5/3/1 Squat day 24/9/13

Squat, bar x10 57.5×5 75×5 90×3 115.5×3 132×3 148.5×8

Pause squat 115.5x3x3x3

DC calf raise 160×10

Leg curl 37.5×10/4/4

Ab wheel x20x16x14