I missed 205 last week because my setup was shit.

I have serious issues with working on my arch because of the ruptured disc in my back. I need to start working on it again, but less aggressively this time. I have very poor flexibility in my entire back.

you do any thoracic extension/rotation stuff?

No. I need to. I don't wear my seat belt as often any more because it's so difficult for me to reach it. I would wear it every time if I could rotate my thoracic spine more. :)

Where should I get started?

I would start with Eric Cressey, Mike Boyle and Nick Tumminello. You should find plenty of ideas from those guys.

Like Pity mentioned, some simple extensions and maybe some light rotation might do the trick.