I wouldn't bother splitting the dose if pinning quads. They van handle a ****load of gear. If split it if putting 3ml into delts id split it but quads and glutes you should be gtg.
Friday squats is killing me haha.
75%(315) for 3 reps, 5 sets 1 minute break.
Sumo stance goodmornings-thinking of growth and not leverage-with 135 @4 sets, 8 reps controlled.
Lunges with 40 pound dumbells@ 3 sets 30 reps total.
Then olympic style squats @135 for 50 reps. No racking the bar until you get 50 and no bull**** shallow reps either.
Alot harder than it looks.