Ass to the grass?

If you train at all I'm sure you've heard people say, "when squatting think ass to the grass", well that's not necessarily true. Yes you need to drop your ass but you don't need to go past a sitting position, I mean unless you want to hurt your knees. Don't listen to people just because they look like they know what they are doing, listen to your body, the aches, pains, and burns. That will help you take yourself to the next level. 

Today's workout:

Smith machine squats:

Warm up Set 1: 35 lbs 12 reps

Warm up Set 2: 55 lbs 12 reps

Set 1: 105 lbs 10 reps

Set 2: 105 lbs 12 reps

Set 3: 135 lbs 10 reps

Set 4: 135 lbs 10 reps

Set 5: 135 lbs 12 reps

Leg press:

Set 1-5: 217 lbs 8 reps pause for 10 seconds 4 reps for a total of 12 reps

Cable kick back:

Set1-2: 40 lbs 12 reps per leg

Set3-4: 45 lbs 12 reps

Set5: 50 lbs 12 reps

Lying leg curl: drop set

1-3: 50 lbs 10 reps 

40 lbs 10 reps

30 lbs 10 reps

20 lbs 20 reps touching your butt

Set 4: 45 lbs 10 reps

40 lbs 10 reps

30 lbs 10 reps

20 lbs 20 reps touching your butt

Set 5: 50 lbs 15 reps

Standing calf raises: 

5 sets: 35 lbs 10 reps 10 sec pause 10 reps

Hip thrust: 

5 sets: 20 reps 50 lbs

Cardio:

Stairs 20 mins on the fat burn cycle

Incline treadmill: 10 mins