Example Day From the New Template

WARMUPS:

Powerplate to loosen the hips
Dowel Rod Good Mornings
Shoulder Dislocations
Various groin and Hip Flexor Stretches

LIFTS:

Main Lift: 
ME Squat to low box.  These were done to judge depth, not to sit back to a the box.  The box was set, so I would hit at about 1.5" below parallel. 
Bar x 15 or so
135x10
225x5
315x3
405x3 added belt
495x3 added suit straps down
545x1 straps up
I had to cut it there for time and I had a terrible headache for the lift

Supplementary Lift: 
Good Mornings
135x10
225x10
315x10

Finished with 3-5 sets of 8-12 on:
Leg Curls
Pullthroughs
GHRs
Hyperextensions