Box squats I was worried about these as last few times it really hurt my knees to do them. After seeking some help from others I decided to try them at a lower weight.
135x10(warm up reg squats)
Box 185x3 for 4 sets, 3 secs a rep 225x3 for 4 sets 3 secs a rep.
SLDL 135x6 185x6 225x6 275x6
Speed DL 275x3x6

Highlights: Box squats went very well little to no pain!

Lowlights: I am tired, I am going to do my DE bench day then take the next few days off. I will most likely come in to the gym do treadmill or something and or complexes and then hit the whirlpool, then pick up the weights the following week and really max out.

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