Squat: M/ 23/ 194 lb/ 6'

[Ashton Pryor]

These are my squats of 170 3x5.
I noticed I leaned forward in a couple of reps. This is probably due to not shoving my butt back enough, yes? Also, I have been experiencing a dull pain deeply in my left hip when squatting. It becomes sharp as I approach the hole even with body weight. I believe this might have been caused from previously using a too wide stance and not keeping my lower back tight. I narrowed my stance just wide enough for my hips to sink and the pain has greatly decreased and I feel I can handle the weight much better now. Any thoughts, tips, tricks, and advice would be very appreciated.
Oh yea, my lifting shoes should arrive by my next workout.
Thanks!

Set 1: http://www.youtube.com/watch?v=WWe_143ijzM&feature=plcp
Set 2: http://www.youtube.com/watch?v=6wlptRaukes&feature=plcp
Set 3: http://www.youtube.com/watch?v=k73m5IlCau4&feature=plcp

[Simma Park]

You're relaxing into the bottom and slamming forward as a result. If this tendency is not the cause of your hip pain, it is certainly contributing. Stay tight at the bottom. Remember that your knees should not move forward anymore after the first 1/3 - 1/2 of your descent.

This should also naturally cut your depth off at a better point as well.

Also, get your head down and drive up through your hips.

Do you have the book? It deals with all of the points above.

[Tiburon]

Set 2: http://www.youtube.com/watch?v=6wlptRaukes&feature=plcp

What spar said

and
TUBOW
Look down
check your depth 4th and 5th reps

[Ashton Pryor]

Thanks for the pointers. I'll make sure to not sacrifice tightness for more depth. I do have SS:3e and I suspected these issues, but opinions from more knowledgeable people give me confidence in my rookie stage. I'll post a follow up tomorrow. Unfortunately, my lifting shoes won't be available for another week. I had to return them for a larger size.

[Ashton Pryor]

Squats 8/8/12
These felt much better. I felt my abs and lower back were worked more so than usual. Sometimes I feel that my abs steal my attention from the lower back. I find that focusing on the lower back will cause me to automatically tighten the abs, though. And to restate, my lifting shoes are still in the mail *giddy schoolgirl excitement.
A warm up: http://www.youtube.com/watch?v=x_9hWeMxzxE&feature=plcp
Another warm up: http://www.youtube.com/watch?v=nxeaIKn4mYE&feature=plcp
175 1/3: http://www.youtube.com/watch?v=S2oAiLVPA1I&feature=plcp
175 2/3: http://www.youtube.com/watch?v=H9cQOTSk-8o&feature=plcp
175 3/3: http://www.youtube.com/watch?v=Toa811s2oD0&feature=plcp

[Ashton Pryor]

I filmed this last set from a new (hopefully better) angle. Still waiting on lifting shoes. I'm pretty sure they are going to drastically help me hit the appropriate depth for a stretch reflex while keeping me more balanced.

Squat 180 3/3: http://www.youtube.com/watch?v=PioHh_IT4Cg&feature=plcp

Also, I filmed my working set on dead lifts. I failed, and I'm pretty sure the cause is a lacking diet. I guess 1/2 GOMAD isn't nearly enough. Going to research into building a diet of around 4-5K calories a day. I don't count right now, but I imagine I'm only hitting around 3k.

Deadlift 230 1x5: http://www.youtube.com/watch?v=2MJLhVwlYQI&feature=plcp

[Simma Park]

You're still not controlling the bottom portion of your descent. Also, you need to keep your knees out harder as you come out of the hole.

Re-read the part in the book about the TUBOW. You should use one.

[Ashton Pryor]

Thanks, spar. Re-reading now. I'll use the wood.

[Brandin138]

Do you stretch your hips much? I was getting pain at the front of my hips during squats and my hip flexors were the culprit. I now do this stretch for a few minutes on each side (I use a bench to elevate my back foot) prior to the rest of my warmup and it helps A TON.