I had a little groin strain a couple weeks ago and could still feel it a little , but I wanted to get a decent idea of where I was at.
Squat:
bar x 10
135x5
225x5
315x3
365x2
405x1
455x1- maverick wraps for this and all the following sets
495x1
545x1x3sets - I was by myself and walking them out and had trouble with getting caught on the Jcup, so I didn't go heavier than this even though it felt light and moved fast. so I took the same weight for two additional singles.
Speed Pulls vs Elitefts Average bands
315 x1x3 sets
365x1 x 3 sets
415 x 1 x 3 sets
100 prone machine hamstring curls to finish it off.