This is my most recent PR, 225x1. As such, I figured it would be one of the better videos to ask for feedback on.
Most concerned about depth and proper bar path. Unfortunately, I didn’t have a 2nd camera to film the lift from the front.
Started lifting in January, had to take about 2.5-3 months off back in May to mid-late July due to a lumbar strain from bad form on deads.
Currently squatting 3x a week. Bodyweight roughly 143, 6’ tall.
Looks pretty good, maybe a little over extension at the bottom though. Try lowering the bar on your back and looking slightly down to keep everything in a straight line. Experiment to see what works best for your leverages.
The best thing you can do for your squat right now is to eat a sandwich or seven 
Nice drive tho, I’d have to disagree with miami as I think a bit of over extension can be ok for some people when they squat.
[quote]tylerkeen42 wrote:
The best thing you can do for your squat right now is to eat a sandwich or seven
Nice drive tho, I’d have to disagree with miami as I think a bit of over extension can be ok for some people when they squat.
[/quote]
The only reason I mentioned it was because he said he had strained his back a few months ago. He said it was from dead lifting, but as many lifters know, how you get hurt, and why you get hurt are totally different.
But I would agree, for some people what looks like over extension, isn’t in their case. Just have to find what works best for you.
Btw a comparison between klokov squatting ass to floor, and this threads video, is not an even one.
Id say your first rep was fine depth wise, 2nd was about 2-3 inches high from what i could tell. You are tall and have some long limbs so really focusing on getting your knees out will help you with depth
First rep looks pretty good depth wise. Second rep few inches high but, think you kinda psyched your self out from how much of a grinder you had on the first rep. You need to widen your stance just a inch or two, externally rotate your hips out ( spread the floor ), push your knees out and sit back just a smidge more than you when breaking at the hips.
You have some super long legs it appears and when your knees get pushed so far forward it is causing you to have a hard time coming out of the hole, a hard time hitting depth ( much more obvious on second rep ) and is causing you to get on your toes ( obvious due to the calf raise you did to finsih the rep on second rep ).
Lol…I know I need to eat more. But considering I started out at the same height but 117 lbs I feel I’m doing weightlifting at least somewhat right.
I did note the second squat was a bit higher, thus why I said it was a 225x1, not really counting the second. My mind wouldn’t have let me come out of the hole if I hit depth the second time; this issue will be fixed soon.
Biggest issue I’ve been having is trying to find my leverages, and I haven’t been able to find a lifter with a similar style to try and mimic. A rough estimate is my femur is about as long as my torso, maybe a couple inches longer. I usually take a wide stance, and I’ve had people try to say to bring it in more, which I don’t feel helped at all, so I’ll try going wider today.
@Reed: Funny you should mention that, cause 190 is my 5x5 weight atm, 180 for my 10x3, and 170 for my 4x6. I just felt good that day, so I started at 165 and just added 10 lbs to the bar to see what I could do. Also didn’t want to train on an old 1RM, so I usually recalculate it every month or so since I still make somewhat linear gains on my lifts.
I’ll take a couple vids of my squat today and post em when I get back.
[quote]UnknownPerson wrote:
Lol…I know I need to eat more. But considering I started out at the same height but 117 lbs I feel I’m doing weightlifting at least somewhat right.
I did note the second squat was a bit higher, thus why I said it was a 225x1, not really counting the second. My mind wouldn’t have let me come out of the hole if I hit depth the second time; this issue will be fixed soon.
Biggest issue I’ve been having is trying to find my leverages, and I haven’t been able to find a lifter with a similar style to try and mimic. A rough estimate is my femur is about as long as my torso, maybe a couple inches longer. I usually take a wide stance, and I’ve had people try to say to bring it in more, which I don’t feel helped at all, so I’ll try going wider today.
@Reed: Funny you should mention that, cause 190 is my 5x5 weight atm, 180 for my 10x3, and 170 for my 4x6. I just felt good that day, so I started at 165 and just added 10 lbs to the bar to see what I could do. Also didn’t want to train on an old 1RM, so I usually recalculate it every month or so since I still make somewhat linear gains on my lifts.
I’ll take a couple vids of my squat today and post em when I get back. [/quote]
No need to “reevaluate” your squat 1rm every month or even every other. Honestly if you have faith in your programming then you should know that your 1rm is going up. If you dont then you need a new programer. Trust me I know what you mean about just felt good and wanted to see what you had we all have those days but I went from 405-525 in less than 8 months by NEVER going under 5 reps a session. Before that I was maxing out alot like you are and was stalled for a very long time at 405. Once I met and trainined with Sam Byrd and he beat “Volume builds, Strength, Size, Power, Technique, and Confidence… All of which you really need badly right now”. The closer you get to that 90-100% range the more you increase your chances of frying your CNS with those grinder reps and the more of chance you have gertting injuried. Pretty much the only reason I go over 90% is only during last 3-4 weeks of a meet prep.
Stick with the 190 for 5x5 and the 10x3 for tech work around 70-80% tops. I promise you will progress faster and have better tech for it.
AND HOLY SHIT 117 @ 6 foot 2??? Dude you were damn near dead
Maybe I miss explained it. I’ll work to a 1RM maybe once every 1.5 months, or after each cycle. I do my own programming. If you’d like to take a look I could upload the whole thing, but as far as squatting goes I’m going:
5x5@85% (190#)
10x3@80% (180#)
4x6@75% (170#)
and if I make all of them, I add 10, however I’m leaning more towards 5lbs per each a week atm to make sure my hip and inner thigh muscles can catch up.
Reason being, about 3 weeks ago my 3RM squat was 170/175…which I surpassed rather easily. If I didn’t retest my new 1 RM, I’d be training with too light of a weight I feel to be challenging.
And yeah, 117@6’, I was a typical runner back then. Ran 1 marathon in 2011 and got over running anything over 15 miles…
Edit: Gotta leave for work, but I’ll upload the videos when I get back. I still need to rotate and edit them down.
[quote]Alrightmiami19c wrote:
[quote]tylerkeen42 wrote:
The best thing you can do for your squat right now is to eat a sandwich or seven
Nice drive tho, I’d have to disagree with miami as I think a bit of over extension can be ok for some people when they squat.
[/quote]
The only reason I mentioned it was because he said he had strained his back a few months ago. He said it was from dead lifting, but as many lifters know, how you get hurt, and why you get hurt are totally different.
But I would agree, for some people what looks like over extension, isn’t in their case. Just have to find what works best for you.
Btw a comparison between klokov squatting ass to floor, and this threads video, is not an even one.
[/quote]
Fair enough, I had assumed he had already addressed the issue.
I’ll admit that the comparison is a bit of a stretch lol I just wanted a good example of a high level squatter having some over-extension
8th set of 10x3
9th set of 10x3
Last set
[quote]UnknownPerson wrote:
9th set of 10x3 [/quote]
Video didn’t seem to appear. I guess the mods didn’t approve my front view
Here’s how my programming is currently being run:
Lifting 3x a week - Wednesday, Friday, Sunday.
Squat 5x5 @ 85%
OH Press 4x6 @ 75%
BB Rows 10x3 @ 80%
Weighted Dips (45#)
Bodyweight Pull Ups
Squat 10x3 @ 80%
OH Press 5x5 @ 85%
BB Rows 4x6 @ 75%
Bodyweight Dips
Weighted Pull Ups (45#)
Squat 4x6 @ 75%
OH Press 10x3 @ 80%
BB Rows 5x5 @ 85%
Weighted Dips (45#)
Bodyweight Pull Ups
Basic progression, I usually add 10 lbs to the squat, 5 lbs to everything else. Sometimes I’ll drop the squat down to 5 lbs as well if I feel I’m progressing a bit fast for my inner thigh and hips.
Cycled out barbell rows for deadlifts since rows stretch my hamstrings like a RDL while letting me work my back. Have an appointment on Tuesday with my doctor, trying to get an MRI scan to make sure I don’t have a bulging disc or anything cause even after taking 3 month off, deadlifts still bother my back.
Personally want to improve my overhead press, and I figure I’d benefit from the tricep development resulting from dips.
Now to figure out how to eat 3000 calories a day of clean food
From what I can tell, my knees do come in part of the way back up.
However, I’ve seen this happen as well albeit in pro power lifters, specifically Dan Green (from what I’ve read, it’s the knee tracking back over the toes before being pushed back out?)
Also noted my torso lean during a couple of reps where I forgot to keep leaning back.
I appreciate everybody’s replies.
@Reed: I posted my current programming and front view of my squat
Do you have any dietary restrictions/food allergies? Any type of food you won’t eat? Eating enough clean food to grow at your current bodyweight should be pretty manageable. Are you opposed to shakes?
No dietary restrictions, no allergies. Only restriction is I don’t eat any kind of fast food, don’t drink soda, or even really alcohol for that matter; mostly coffee, water, juices. Closest I get to fast food is a rice, bean, and cheese burrito from a local Taco truck whose food is on point. Other than that, I make all the food I eat.
Nah I’m not opposed to shakes, just the commercial mass gainer shake stuff that’s ridiculously high in sugars that I tried once when I first started out; saw most my gains come after I stopped taking it and started cooking all my food, specifically in butter.
The big issue I’ve been having is getting enough food+sleep cause of working at a Starbucks, but I’m slowly working around it. I’m about to buy a duffel bag and bring a small cooler and a goddamn toaster oven with me to work since we can’t use ours to warm personal food.
Atm, I try to eat at least this every day:
2 servings grits, 1 tblspn. of butter, 4 whole eggs, 1/4 cup of whole milk (2x a day)
2 cans of tuna, 1-2 eggs, 1 cup of rice sauteed together
2 16 oz glasses of whole milk
1-2 cups of cottage cheese, 2 tblspns. of chia seeds, 1-2 cups of granola
and whatever else I happen to come across.
As far as shakes go, my shake is looking something like:
16 oz of milk
1 tblspn. coconut oil
1/2 a sweet potatoe
1 Banana
1/4-1/3 cup blueberries
3 tblspns. of 90% whey, from a dairy farm
1" of ginger
edit: Trying to get down at least 2 of these a day. Thinking of adding a bit of oatmeal maybe to make it a bit heavier.
Pretty much all I’m focused on now is eating, as yesterday I was told by my doctor that I have a bulging disc in my L5. So it’s gonna be weighted dips and pull ups with a lot of eating for a bit
I’m guessing you don’t actually eat all those things every day since you mentioned twice that that’s what you ‘try’ to eat. Maybe I’m wrong.
Here’s what I would consider: You’re not eating any meat outside of a minimal amount of tuna regularly. Perhaps you could include this at dinner (chicken or beef) when you’re able to cook for yourself. Vegetables are also missing. There’s nothing green in your diet. That seems weird. Eat some vegetables everyday, aside from the sweet potato.
One thing I’ve done to increase my protein intake is mixing 4 scoops of whey (110 grams protein) with just water. The whey is micro-filtered, so it’s got a very thin consistency. I mix this is a Nalgene bottle, take it to work every day, and sip on it throughout the day. It’s really easy to get down, not filling (basically the opposite of your shake). For me it’s a practical, easy solution to getting high quality protein when I can’t cook anything.
The eggs are good. Keep doing that consistently. 10 eggs a day is pretty solid.
I would also increase your calories by about 500 on weight training days, consuming those 500 calories pre, during, and post workout. Preferably in mostly liquid form. 2:1ish carb to protein ratio. It’s the one time of day when simple carbs are really, really useful.