Sleep: used pill, woke up at 8, drank coffee, ate toast, when back to sleep. Up by 11. At gym by noon.

Squats:
Even conventional front squats hurt like a mofo. The bars supposed to rest on your front delts, but I don't have any delts. I just couldn't stand the pain.

So back squats:
20 reps with empty bar
12 reps with 45 on each end
8 reps with two 45s and 2 tens

Knee ups

Rowing (pulley) 2 sets of 15 @ 100 lbs.

Scap pulls

That was it. So nothing Friday, and not much today. Must do better tomorrow.