Well I did my squats today. I started with some BW squats to get the form right and then asked my coach to watch my form for me while I did my squats. Counting the other sets as a warm up I basically did 3 sets of 15 with 185# while squatting ATG (glutes/hams to calves). After each set I still felt like I had a couple more reps in me so next week I'll raise it to 205# and see how many full reps I can get out of that which is hopefully about 10..well we'll see (We're supposed to be doing drop sets for strength starting with a weight we can do for about 10 reps, do a set, and then dropping by 10%, and then doing that once more for 1 major body part and then a 1 set of 20 reps for every other body part).
Basically something like:
DB Bench - 70# x 10, 60# x AMAP, 50# x AMAP
Military Press - 35# x 20
Tricep Pulldown - 140# x 20
DB Curl - 25# x 20
Straight Arm Pulldown - 120# x 20
Squat - 185# x 20
Crunches (optional) - BW/BW+45 x AMAP
^^ so it would look something like that with the major muscle groups being chest, shoulders, and legs, and you just rotate those for every session.
When it comes to squatting I do think that my back is my weak point because my legs didn't seem to be too stimulated, well at least less than if I was doing the leg press but that's understandable I suppose.
Man the base of my neck is killing me, I feel so pussy thinking about it but a bar pad would be great lmao. Also the top of my forearm right before the elbow seems to be a little sore too....well I guess I'll see in the morning.
RB even with keeping my elbows as close as possible my arms are getting quite stimulated so doing seated rows and lat pulldowns (with pronated grip) work my arms a lot more than they should.