For squatting I didn’t enter my true 1 RM. I wanted to start at the lowest weight possible to just get as much practice in before it gets heavy. That’s why I could have done +20.
Even if I was too conservative with my other 1 RM I see it as an opportunity for more form practice.
I can see why your success has been limited. Building muscle and strength isn’t comfortable.
That thought crossed my mind too. I just wasn’t sure my form would be good past 20 and whether that means you should stop.
That’s not what you said though. You said you were getting winded. That sentiment is utterly devoid of any mention of form breakdown.
I won’t write this as an absolute truth, but for the purpose of following 5/3/1, I seemingly recall that you end a set if your form is to break down. Out of the pair of us, I hope you were reading the material more recently than I was. I’ll leave it to someone else to verify, or recommend you re-read what you’ve read to see if you can’t find a mention of it.
I would not push PR sets past 20, but I would use it as a sign to review my TMs. I find my best progress happens with plus sets landing between about 8 and 16.
Okay, thanks. Yeah, I didn’t mention form but since I was so winded I was getting sloppy.
A big challenge for me is dealing mentally with lifting heavy. I will need advice once I get there.
Honestly… “just do it”.
In less jest, you are 39 years old. By this point, between you, and the people on these forums I sincerely hope that you yourself have some sense of what does and does not motivate you. Certain individuals are motivated by themselves to doing things that make them uncomfortable. For some, that’s more than half the appeal. That can sometimes be the entire point. Others are motivated by other means, or else there wouldn’t be alarm clocks for sale that if you hit the snooze button shreds a hundred dollar bill.
You have to find your own framework to motivate yourself into doing things.
Figure out a way to handle being uncomfortable.
I didn’t think of this myself, but I don’t remember the source so I’ll have to paraphrase. A lot of people throughout time has said the words “Ah, you play the guitar? That’s so cool, I want to do that too” and then they never learn how to play the guitar. For very few people that utter those words is it a matter of ability. Or opportunity. And the rest that “fail” to learn how to play the guitar do so because of one simple truth.
They do not, actually, want to play the guitar.
They like the idea of being able to play the guitar. But they aren’t motivated enough by the goal to even pick one up, or spend more than a few weeks of infatuation with the instrument before putting it down and doing something else.
If I don’t hit my target weights next session, I’ll be angry. Angry with myself. That drives my progression. I’ve said that I wanted to become stronger, so fuck me if I fail to execute on that. That’s how I feel about training. I’m invested. A “big” weight makes me feel somewhat nervous (like, oh shit, will I even get this). But I’ll be damned if I do not try.
Take it easy brother.
You’re doing the right thing, too many start out with a TM too high.
You’re doing it with a TM you decided with a purpose, to work on form, that is very very intelligent.
The lifts will get heavy soon enough, so keep it where it is.
I would stop the set at 20 reps, slow the last 3 reps down making them a bit harder.
All in all good stuff
I’m asking how you got your e1RM. Because…
But then I saw…
I know you just started but you probably want the weights to be “light” to “moderate,” not too light nor too heavy. If you’re really concerned about your squat form, post a video. I promise you’ll get useful feedback.
As to what reps to shoot for the + reps, there’s no magic number to shoot for. Even Wendler says so. Personally, I aim for 8-10 reps on a 5+, 6-8 on a 3+, and 5 on a 1+. If I feel particularly good that day, I try to go above. If it feels like crap, I’ve had to settle for 5, 3, 1. Wendler’s answer to that is if all you can do is 5 solid reps on a 5+, then you’re golden.
Everyone’s form is bound to break down a bit. But as long as it’s 80-90%+ within what’s IDEAL for YOUR body, then it’s not something to worry about. Otherwise, you won’t progress.
Edit: admittedly, @mortdk has a point though.
This^^^^. I was so concerned with starting to low on linear progression. I wanted gains now, but that time spent with light weight working on form has returned the highest dividends of any of my other training. I would have started with just the bar if I knew what I know now (and I could squat about 315 at the time).
Deadlifts
Weights in lbs
65% 137.5 1 5
75% 157.5 1 5
85% 177.5 1 5+ (20)
65% 137.5 5 5
Press
Weights in lbs
65% 67.5 1 5
75% 77.5 1 5
85% 87.5 1 5+ (11)
65% 67.5 5 5
Assistance
Incline DB bench: 35 lbs - 12,12,10,9,9 (Goal: 50 reps)
Chin-ups: 13,12,8,8,9 (Goal: 50 reps)
Ab roll: 15,15,15,5
Bench
Weight in lbs
65% 85 1 5
75% 97.5 1 5
85% 110 1 5+ (13 reps)
65% 85 5 5
Front squat
Weight in lbs
65% 57.5 1 5
75% 67.5 1 5
85% 77.5 1 5+ (20 reps)
65% 57.5 5 5
Assistance
Pushups: - 30,20,15,15,13,7 (Goal: 100 reps) 75 sec rest
EZ Curls: 50 lbs - 25,20,5 (Goal: 50 reps)
Leg/hip/toe raises: 2x25 (Goal: 50 reps)
Working on ankle mobility today. I’m convinced this is my main hinderance when it comes to squatting.
Any recommendations on my first pair of squat shoes? I will still practice ankle mobility, but I think the shoes would help, especially in the beginning when I’m still struggling with movement.
I’ve only ever squatted in (Olympic) weightlifting shoes once but it felt pretty great. That would definitely help considering your possible ankle limitations, but I wouldn’t stop trying to fix the issue if you get them.
I’ve felt just fine in Adidas Samba’s (is that what they’re called?), Converse, Vans…just shoes without the bounce or unevenness of running shoes.
EDIT: The weightlifting shoes were from Nike. Adidas also makes them. I’m sure more brands do too but I can’t name them specifically.
Ha, this reminds me. @flappinit - I remember making a joke a long time ago about taking your weightlifting shoes because soon after you got them you stopped squatting or something. This was you, right? Did you use them at all throughout BtM?
I used them every time I squatted, hah. Definitely got my use out of them.
Working on form today. Posted these clips in another thread…but feedback is welcomed here too.
Neither one of those looks particularly bad, you’re hitting depth just fine and you don’t look like a baby giraffe as far as balance is concerned. Probably more forward lean than you want with a front squat but not the end of the world.
Next time you work on back squatting, try and video it from the same angle you’re using here. My guess is that you’re not bad at squatting, you’re just not used to being under heavy weights and really pushing your sets hard. Maybe this time, with quite a few people rooting for you, you’ll get used to it and make some real progress 
You’re worried too much about rocking into your heels - look at your toes all dancing around. Your butt doesn’t need to go a mile backward on a front squat. Drive your foot into the ground and just squat. Like @garagerocker13 just said, you’re not doing anything so atrocious you’re going to get hurt.
My form seemed worse before when I had less weight on the bar, but squatting with 25 lbs plates actually seemed to improve things.
I will post videos of my back squat. I lean too forward when I back squat. It’s more of an issue.