Originally Posted by
BostonRugger
Hi Maverick!
You say you've read the book, but I'm going to have to suggest that you read it (at least the squat chapter) again. Perhaps read it twice more. There are so many things off here that it's easier to tell you to read the book than it is to list them all.
Then:
1. Start over completely with an empty bar for your first workout. Video several sets with the empty bar to make sure you're doing things as described in the book. The most obvious issue is depth. You need to go about a foot lower than you are now. The hip joint should be just below the knee when you are in the bottom position. This is in the book. You will need to lower the safety bars to achieve this. You won't get stuck if you reset to the appropriate weight.
2. Once you've got the form correct (or very close to correct), add maybe 5 kilos and do another set of 5 with the same exact form. Repeat this adding of 5 kilos until you get to a set where the bar speed slows JUST a little bit. Then do two more sets at that weight. This should be your first squat workout. All this is in the book.
3. You do need shoes. Weightlifting shoes are pretty much a universal recommendation. Get them and use them.
4. Start eating more. A lot more. See the Nutrition forum on this board for more details. You will need more food energy in order to make strength gains and add muscular bodyweight which I assume are your goals.
Best of luck!
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