Seated Calf raises:
3x10x225
Squats:
10x45
10x135
5x25
8x315
6x365
5x425
5x3x455
Front foot elevated split squat:
2x10x0
10x30
2x10x0
RDL:
10x135
10x185
2x10x225
Planks:
3x10x30 seconds
Side planks:
3x10x60 seconds
Squats were brutal, 315 felt heavy until I did the first rep. Then 365 felt heavy until the first rep, and so on. I feel like I was strongest on my 3rd set of 455, after that I needed a spot just to be safe but I got all the reps in for the day. The split squats were quite the learning experience, for whatever reason I wanted to lean forward and push off of my front leg rather than drop straight down and push off of my bottom leg, I thought adding weight might help but it didn't so I went back to just body weight. I think my the end I had it pretty much down but it's going to take a while to get the hang of. I also feel like I'm missing an exercise after squats but I can't think of what it might be. I was really pretty surprised I made it through the heavy squats today after so much time off and the little lifting I did might have had a couple reps over 400, let alone 15@455 but I'm sure my legs will get payback tomorrow.