Here's what I actually ended up doing:
AYCE Power
Wednesday, 2 April 2014
50 min, 226 lbs.
Warm-up (9 min.) - stretching, shaking, OHS
DBP: 4, 3, 2, 2, 2, 4* @ 225, 235, 245, 250, 255, 260 lbs. [* My spotter urged me to go past two, but they turned out to be forced/helped reps, anyway. Seeee?!]
FSQ: 4, 3, 2, 2, 2, 2 @ 235, 245, 250, 255, 260, 265 lbs.
DL: 4, 3, 2, 2, 1* @ 285, 305, 315, 325, 335 lbs. [* With chalk and hook grip.]
+ + +
A number of factors (from Perryman, Pavel, a buff Catholic dude at the gym, etc.) have combined to show me the advantage of doing a power/auxiliary split, which means that I'll do heavier lifts (BP/DBP, SQ/FSQ, DL/SDL/RDL) every other day, broken up by lighter "dynamically parallel" lifts, or even "just" kb or boxing on days I need a break from the gym. This does not mean I will do the DL every other day, of course! I'm not suicidal. I think doing the DL every fourth workout is a good policy until I discover otherwise. I may sometimes replace the DBP with db presses, flyes, or dips. On auxiliary days I'll do things like HSQ/OSQ/ZSQ/GSQ, CL, rows/PU, and presses.
SMILES: Going heavy on the DL was nice. Once I got home and ate, I nearly drifted off to sleep a few times, but I've got my second wind until bedtime. Also, DBP felt very good; a slightly wider grip works better.
FROWNS: I sometimes had trouble keeping my elbows high and tight on the FSQ.
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