Alright update, I ended up doing a heavy squat workout today, 12 full sets of squats, 5 x 225 3 x 300 2 x 350 2 x 400 my legs were so pumped I couldn't do cardio after.
Great workout, I got at least 15% stronger as I have been doing 5 more reps on each set.
I also notice my muscles are much harder during and after training.