Ex wife quads
Step ups
245x5x2
335x3
425x3
515x1
565x1
605x1
675x4, couldn't lock out five
I hit this for five at the Compound a few months ago before my hamstring injury. My hamstring feels good. But I notice that these pulls, especially 1-3, are slower than before. The plan moving forward will be more speed work every other week.
Speed rack pulls
495x2x7 sets
I completely made these up and I'm not sure if they're good or not, but I'll give them a go until Steve tells me I'm an idiot.
Cambered bar good mornings
4x10
2 conv deadlift stance, 2 squat stance
GHR
2x10x3 sec ecc
[youtube=http://www.youtube.com/watch?v=yp2y8CW433A]