Squat- Reps

Weight: 179.2

Competition Stance Squats 70% x 8-12 reps x 2-3 sets

225 x 10

225 x 10 good set. Good breathing. 

225 x 10 good set. Perfect weight. Last one tough. 

Front Squats 65% (rounded down) x 6-8 reps x 2 sets

205 x 3 a little heavy on lower back

205 x 5 tough set 

Next time drop weight a bit to get 6-8

Pause Squats (Pause in the hole) 65% x 10 x 2

205 x 8

205 x 

Tough sets. Keep weight a few weeks to 12 reps. 

Hamstring Curl 12 reps x 3 sets (east machine)

90 x 12 tough last rep

90 x 12 good weight

90 x 9

DB Military Press 12 reps x 3 sets

45 x 12

50 x 10 good weight

50 x 13

Tricep complexes (out of time so it was kind of thrown together.)

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