Workout #58 – Mon, 12/2/13 – Auditions

Like I posted recently, I want to try some new things for my squat.  I still want to back squat heavy and often, but I don’t want my lower back to be sore.  Today I tried various assistance exercises that I have not done in a while, trying to decide which ones were keepers.  Even though I don’t like Westside for raw lifters, I get a lot of good ideas and motivation from Louie Simmons’ articles.

I was very sore today because I worked out last only about 15 hours before, plus I did not get much sleep because both the kids were sick and fussy all night.

Squat: 45×4, 135×2, 225×1, 295×1, 365×1, 405×1, 425×1

Quarter/Half Squats in Rack: I did enjoy these, went up to 475 which felt heavy today.

Pause Squats: Went up to 265, first time trying them.  Did not really like them.  Tried facing a mirror.  Still didn’t like.

Box Squats: Used a slightly below parallel box, and a very deep box.  These will definitely get added.  I think they are great for the low bar squatter, but you have to go heavy on them.

A bodybuilder saw me and said “Weren’t you doing squats last night?”  I said yes.  He asked, “What effect does that have on your legs?”  I rolled the leg of my shorts up slightly and flexed my quads.

Close-grip Bench (no spotter): 45×10, 115×3, 185×2, 245×1; 250,255,260,265,270×1, 250,255,260,265×2, 250×3,3,3,4,4 (30)

Clean Deadlift: 135×3, 205×2, 275×1, 345×1, 415×1, TM 450×1; 355,360×1 (2)

Did some reading about deadlift form last night.  Today I corrected some of my mistakes and it made my lifts a lot easier. 

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