Well I'm back in the gym after a week off. Things today felt good. I want to drop some weight before I compete again, 133kg seems a bit heavy. I've decided to incorperate more cardio, ab work, and increase my reps to 12. Here's how things went.
10 min cardio warm up
*super set with minimal rest*
Squats - 3 sets/12 reps/135, 185, 185lbs
Donkey Calf Raises - 3 sets/12 reps/200lbs.
Leg Extensions - 3 sets/12 reps/150, 165, 180lbs.
Lying Leg Curls - 3 sets/12 reps/70, 80, 90lbs.
Full Sit Ups - 3 sets/12 reps/all me.
At the completition of my last squat set I was really sucking wind. I'll add more sets and exercises as things progress.
PS; here's a picture from the competition.