Would it make sense to do it as a supplemental lift vs replacing the main lift?
Understand in not talking about a true box squat where you sit fully on it. That’s a different animal. Or if you have them set up a band that will graze your back side when you hit proper depth that you want.
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Oh now I get what you mean! I thought you were suggesting box squats. The band makes sense, just have to figure out where to attach those. Thanks!
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I very much like this idea. Never come across this before.
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Attach them to the safety bars, you don’t need them on 14 rep sets.
Good one. I will definitely try that next time
So reading your post I seem to be bracing wrong when wearing a belt. I get the belt super tight and push out against it.
Even when notnwearing a belt I flex my abs but I flex and push out. Gonna try it your (the right) way!
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No, pulling bar downwards makes your lats feel tight. Squeezing oranges in your armpits actually makes them tight. At least, that’s what I find. I can pull the bar down all I want and all it does is strain my wrists and elbows.
It’s what it says, imagine you’ve got oranges in your armpits and you’re squeezing them.
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Don’t get me wrong, that breath into your gut pushes it out. It’s the steps before that make the difference.
I’ve been bracing wrong 
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Join the club. We have regular meetings.
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you could use a box or band, or as Mark said you could just squat as you are with a little more focus on bracing and set up. Your depth was fine and if you are not competing who cares whether every rep was the same depth. Hell even top guys who compete dont always hit depth with every rep.
For now just sort out your bracing and staying tight under the bar and keep doing what you are doing. If you are worried about depth just video yourself from time to time.
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Thanks man. Great advice from you guys!
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Weighed myself upon waking up, scale up to 74.3kg now.
Conditioning day:
Ran 3km in a little more than 20 mins.
Did some mobility and band work. Felt really good despite hams, glues and chest/tri being still sore.
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W1D3
Deadlifts 185x5 210x5 235x15 185x8x3 sets
OHP 65x5 75x5 85x12 65x8x3 sets
Did a circuit for 5 sets of:
Cable Row 10 reps
Push up 12 reps
Leg Raise 10 reps
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Mark said it about the squat.
Set up take the breath, brace, squeeze the orange thing.
Maybe try to control the descent a bit more.
I’ve been doing tempe squats 5 seconds down 5 seconds up. try that for a couple of the warmup sets. You’ll be able to feel what’s going on in your body while squatting.
The important thing is the bar path straight up and down. If you loose it forward break at the hip you’ll sit back a little more in the hole.
You squat wasn’t bad, I just think you rush things a little too much.
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I always seem to rush reps when I have a rep goal in mind, especially in the PR sets. Need to work on patience. Also might try 5sPRO in the future
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Conditioning:
Around 30 minutes total walk (to and from the hospital, missus had a checkup)
Went immediately to the gym.
15 minutes on the treadmill.
Did a complex of cable row, kb swing, rdl and push ups starting from 10 reps each and working down to 1 rep. 30 seconds max rest per set.
10 minutes on the airdyne.
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W2D1
Warmup
Squats 155x3 175x3 195x11 (PR!) 155x8x2sets
Ss band pullaparts
Bench Press 120x10,10,10,8,6,6
Lat Pulldown 50reps
I think the squats are better, I tried the advice given here (squeeze the orange, push the ground apart etc). I got deeper, tighter than the last session. Still a little bit rushed though, so still have to work on patience.
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Nice work on the PR man.