Originally Posted by
hill.1338@osu.edu
So regarding depth, if you don’t understand then head back to the blue book and read. Either way, you need to film yourself better, both in terms of quality and quantity. There are plenty of cheap online tripods on amazon that do just fine. I think mine was $10.
Film yourself according to the guidelines in the technique forum. I don’t know the exact guidelines off hand, but I believe hip height is appropriate at about a 45 degree angle. Also film yourself from the side. Proper depth = crease of hip below top of patella. So drop into the hole and bounce out of the bottom.
Film yourself every set of every workout until you get it perfect. Watch yourself after every set so you can connect what you’re doing with what you’re feeling.
Regarding programming, it is my opinion that you should be doing heavy light heavy for squats. It was going to happen sooner or later anyway (i.e. within 10-20 lbs) and the example NLP in practical programming switches over around these weights as well. I am not a coach and I’m sure some brainwashed troll on this board is going to tell you differently. I switched around this weight because I was really struggling to recover.
So your light day is going to be about 225 (80% of 280). Your form needs to be motherfucking perfect on those days, no exceptions. Do not do what I did and slop your way through a light squat day. I was too dumb to realize the great opportunity light days are to really hone in on form for too long. Especially at the beginning, don’t fear an extra set or extra rep if you’re trying to hone in on a particular movement pattern. You will not be able to do this later on in the mid-high 300s (or at least, I can’t anymore. I have to be strict about volume.—again, I’m also 30).
I am not a coach. So verify this in the forum... but I think you need to shove your knees out. Read the entire blue book section of the squat and film film film. Post to the technique board every couple weeks. Respect their time and post a well filmed squat so they can give you quick and accurate feedback.
Good luck. I don’t know if you have the luxury of working from home or doing online classes during this shit show but I imagine you will have plenty of time to film and think about your squats.