I did a little reading on the SL sight and modified how I am doing the Squats and the Rows. I was doing the squats with my feet prety close together. I set them a little wider with the toes pointed out as described on the site. I was doing the rows with my back at about 45 degrees to the floor and using more of my arms to lift the weight. I switched to the Pendlay row described on the site and used my back more than my arms. It felt good.
On to the lifts for the day.
Squats - 110x5x5
Bench - 75x5x5
Row - 80x3x5, 80x2x10
I did my 17 pushups for the day as part of my warmup. I then did 5 jump squats then 10 squats with them empty bar before doing my working sets. Before the bench presses I did 10 reps with the empty bar. I used this time to change my grip width a little bit to get my fore arms a little more square to the floor in the lowered position. No warmups on the rows, I just added the 5 to the bar from the presses and went for it. I finished up with 5 minutes on the rowing machine and 25 on the stair machine.