Didn't do any training yesterday due to social obligations the whole day with my friend and then the family. Can't remember the last time that happened but it's not a bad thing for recovery. Lots of outside eating but I dialed it back in at night with a low carb meal of tuna and veggies. I also meal-prepped and had my usual ground turkey with veggies and quinoa with me for some light snacking between meals. 

Yukon bar squats
330 x 5
380 x 5
435 x 5

Drop-down sets of 405x1, 315 x 8, 225 x 8, 135 x 8, 45 x 8

Band leg curls, ab wheel rollouts

Knees were hurting up until the heavy set. Could be adrenaline, the belt helping me sit back more, or just being sufficiently warmed-up (I already do a really extensive warm-up though). I discovered today that it helps to think of moderately dive-bombing into the descent instead of consciously trying to lower slowly. 

Air quality is pretty poor right now due to the fires. Not apocalyptic like last year but it's at 111. I have a thing where 100 and lower is OK for outdoor activity. I'd really like to leave the west coast within the next 5 years.