I messed up the order of work out days last week. I'm doing Speed Squats and Heavy Bench at the beginning of this week.
Speed Squats - warm ups, 10 sets/2 reps/245lbs, 2 sets/2 reps/275lbs.
Sit Ups - 4 sets/12 reps/last set with a 25lbs plate on my chest.
My core is still really sore after last week. Obviously I hit some muscles in there I haven't used in a while. My knee is still a bit bothersome but I'll live with it.