Just hit a new squat PR at 130kg and wanted to get some feedback on my form. I’d appreciate any advice on technique, depth, bar path, bracing, balance, or anything else that stands out.
I’m trying to improve my squat overall and make it as strong and efficient as possible, so feel free to be honest. Also curious if I’m leaning too far forward or if there are any mobility issues you notice.
Just hit a new squat PR at 130kg and wanted to get some feedback on my form. I’d appreciate any advice on technique, depth, bar path, bracing, balance, or anything else that stands out.
I’m trying to improve my squat overall and make it as strong and efficient as possible, so feel free to be honest. Also curious if I’m leaning too far forward or if there are any mobility issues you notice.
M, 5'7, 80kg (176lbs)
Background: I used to go to the gym inconsistently for about 3 years on and off. At the beginning of this year, I decided to finally get serious and set a goal for myself to hit a 120kg bench press by the end of the year. This program seemed like the right choice to get things moving.
Progress:
Squat: 110kg to 130kg (+20kg)
Bench: 70kg (failed attempt) to 105kg (+35kg)
Deadlift: 140kg to 160kg (+20kg)
Total: 320kg to 395kg (+75kg)
My bench press absolutely skyrocketed on this program. I think a big part of that is because I already had some base muscle built up from those 3 years of messing around in the gym, and this program just taught my body how to actually use it efficiently. Going from failing 70kg to hitting a solid 105kg feels amazing and puts me in a really good spot for my end of year goal.
I ended up running the 16 week version over the course of 5 months. I actually stopped around the 3rd month and took a month off from the spreadsheet. During that month I was just training some bench and doing random stuff in the gym. After that, I jumped back on the program and finished it out.
For my daily workouts I kept things very simple. For warm ups, I would start with an empty bar and keep adding 20kg each time. My gym only has 10kg plates, so I would just add one to each side and consider that a warm up set until I got to the intended working weight in the sheet. Once I reached that target weight, I would just keep repeating it for the amount of sets the program called for. That was my exact routine for the whole block and it worked great for me.
Overall, I am very happy with the results. It was great to finally be consistent and see my numbers move up this much. I highly recommend the program to anyone looking for something straightforward that works.