Lame warmup (but effective)
Twisting kneeling band ab pulldowns 3x15
Physio ball rev hyper 3x10
SSB box squat 345/395/445x5
Trap bar speed dl 340 w/short mini band (30 sec rest between sets)
SSB squat 205 3x10
DMSO shoulders and pecs
2 Huge Backloading meals
Mono hooks worked great for my squat. They take a little adjusting to. You can't stand straight up like a mono. You have to leverage the weight back a bit before standing. When you are finished you can walk back in or lean back in. Because I am using the safety bar, I don't need to keep my hands on it to get back in. I just put my hands on the rack and lean forward. They worked perfectly for my purposes.
Looking forward to using them tomorrow for speed work on bench.
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Livin' the dream,