I was not sure how my hips were going to react. So I warmed up to check how it felt.
FRONT SQUATS: 135x5, 225x3, 315x2
BACKSQUATS: 405x2, 455x1, 495x1, 545x1, (add belt) 585x1, 605x1....(My right hip is feeling inflamed and it only seems to hurt at the bottom of the squat when hip flexion is highest. This is causing me to lean forward onto my toes too much, its my body's way of avoiding hips flexion by forcing more knee flexion, and as the weights get heavier, I like to have my glutes and hamstrings involved in the squat)
So I moved onto some heavy quarter squats starting from the bottom.
QUARTER SQUATS(9th PIN): 675x2, 765x2, 855x1, 905x10
here's an old video of the quarter squats. The ROM is minimal in this one...but its 905lbs man...heavy.
I THEN FINISHED OFF WITH SOME BOX JUMPS
BOX JUMPS: 5 sets x 5 reps