Back to buisness as usual

ok, back in the swing. long day yesterday after a few days on the road. good to be back and be home with the family.
slept great last night. alarm seemed early and struggled a little to get out of bed but felt good once up and around

warm up
run
1/4
1
1/4
did the 1 mile as a progressive increase in speed. finished the last quarter at an 8 min pace. felt good. didn't struggle. hamstrings feel much better. they were sore and tight while in florida so i think a day or two of rest really helped them.

strength warm up
3 rounds fast
10 dips
10 pull ups
15 air squats

moved quickly through these with little to no rest and felt good on the movements. again i think a benefit of a couple days rest. realizing that the body may have needed it more than i thought.

WOD
back squat
1-1-1-1-1-1-1

warm up
10x135
8x225
6x275
1x295
1x305
1x315
1x315 fail
1x295 fail
lost my lower back on the last 2 reps. not sure what happened but got a tweak in the lower back and lost the reps. decided to call it a day there. did a couple light sets to finish the legs off
20x135
20x135
20x45

the sets of 20 at the end were sweet. i can see how doing heavy sets of 20 as Rippetoe talks about would be brutal. he quotes something like "at the end of a set of 20 squats just do whatever jesus tells you". i can see that. the 135 was just to bust the legs up a bit. i could imagine doing 20 at 225 and really kicking my ass! good stuff.

315 is still my old pr but my form is significantly better now. much deeper and stronger off the bottom. like this. need to keep getting stronger in the bottom of the squat.

all in all a good day and happy to be home to the gym. really enjoy working out there. no it isn't a crossfit box but its the best of the rest.

peace