Workout A, Monday 19/11/12:
Squats
air squats*many
20kg (empty bar) 3*10 (was focused on acquiring technique- this was actually mildly uncomfortable on my back which is shocking)
Bench press
bar*10
30x5
35, 5x6
Barbell rows
35, 5x5
Pull-ups
BW*3 (LOL!)
Ab exercises (10 mins)
Could definitely feel that first time workout soreness in my quads/glutes/hams immediately and actually just the weight of the bar left me with a mild soreness in my shoulders for a day.
Workout B, Wednesday 21/11/12:
Squats
bar*5
30*5
35, 4x5 (didn't cause me any shoulder pain this time)
OHP
bar, 5x5
Dead-lift
40x10
60x5 (jumped the weight up quickly because 40 felt far too light considering I'm only supposed to be warming up and then doing 1x5 for the dead-lift every other workout)
Dips
BW*14,11,8
Ab exercises (10 mins)
Workout A, Friday 23/11/12:
Squats
bar*5
30*5
40, 5x5 (again this reverted to being uncomfortable on the shoulders and actually getting "out of the hole" on the 4th and 5th reps of later sets was actually hard work , guess years of sitting in-front of a computer without playing sports seriously has really destroyed my leg strength!)
Bench press
bar*10
30*5
40, 5x5 (felt pretty easy)
Barbell row
40, 5x5 (don't feel comfortable with the technique/getting full RoM so might leave the rows at 40 for a few sessions to build up that technique- I'm guessing one should avoid explosively lifting the barbell from the floor as that's kinda cheating?)
Would have done some dips and ab exercises but had to rush out of the gym to a seminar .
As you can see I'm not sticking exactly to SL 5x5 as I feel a bit of extra core work is necessary (I'm not "feeling it" from just having to stabilize these weights) and quite frankly I love dips/chins/pull-ups and feel they are good functional compound strength exercises that are quick and safe to perform.