General warmup
Sumo deadlifts: multiple sets to 180x1 to get technique, 140x3
Sump pulls to knee: 100x5x2
Squats: 60x5x2, 100x5, 140x5x2, 170x3
Pulldowns: multiple sets to 48x6
High rows: 61x20, x15
Leg extensions: 61x12x2
Lying leg curls: few sets to 54x12
Hip flexion machine: all the weight for tons and tons of reps
Stretching, some RC stuff, stretching
Notes
Ok day. Got a good starting position for the pulls, and used a box to adjust my hip height that works with my T. Rex arms. Elbow and shoulder still hurt so no bench. Used my elbow sleeve and it seemed to warm things up better. Knee sleeves that is, but they fit my elbows.
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