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if you haven't seen the proper warmup for this program here is a calculator. that'll give you more warmup sets with heavier weights. good work.
...

wednesday - bench

still nursing my lower back. didn't want to go too heavy

weight 158.5 ; been at this weight for a week. need to cut a little more portion out.

bench
135 x 5
155 x 5...

a repeat of my very first week 2 squat of 5-3-1

8:30pm workout
decent lunch
prewo 2 bananas

bw @ 158.5

warm up
treadmil 3 min jog

when it was challenging for me , i took two to three breaths before reps 3 and 4 and rep 4 and 5 while staying in position. ie. bar on back during squat, bar on deltoid during press, arms locked out...

morning wo at 11:30 am

pre wo: banana, energy drink

weight: 157 ; too light

wted pullups

55lb x 4.5 ; struggled with final few inches at top
40lb x 6

WEDNESDAY - deadlift, Bench

wasn't a very good workout

deadlift

-tried a different grip, didn't palm it so much
135 x 4
185 x 3
225 x 3

diet : 8 inch sub, 75g protein shake in water

5:30 pm workout
weight 158 lb

I decided to repeat my very first 5-3-1 workout , when i was 163 lb

Squat wu
treadmill 4 min at 5.5 pace top
bw...

late Friday night - Heavy bench

thought i might as well workout ; was a little tired but couldn't sleep ; weight was 159.

bench
135 x 5
155 x 3
189 x 3
ws
215 x 4 ; plus 1 rep ; one of my...

*****************************************Change in Diet*******************************

Friday -Squats

-semi fasted, pre was banana; half can of energy; early morning workout
- on my third day...

Deadlifts and light pressing

not the best sleep previous night

weight 160 lbs

deadlifts
135 x 4
185 x 3
225 x 5 doh

^^thanks man

Monday 2/20/2012 ; Pullups, light squat

trained fasted at 11 am ; just some energy drink pre workout;
weight 160; hope to reach 157 end of march ; then start a long bulk to 170+...

been having to cut workouts a little shorter

Thursday

bench
135 x 4
155 x 4
185 x 4
ws
215 x 3 ; spotter was too touchy ; lack of sleep made me weaker

trained semi - fasted. couple pieces of bacon and chicken sausauge at 3 pm.

4 pm wourkout. weight 161.5 ; felt fine

pullup
50lb x 5
40lb x 6 ; personal best ; happy i got this finally...

one big meal yesterday. .. sammich before my 5 pm workout. weight 161

Deadlift
135 x 4
185 x 3
225 x 3
275 x 3
315 x 2 ; strapless for first time; easy enough ; might do heavier sets...

squat failed at 275 x 3 on monday; not improving beyond 275 x 3;



that was last week.

Today wednesday 2/8/2012 -- BENCH
(napped after work yesterday)

1 pm lunch was high carb;

this guy used SS for 4 months to develop a strength/size base before getting into Bodybuilding and fitness modeling.

http://forum.bodybuilding.com/showthread.php?t=923892&page=1

friday squat

135 x 4
155 x 3
185 x 3
225 x 3
245 x 2
Ws
275 x 3 ; felt just a bit easier than last time. ; would've failed on 4
245 x 5 ; 3 min rest

wednesday - bench/presses

bench
135 x 5
155 x 4
185 x 3
w
210 x 5 ; +5 lbs; last rep was slow ;
185 x 7 ; easy ; 3 min rest
will hold at 210 and add 10 to my second set;

sunday light pressing:
bench: 155 x 8 ; 12 reps after three minute rest

Monday deadLift
weigh in 161
5 pm workout

wu
135 x 4
185 x 3

45 lbs press is fine, if you add 5 lbs every press workout, you should hit a PR of 75 x 3 x 5 in week 5;

the row that worked best for me i learned in SS 2nd edition :)

also A-B workouts are on...