Originally Posted by
hill.1338@osu.edu
You’re descending too slowly and hanging out at the bottom of the squat to the point that you’re almost doing a pause squat. This completely fucks your ability to benefit from the “bounce” out of the stretch reflex and keep your bar speed up.
Also, stop squatting in front of a mirror or have the discipline to keep your head down. Your more likely to stay in your hips with your head down. I still believe that if we were to get you at your worst we’d see that when you start grinding you’re not staying in your hips.
You could also probably focus on shoving your knees out more.
My recommendation is to watch starting strength videos on YouTube. Also, watch Austin Baraki squat. Just type his name in the search bar. He’s a really good model for how to squat. Film yourself, make your squat look like his. Reread the blue book on squatting again.
The good news is you’re strong enough to squat that amount of weight poorly. You’ll seriously unlock your potential if you clean up your form.
Unfortunately for those of us who do not have access to a coach, either geographically or $$, we have to film ourselves and sometimes reset. It takes longer, but not much.
I started the program at 135 and my squat is now 355x5x3 in 5 months. I reset at 225 back to 185 because the bar position on my back was shit. I reset at 315 back to 285 because I was relaxing at the bottom. I reset at 335 back to 315 because I was pulling my chest. There’s a pattern here... the higher up in weight you go, the more perfect your form MUST be in order to make the lift.
Have the patience and discipline to learn something the correct way (and understand and buy into the idea that there is one correct way). It is probably necessary for a reset at this point, but maybe you can get by with the same weight.