Front squat 4 sets of 3 reps with 85% try to rest about 2 min between sets
Back squats 4 sets of 5 with 85% try to rest about 2 min between sets
squats SHOULD be pretty tough this week. Remember that it is very important to drive the chest up first on the back squat. DO NOT let them devolve into good mornings!
4 sets of 10 back extensions
4 sets of 10 back raises
4 sets pf 10 side bends with a DUMBELL in one hand to work the obliques
try to beat what you used last Tuesday for these first two assistance exercises.