Bench. 45x12, 95x10, 135x5, 155x3, 170 x10. This was my XMR day on bench but since I have no friends to spot me I stopped so I didn't have to be "that guy" yelling for help or trying to wiggle out from under the bar. Then my accessories and some rolling. My glutes and hammies where they merge have a wonderful knot and boy did it feel lovely to roll those bastards out. Then hit a few tight spots on the quads and called it a day. Might start doing lighter sets of squats for sets of 10-12 to get them use to going for reps.
Oh and story time. 3 new guys at the gym. Total "Bro/Ego" lifters. Horrible form, lots of shouting and grunting, throwing weights, going way to heavy on stuff, not unracking equipment or wiping down. Then they ask hey where do towels go. In the huge hamper next to the fresh towels...ya know the one with a 8.5x11 sign saying dirty towels and an arrow point down. So what do they do...Throw em in the corner and walk out. Oh my sweet baby jesus do I want to drop a barbell on there throats