Quads:

Higher rep day again, and really focused on the slow tempo while doing ATG. My quads where toast after doing the weighted sissy pole squats. And the knee's are just slight sore, which is a good thing!

Squat: 2 warms, 185/8 195/8 205/8 215/8 225/8 235/8 245/8 185/12
Leg Ext: 60/12,12,11,10
Sissy squat: 4 sets to failure

lower ab work
10 min cardio cooldown.