*Now Squat Form Check Needed* 176lbs, 365lbs 5 reps squats

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OILFIELDTRASH

OILFIELDTRASH

Lifer
May 13, 2009
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612
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That's what I weighed yesterday and I did 5 below parallel squats @ 365lbs. Nothing Olympic worthy but a personal best for me. Every week I do squats and I add 5 lbs every time. Hoping to get in the upper 400lb range squats.

How good are those numbers? What's a realistic goal for a 176lb guy to squat max? I want to at least get to where I have 4 plates on each side (405lbs) and doing reps. I actually want to get where the bar is bending when I do my reps. Is 405 lbs enough to get the bar bending?

Update: I got around to recording my squats. It's 365lbs 5 reps. It kicked my butt today, it didn't seem nearly as easy as last time. Well let me know how my form looks. Be as brutally honest as you want. Or maybe my form is pretty good. LMK. Old video bad form
http://www.youtube.com/watch?v=kNlCMyoPpb8


New video with 275lbs for 5 reps. I took the advice in this thread and also did some research. I feel my squat has improved but want to see what the ATHF guys think.
http://www.youtube.com/watch?v=NuEDlEjIUP0
 
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Lamont Burns

Platinum Member
Dec 13, 2002
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Nice squats. I don't think 405 will bend but maybe I'm wrong. It doesn't bend on a DL. Maybe find a shitty bar! Just kidding.
 
calvinbiss

calvinbiss

Golden Member
Apr 5, 2001
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How long have you been doing to 5x5 squats adding 5 lbs a week? You only squat once a week?

I am impressed!
 
OILFIELDTRASH

OILFIELDTRASH

Lifer
May 13, 2009
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612
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No I pyramid to that weight. I wish it was a 5x5. Once I can comfortably get a 5 rep of 450lbs I'll drop the weight and start doing 3x5's I just want to get into that 400lb range fast as I can. I've been squatting for about 4-5 years just doing 3x5 315lbs but got serious about lifting some weight the last few months and I keep adding weight. You guys never answered what weight I'm gonna have to get to for the bar to bend.
 
S

SKC

Golden Member
Jan 8, 2001
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congrats. I've been working on form ever since getting feedback from h&f about squats, and hitting a personal best is always satisfying (especially after having to put away your ego and relearning).
 
OILFIELDTRASH

OILFIELDTRASH

Lifer
May 13, 2009
12,333
612
126
SKC said:
congrats. I've been working on form ever since getting feedback from h&f about squats, and hitting a personal best is always satisfying (especially after having to put away your ego and relearning).
Click to expand...

Thanks. Form is a must for me. Below parallel every rep or I don't count it. To me there is nothing cooler than a big weight squat done in perfect form.
 
B

BZeto

Platinum Member
Apr 28, 2002
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That's pretty damn awesome. I started SL (5x5) 3 months ago and I'm at 190 for my squats and they are getting really tough :( I weigh 175lbs.
 
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Koing

Koing

Elite Member <br> Super Moderator<br> Health and F
Oct 11, 2000
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Thats f0cking strong mate! How below parallel do you go?

I've done 170kg x 5reps x 5sets and 180kg x 4reps x 4sets when not Olifting and just squating. My 1RM is 201kg, all squats ATG.

For your BW your shifting weight but it depends on the depth, but your to parallel so thats not bad at all! A lot stronger then most. I'd say shoot for 2.5x bw is a realistic goal. 2.5x is a lot to shift!

The bar will bend with 145kg if your fast. Power is what will make the bar bend.

Koing
 
OILFIELDTRASH

OILFIELDTRASH

Lifer
May 13, 2009
12,333
612
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I go real low on my squats. A few guys that have seen me have said I am getting real low. I plan on having my wife record me on my iPhone so I can see if you guys think my form is good. 2.5x my body weight is 440lbs. I'm hoping to get more than that eventually. For now the goal is a 5 rep at 405lbs. I'll see if I can get some video this weekend.
 
Koing

Koing

Elite Member <br> Super Moderator<br> Health and F
Oct 11, 2000
16,843
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200kg @ your bw would be very good mate.

http://www.youtube.com/watch?v=-cocMMTB-tM

180kg for 5 would give you at least 200kg imo, if not a tiny bit more?
I can do 180 for 3's on an okay day and fatigued so I'd imagine 180 for 5 isn't out the question for me on a strong day and fresh imo. But only one way to find out! I'm also a fair amount heavier though...89-90kg :p

Koing
 
SociallyChallenged

SociallyChallenged

Elite
Mar 22, 2002
10,483
32
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OILFIELDTRASH said:
Bump. Added my squat vid. Lmk how my form is.

Thanks

http://www.youtube.com/watch?v=kNlCMyoPpb8

Just watched you Koing on your youtube vid. That's an insane amount of weight. Very impressive
Click to expand...


You've got some pretty big form issues there, my friend. You're not sitting back in the hole, you have significant weight on your toes, your slouch forward because you're not keeping your body upright (making the lift a good morning almost), you're not extending your hips all the way, and you aren't going low enough. You let the bar slide down from high rack to low rack... there's serious issues here. To be perfectly honest, this is not a legitimate set of squats. Rather than pointing out all the specifics of how to fix your form, I'd suggest you read the squat portion of Starting Strength. You have some fundamental form issues that need to be addressed at much lighter weights before you continue.
 
OILFIELDTRASH

OILFIELDTRASH

Lifer
May 13, 2009
12,333
612
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SociallyChallenged said:
You've got some pretty big form issues there, my friend. You're not sitting back in the hole, you have significant weight on your toes, your slouch forward because you're not keeping your body upright (making the lift a good morning almost), you're not extending your hips all the way, and you aren't going low enough. You let the bar slide down from high rack to low rack... there's serious issues here. To be perfectly honest, this is not a legitimate set of squats. Rather than pointing out all the specifics of how to fix your form, I'd suggest you read the squat portion of Starting Strength. You have some fundamental form issues that need to be addressed at much lighter weights before you continue.
Click to expand...
well thats why I'm here. For an analysis of my squats. So what weight should I be working with? To not call it a legit set of squats is a little much imo. My legs back etc are doing the work and if I'm not going low enough its by an inch. I'm gonna drop the weight to 315lbs next time and go for more reps. I always like dropping the weight down my back a little. Should I keep it on my traps more? I'm not very good with criticism but I want some legit 400lb lifts eventually.
 
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SociallyChallenged

SociallyChallenged

Elite
Mar 22, 2002
10,483
32
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OILFIELDTRASH said:
How is not a legitimate set of squats? Is someone else lifting it for me. I should of known you'd come in with your typical holier than thou attitude but I doubt you'd even attempt to walk backwards with 365lbs. No helpful advice except read someone else's book?
Click to expand...

You told me to honest. I was honest. It's not legitimate because it's not below parallel. I gave you constructive advice. That squat is not a good squat. Pointing out everything that you're doing wrong would be more difficult than telling you to start from scratch. I'm not attacking you as a person. I'm saying that you need to take some time to reevaluate and hone in your form. I've done it several times and I finally maintain form that doesn't injure me and is competition legal. Leave your pride at home. Lifting big weights with bad form will injure you now and injure you later. I pointed out what was wrong. You need to lighten the weight, maintain bar position, keep your torso upright, keep your weight on your heels (and maybe stretch your glutes to do so), maintain a lumbar arch for each rep, prevent the rounding of your upper back (you thought your form was ok when you had to re-rack the weight like a hunchback?), and drive both with your anterior and posterior chain (you're all posterior chain). Reading how to squat, you'll learn exactly what cues can help you with these.

To address your ad hominem: I've squatted 305x5 at 150lbs of body weight. Walking out with 365 is no problem.
 
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OILFIELDTRASH

OILFIELDTRASH

Lifer
May 13, 2009
12,333
612
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I edited the previous post because I got pissed and trolled cause I don't take criticism well. You are right form is bad. I'm gonna go down in weight and try again. What weight should I go to?
 
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Whisper

Diamond Member
Feb 25, 2000
5,394
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OILFIELDTRASH said:
I edited the previous post because I got pissed and trolled cause I don't take criticism well. You are right form is bad. I'm gonna go down in weight and try again. What weight should I go to?
Click to expand...

Whenever I got down in weight to address form issues, I go WAY down. Maybe run a few sets through at 135 so that you have some weight on the bar, but can focus almost entirely on form; this should allow you to pay attention to physiological cues that'll help you later on as you add more resistance.

You're definitely getting lower than most people I see at my gym, but it seems as though you've got at least a few inches to go until you're below parallel (I'm often guilty of doing the same thing myself). However, as SC pointed out, the two more-worrisome issues I see are the bar moving/back slouching (looks to be putting a LOT of stress on your lower back/spine), and the shifting of the weight forward onto your toes.

To address the latter issue, I will often curl my toes off the floor either during the lift, or in between the lowering and raising phases. I usually do a high bar squat, and I'm fairly upright because of that, so I really have to make a concerted effort to keep the weight on my heels rather than my toes.
 
calvinbiss

calvinbiss

Golden Member
Apr 5, 2001
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I second going way down in weight. I have a similar post and can relate. I went way down, fixed my form and now get more satisfaction from my proper squat at a lower weight than I did from the heavy weights.

Drop the weight to like 200 and film again.
 
MrMatt

MrMatt

Banned
Mar 3, 2009
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7
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WHOAH your back is almost parallel to the ground...I've never seen someone go that far over before.
 
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