Squat and Deadlift form check

[QSAlexander]

Coach,

This is my 16th workout on the novice program. Would love your comments.

Squat 1st set at 245lbs.
http://youtube.com/watch?v=hAOhj9z49ig

2nd set (tried to go lower and arch back more)
http://youtube.com/watch?v=lAY3kz2iFRY

3rd set (again tried to go lower and arch back more)
http://youtube.com/watch?v=_cJI4wlj6a8

Deadlift at 255lbs. (grip is the hardest part for me - I do hook grip for 3 and overhand for 2. Trying to wait as long as possible till I use the alternate grip.)
http://www.youtube.com/watch?v=hacS6mn51EU

Thanks again.

[Mark Rippetoe]

Nice work. Your depth problem needs to fixed before you go up, and you can fix it by shoving your knees out as you approach the bottom. This will give you about 2 more inches without any other adjustment made. The deadlift is coming off the floor way forward of your mid-foot, so get it back where it should be before you start the pull.

[banderbe]

Coach don't you think it's a bad idea to squat in running shoes?

I switched from squatting in running shoes to barefoot and had to drop a ton of weight off the bar.

That slight heel elevation seems like it allows you to cheat.

[Mark Rippetoe]

By now you should be familiar with my position on WL shoes, running shoes, and barefoot training. To save me some typing, somebody look it up for me and post it. So much to say, so little time...

[banderbe]

Okay sorry.

Judging from what you write here:

http://www.strengthmill.net/forum/showthread.php?t=1128

Running shoes are no good for lifting (they squish).

I train in Vibrams and love them.

[QSAlexander]

Weightlifting Shoes 101:
http://www.exrx.net/WeightTraining/W...tingShoes.html

Coach says in SSBBT 2nd ed. that shoes are the most important aid you can buy.

With that, I'll refrain from giving any lame excuses as to why I'm squatting in running shoes.

[QSAlexander]

Tried shoving my knees out at the bottom, and I think I'm almost there. I think I made a few reps at the right depth, and a few just above, but lower than my last workout.

What do you think coach?

Set 1
http://www.youtube.com/watch?v=cAXVE8baadU

Set 3
http://www.youtube.com/watch?v=SZirELvNTPU

Just going a little bit lower killed my lower back this workout. Do you think it is the extra stretch in the lower lumbar that I just haven't experienced before, some form problem, or just weakness? If the latter, should I add some assistance exercises (back extension, etc.)?

[Mark Rippetoe]

You may have tried, but it didn't happen. That and the fact that you're going forward at the bottom away from your squishy heels is enough to cause both the depth and back problems.