Hip flexor stretch
Goblet squat 1x10
High bar, OLY shoes, close stance, pause squats
145x5
235x5
325x5
415x5
415x5x2 sets (add 2 chains per side, 60#)
My low back/SI joints were so painful I had to lay down for about 15 min before they relaxed. I tried GHR's and couldn't even do those. I went with some traction, hanging a monster band over the rack and laying in it and flipping upside down, like an inversion table. It definitely helped.
Tomorrow is a deep tissue massage. The next five days will be intensive stretching and rehab. Friday I'm taking off and Sunday I'll speed squat and deadlift.