Yeah, you’re definitely tracking a little too far forward, even on the warm-up sets. The load looks like it’s midway down the foot, almost at the balls of the feet. As it gets harder, you lean forward more (that’s normal), but it makes this issue more pronounced. You notice how your feet rocked back and forth on the last rep on your 135kg x 5 video? Upper back tightness doesn’t look like an issue, just need to work on the position of the load. I know you can squat more than that. Once you can squat with more stability, you’ll see some good gains. More stable = stronger and safer.
Out of curiosity, are you planning on competing at some point?
Bonus tip: Don’t squat in tanks. Wear a t-shirt and throw some chalk on the back if you’re going to low bar it. Much grippier that way.
again thanks for your comments, yes i do notice the rocking back and forward, its quite frustrating.
do you think it could be helped by stretching my calves or increasing my ankle flexibility? ive actually just purchased some lifters, but id really like to fix the problem before i turn to using a heel.
haha apologies about the tank, sometimes i like to pretend i look like i lift, ill try chalking myself up.
can you think of any way of refining my squat, any areas of weakness that you could suggest improvements for?
yes i would love to compete some day, but not until i can post something slightly respectable for my weight.
You should train your main lifts more times per week.
For example:
3x bench and squat (1 strength training 3-4sets with 3-6 reps, 1 hypertrophy training 3-4 sets wit 8-10 reps and 1 speed day, where you use 50 percent weight and only do 3x4 with max speed, this is good for practice too)
2x deadlift (1 trainng with 2x3-4 and 1 training with 2x6)
I’ve been doing this in the last 6 months and i added 40kgs on my squat and deadlifts and 20kg to my benchpress. (Now i have about a 530kg total, i’m 21, 210lbs)
Overhead press should be enough 1-2 times a week, because the benchpress takes a beating on them too. plus accessory work (dips, pull ups, rows). If you do this, you should take a deload week every 6-10 weeks, based on how you feel.
Also you should read some strengtheory.com because it has lots of good content.