After not squatting for 8 weeks, welcome back to Painville.
Squat:
365 x 5 @ 10
385 x 5 @ 9
385 x 5 @ 8
405 x 5 @ 9
I almost bagged it after that 365 set. My form was awful and my CNS was all over. The strength is there, but my nervous system needs some serious retraining.
Pause Squat:
3 second pause for all
315 x 3 @ 9
335 x 3 @ 8
365 x 3 @ 8+
385 x 3 @ 9
For the 385, they forgot to count so the first rep was like 5 seconds. I started laughing on the way up, which made it even harder. The weight felt so light compared to when I was free squatting. My strength out of the hole feels stronger than ever (probably due to those box squats).
Superset:
Low Box Squats:
off a 12" box (lowww)
135 x 6-10 reps, 4 sets
Lying hamstring curls:
Finished with ghr abs and hamstring stretching
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