Well if nothing else, today was the first decent squat workout I have had in a while.

I started off with I nice long warm-up focusing on my ankle, making sure I wasn't pushing through pain. With spikes on I did a set of six runways and a set of three. I was going to do twelve but I could feel myself starting to slow and any extra seemed pointless.
  I then did 100 medball touches, all the standards, before starting weights. For squats I slowly tapered the weight up then back down for the last one. They felt pretty good, a thousand times better than they did on Tuesday. I started at 247lb's for two sets, then 257lb's, 267lb's and back down 257lb's (5x5 in all). It's not much weight but I really wanted to focus on the depth, I even went below parallel on a couple of them during the first three sets. That's actually why I went down again after 267lb's it felt like I was sacrificing about two inches at the bottom.
   I also did 5x5 straight-legged deadlifts (which I assume are going to make my hamstrings very sore tomorrow) and back extensions, 2 second hold, four seconds down.