Squats (speed)

Squatting today instead of deadlift cause my biceps are aching. Could be from the rack pulls.

Squat 

60kg pause squats to warmup along with hips flexor stretch

80kg pause

100 * 3

120 * 2 * 10 (RPE 6-7)

130 * 2

140 * 2

150 * 2

160 * 2

Pause squats (3sec)

120 * 3

130 * 3 * 2

120 * 3 * 2

Squat

100 * 10 (keeping tension on the quads)