Haven't done them in quite a while.
I have recently started reading "Starting Strength" by Mark Rippetoe and Lon Kilgore. All I can say is -- AWESOME BOOK!!
No matter how advanced you think you are there is something everyone can take away from this book. The exercises are broken down piece by piece into simple easily explained snippets. Rippetoe has the same ability as Pavel to take a seemingly simple move (like a squat), break it down and show just how many things needs to happen in order in order to perform the exercise. And, do it all in an easily "readable" and "understandable" fashion.
I've never done "low bar" squats. Coming from more of a Weightlifting background it was all "high bar" with my Addistars on.
I'm someone who'll always try something new, so I figured, "What the hell!" It turns the CF WOD was back squats in the following rep scheme.
5, 3, 3, 3, 1, 1, 1, 1, 1
Probably not the best idea to test a 1RM on a an exercise I have never bothered to "groove", but I never said I was full of good ideas.
I would never do this with a client, but I have been known to be a little reckless with my own body.
135x5, 155x3, 175x3, 205x3, 225x1, 245x1, 265x1 3 sets
I didn't feel comfortable adding after 265. My legs had plenty of gas left in the tank, but I didn't trust myself with the new bar position.
The "low bar" was...different. Not better, not worse, just different.
It's solid, the bar stays in place even though it may feel like it's going to slide down your back. As long as you cue yourself to keep the back in extension (both lumber and thoracic) and keep the elbows high, the bar stays pinned in place.
This position noticeably allows you to load the hamstrings, a lot. This will be my new squat "style" for now. I'd like to see if I can get my squat back up to the 500 mark, along with my deadlift. The way the "low bar" squat bring my hamstrings into the lift, I don't see why it wouldn't be possible.
On another note:
I'm really laying the pressure on my good friend Steve Wittemann to start a blog. There are times I'm surprised his head doesn't explode...there is that much info in there.
Steve is a former Strength and Conditioning Coach and Head Athletic Trainer at Marquette University High School, and has been an ATC and in the trenches for over 15 years.
He also took over 30 minutes of his Half Ironman time with the help of Kettlebells.