Decided to try and do some squatting tonight and see how the popping out knee cap would do....
Box Squats with SSB
1 x bar - 2
1 x 135 - 2
1 x 225 - 2
1 x 315 - 10
1 x 365 - 10
1 x 405 - 10
1 x 455 - 10
1 x 500 - 10
GHR
5 x 10
Leg Curls
5 x 10
Assisted Pullups
5 x 10
Abs