You might have leverages that make it necessary to lean forward. It’s only a big issue if you can’t keep the bar in line with the middle of your foot throughout the lift. Looking forward to the video.
Also, a lot of people have a hard time with their squat form at lower weights because the bar isn’t heavy enough to balance them out. Could be some of your issue.
If you’re low bar squatting you will automatically lean forward it’s in the nature of low bar squat.
If you high bar squat it would look more like your front squat.
As garagerocker said bar must travel in a direct line over mid foot throughout the lift.
Your front squat didn’t look bad at all. I can’t see why back squatting would be a problem.
BUT it’s your body and your sensation, if you feel it’s hurting you, then no matter how good it looks do not do it.
Anyway looking forward to see your progress dude.
Front squat
Weight in lbs
70% 62.5 1 3
80% 72.5 1 3
90% 80 1 3+ (20 reps)
70% 62.5 5 5
Bench
Weight in lbs
70% 90 1 3
80% 105 1 3
90% 117.5 1 3+ (12 reps)
70% 90 5 5
Assistance work:
Dips: +5 lbs - 13,9,8,8,7,5 (Goal: 50 reps) (2 min)
EZ Curls: 50 lbs - 2x25 (Goal: 50 reps)
Medicine ball/leg raises: 1x50
Notes:
Thinking of increasing TM for front squat by 20 lbs by end of cycle, since I don’t think I need as much practice on form as I thought and I’m hitting 20 reps now.
I want to set a goal of repping 135 lbs for 10. How long do you think that will take?
There is absolutely no way for anyone to know that, but what difference does it make?
You probably already can. So the answer is however long it takes you to get out of your own way and do it.
I’m trying to get a better sense of what “good” progress is. Also, I want to set some more concrete goals. So, if it should take x amount of time to reach a certain level and I’m still not there at that point then I think that tells me I need to improve things like diet, rest, etc. Otherwise, if I were to hit that PR in the specified time it’d tell me I’m on the right track.
Progress is good. The pursuit of “the perfect amount of progress” has already made you quit in the past.
Keep making progress and you’ll be fine. If you aren’t making progress, it’s usually easy to figure out why (if you’re being honest with yourself). For me, it’s beer and macaroni & cheese. For you, it’s likely not hitting your reps and under-eating.
There was once a poster on here called @Alpha, also on YouTube as Brian Alsrue. He had some advice on progress that I thought was pretty good. Pick a reasonable year goal for the lifts you are trying to improve. For me squat, deadlift and bench are good examples. My year goal was about 50, 50, 30 for each lift to improve. Each quarter evaluate how you are doing. Are you roughly 15 lbs stronger on the squat? If not, you need to find a way to get that goal.
20+ reps on 3’s week is a bit high, but for your purpose of technique training fine.
Increase TM by 10 as it’s supposed to. I think your TM is 90 lbs now so go to 100 lbs, that make your 5’s week 85 lbs, 3’s week 90 lbs and 531’s week 95 lbs. Adding 20 lbs will have your numbers be 95, 100 and 105 lbs respectively. Wait with the decision to see if you can squat 20 good reps on the 531 week (85 lbs).
Start from here, build ever so slowly, the longer you can progress from cycle to cycle before you stall out the greater progress you’ll get.
Deadlifts
70% 147.5 1 3
80% 167.5 1 3
90% 190 1 3+ (17 reps)
70% 147.5 5 5
Press
70% 72.5 1 3
80% 82.5 1 3
90% 92.5 1 3+ (10 reps)
70% 72.5 5 5
Assistance
Incline DB bench: 35 lbs - 14,13,9,10,4 (Goal: 50 reps - 2 min rest)
Chin-ups: 15,12,8,8,7 (Goal: 50 reps - 2 min rest)
Ab roll: 20,20,10
OK, I will only increase it by 10 then. It’s a marathon, not a sprint anyway. I’ll probably be happier in the long run that I paced myself.
Yeah, I’m really curious to see what happens when I start to stall, because I’ve always felt deflated when that happens and then eventually quit. I feel like this time things will be different though. However, I don’t know how to get past a hard stall. I’ve never done that before. I’m really curious to see how that works.
Hey man wait til after the last front squat day, if you’re still hitting 20 reps, you could try to increase a bit more, like 15 lbs.
Once you stall reset your TM as described in the 5/3/1 books. I can’t remember what the latest advice is but you’re supposed to be able to keep running 5/3/1 indefinitely. Basically, once your TM gets too heavy (different people have different definitions of what that is) reset it to a lower weight and repeat.
5/3/1 Forever also lays out different templates for different things so you can keep switching and making progress.
I read somewhere online that you’d reset 15/30 lbs, so basically three cycles. There are a couple of 5/3/1 books, so I’m not sure which is the latest. Should you read them all?
5/3/1 Forever is the latest but I haven’t read that one. I believe you can read that on its own so that’s probably your best option if you only buy one - someone who’s read it can probably confirm.
5/3/1: The Simplest and Most Effective Training System for Raw Strength is the original and will definitely be helpful too. Jim has updated some things since then but the others are more expansions that revisions. The advantage to this is its available on kindle whereas forever isn’t.
If you really don’t want to buy any of the books (they’re worth it) then there’s several 5/3/1 articles on this site, including the original program, and I definitely recommend reading those. I can’t remember but I’m fairly sure they also cover what to do when ‘stalling’ and a way to reset your TM.
531 has changed a lot over the 9 years it’s been around. Evolved might be a better word.
The good news is that all of the iterations work and all of them stick to the same principles.
I would start with 531 2nd edition, as all the other books build on it. Beyond 531 has some useful ideas in it, but also has a lot of stuff that’s since been discarded or removed. I’m told Forever is pretty comprehensive and sets you up for a lifetime of training however I can’t speak to that as I don’t have it. It also relies on the fact that you have a good working knowledge of the original system.
If I made a 5/3/1 app for Beginners would there be any legal issues with that? Don’t want to piss off Wendler…lol.
in your case …absolutely not! You’ll muddle yourself, read the first book thats it.
Good thing that you hitting 20 rep sets, you shouldnt stall for like 6 months.
When stall reset a do and do a short challenge Like ‘Beach Body’ and then move on to markedly something different for a time like Doggcrap/Waterbury/Thib program etc
Personally I would say move over to triumvirate in a few weeks