Gday Guys,

Thanks Widdoe, Pity, 0311, Hopper and Eric for your input.

Okay Eric I will do step ups tomorrow instead of squats and maybe some RDL's. I will also add in pull throughs. Adding pull throughs will be preety full on though my sessions already take some time. Maybe I will swap to dynamic and PR days instead of volume day. I have been doing the dynamic warm ups and I try to squeeze in the static stretching after most sessions. I have been neglecting the quads abit and I will start doing some ankle rotations in my warm up. I will look up some IT band stretches also. Are those foam rollers any good? I will give those steppers ago when im ready for box squats 0311.

Thanks Again Eric.