Weight: 183.3
Competition Stance Squats 70% x 8-12 reps x 2-3 sets
225 x 10
225 x 10 good set. Good breathing.
225 x 11 good set. Perfect weight. Last few tough.
Front Squats 65% (rounded down) x 6-8 reps x 2 sets
185 x 6 good weight
185 x 6 last two brutal. Good weight.
Pause Squats (Pause in the hole) 65% x 10 x 2
205 x 8 tough set
205 x 8 holy crap.
Tough sets. Keep weight a few weeks to 12 reps.
Hamstring Curl 12 reps x 3 sets (east machine)
100 x 12 not a bad weight, but feeling strange clicks in knees.
100 x 13
100 x 12
Good weight. Could probably go up to 110
BB Side Press
45 x 5 per arm
45 x 3
35 DB x 5
Standing BB Military Press
95 x 8
95 x 8
Tricep complexes (out of time so it was kind of thrown together.)
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