Squat and Press Form Checks

[notetcetera]

I'm wondering if there is any issue with my squats as I've been finding my working sets super hard the last few sessions. For reference, I started at 165lbs and worked up to 205lbs in 4 or 5 sessions (roughly 2 weeks), missing the last rep (I raised my chest instead of my hips), so I dropped 5lbs and have been trying to make 5lb gains per session.
Squat videos:



As for my press: I don't keep the bar straight on the Z-axis, which I believe is due to a separated left shoulder. When I am pressing the bar up, I feel pressure and hear popping/grinding in my left shoulder. In addition to my overall form, how should I go about remedying this?
Press videos:



Thanks.
Greg

[Sal Webber]

It's hard to tell because the side view is blocked by the rack and black pant/shirt combo makes everything hard to see but it looks like these are high.

Your toes are pointed too wide. You are 45+ deg with your toes...try less toe angle and still shove those knees out as far as they'll go. You should find depth and the bounce will help with your grinding on heavier weight.

[notetcetera]

It's hard to tell because the side view is blocked by the rack and black pant/shirt combo makes everything hard to see but it looks like these are high.

Your toes are pointed too wide. You are 45+ deg with your toes...try less toe angle and still shove those knees out as far as they'll go. You should find depth and the bounce will help with your grinding on heavier weight.

Thanks for the quick reply. I tend to go with that toe angle when my feet are wider, if I have them a bit closer I find that I can get a better toe angle, though I wonder if it ruins the rebound?
I apologize for the black pants/shirt, if it helps, the videos are also available in HD/original format by clicking that mechanical wheel.

Greg

[Sal Webber]

You can experiment with width and toe angle to find the right combination. It's an easier thing to coach in person. Sometimes a slightly narrower stance can help with depth and bounce out of the hole... again, these are small adjustments that are easier to get right in person.

I looked at your second squat video again in HD and full screen and I think I was wrong. There was a lot of black background around your pants and the squats looked high originally. On the second look, I would say you hit proper depth on the first three reps, fourth rep was definitely high and you really had to grind it out. The fifth rep looked ok but you had already spent your bickies on the fourth rep. Once you have one grinder in the middle of the set, they rarely get easier as you go on.

It might be time to start thinking about adding a belt and shoes too.

[notetcetera]

You can experiment with width and toe angle to find the right combination. It's an easier thing to coach in person. Sometimes a slightly narrower stance can help with depth and bounce out of the hole... again, these are small adjustments that are easier to get right in person.

I looked at your second squat video again in HD and full screen and I think I was wrong. There was a lot of black background around your pants and the squats looked high originally. On the second look, I would say you hit proper depth on the first three reps, fourth rep was definitely high and you really had to grind it out. The fifth rep looked ok but you had already spent your bickies on the fourth rep. Once you have one grinder in the middle of the set, they rarely get easier as you go on.

It might be time to start thinking about adding a belt and shoes too.

How would you recommend figuring out the right stance? I find it easier to work with different stances on warmup sets, but I imagine doing so during work sets could ruin a set.
Also, is it uncommon to find the working squat sets very hard, but not the rest of the lifts?
I hope you don't mind looking over a few videos I took per your response.

Squat:
http://youtu.be/k8ssYRFaFyU

http://youtu.be/EYqc6NN2inQ

Deadlift:
http://youtu.be/J1zmt5NNPR0
I think my hip angle is too high, which I didn't realize as that was where I felt the tension in my hamstrings

[Sal Webber]

These squats look better but you need to work on bringing your chest up at the same rate as your hips. You can see where you are getting stuck mid rep. Sometimes this is a lack of tightness under the bar and sometimes it is mis-undersatanding of the technique. Which one would you say it is? You might want to consider a slight deload until you have perfect form and then start walking the weight back up.

You can experiment in your warm-ups with finding your correct stance. Try moving your heels just a half inch closer (your toe angle is governed by how wide your stance is) and see how it affects bounce in the bottom. That fourth rep in the second squat video was a grinder because you were a little high.

On the DL, you have a stance that looks a bit too wide and is the cause of your high hips. You can take a more narrow stance and point your toes out. Get your knees out into your elbows and you hips will be lower than your current position. Get somebody to scream "chest up" at you as you are squeezing into position. You could be tighter before the bar moves. Last step before you pull is load the heels and unload the toes...I have short arms like you and this is a key step for me.

[notetcetera]

I think it's a misunderstanding of the technique, now that you mention it. I feel the squats in my abs on the ascent, so I would imagine that is indicative of sufficient tightness?
When rebounding out of the bottom, I don't typically concentrate on my chest at all, as I assumed that was cheating the hip drive?
I was actually thinking a deload would do me some good, so I'm glad you think it a good idea as well. How would you recommend going about the deload(finding the weight, etc)?

Thanks, I will certainly try to find the proper squat stance tomorrow.

You were right on the money with that advice! I put my feel closer yesterday and my hips were lower, chest was higher, the entire position felt better.

[Sal Webber]

Cool, glad it felt better. I would go down to a weight where your form is perfect and then work your way back up from there.

[notetcetera]

I reset my squat to 180lb and my form was fine. I'm up to 235lb now and once again my form is deteriorating. I've noticed that my right hip comes up faster than my left and the bar seems a little high on the left side (perhaps due to a previously separated shoulder). I'm wondering if you have any experience with this?
Video taken 2 days ago for reference:
http://youtu.be/-O7zltLNV-c&hd=1

My deadlift has gotten to the point where I miss the work weight the first time but get it the second. I'm currently at 315lb, but only got 3 of the 5 reps last time(making 5lb jumps). I'm curious as to what your thoughts/experience are with this?

For reference, i'm 6'3, 260lb(gone up from 240ish) @ roughly 20-24%bf

Thanks for your time, once again.

[notetcetera]

This link should work: