Wednesday: BP, BS, run

Warm Up:
Brief stretch (not long enough and really affected my squats)

Strength:
Back Squat: (c1,w1)
5 x 185
5 x 205
20 x 235
5 x 10 x 155

Bench Press: (c1,w1)
5 x 145
5 x 165
12 x 185
5 x 10 x 135

Swing:
2 x 15 x 60# db

Chinups:
Lots between sets

Miscel arm work at end

Conditioning:
32 min run (easy pace)
40 min walk

Notes:
Decent day. My depth was not low enough on the first few squats in the set of 20. I was really upset afterword because the strength was there and the mental focus was not. Usually the mental focus is what I excel at so needless to say I was damn upset when a mental error affected a great effort. Cannot and will not happen again. A lot of this was due to a lack of a proper warm up. I got excited to tackle this workout and cut my warm up short. It showed and affected my squats in a negative way. On a positive note, depth seemed to improve as the set when on. Form was not stellar as I have not done back squats in a while. Always something to improve on. Legs felt like jelly on the run.