SQUAT

Warm up
Jacks x100
3x10x45
20 x bodyweight squats

Working set
5x115
5x125
10x145 (est 1RM 193)

Assistance
4x10x115 squat
4x10 lunges (both sides)

Vulcan
L7, 4x10

Mandatory
10 x GHR negs
10 x Blob drags (both hands)

>>> Great workout.  My squat form is getting better and this workout did not make my knees hurt.  I focused on keeping my toes out, slightly wider feet, kept my knees wide, and stayed back on my heels.  Felt good. 

The "Mandatory" category is something I'm adding to every training session.  I am going to do 10 GHR negs every workout until I get better at them.  I am also going to do Blob drags every workout becuase that's all I can do with it right now.  I'll eventually add incline and then go for lifts.