Smith Machine Box Squats (Slightly Below Parallel): 285x4x6. The weights moved slow each set. Afterwards, I felt crushed in every way. I'll blame the volume and the long warmup.
Hammer Calf Press: 285x4x6
GHR: Failure at 11, 9, 7, 5, 3 reps.
45 degree Hyperextension: Failure at 13, 11, 10, 9, 8 reps.
Pallof Press Isometric Holds: 25 lbs for 30 seconds for three sets
Assisted Pistols (Average Band): 5 sets of 9