On my old programme (my own programme based off Wendler’s
5-3-1) had me squatting once a week and even though I’ve been squatting in
various forms ever since my leg break, I have never felt comfortable and have
always had weak squats.
I can look at other people’s form and tell them what’s wrong
with it, but I can’t look at myself in the mirror while squatting and tell
myself what’s wrong…so a couple of months ago I got my fiancée to video tape my
squats. It was fucking painful. But I found:
-
the bar path wasn’t straight up and down
-
the bar was too high on my back when I was attempting
low bar squats
-
I was leaning forward
-
My upper back wasn’t tight
-
I wasn’t achieving minimum depth
It was truly awful, but at least it was a starting point to
grow from.
My new programme has me squatting twice a week and that
extra frequency was really what I needed to nail the movement. Want to get better at something? Do it more!
The strategy I took was to concentrate on one “fix” every
week. The first week I really wanted to
focus on getting the bar sitting in the right position on my back. This led nicely into my second focus of upper
back tightness. I felt these two things
had a knock on effect and would improve the other faults I found.
SPOILER ALERT
It worked.
I went from a 1 rep max of 50kg to a 1 rep max of 75kg in 5
weeks and I am so happy! Considering my
goal for the meet is 90kg I feel a lot more confident about achieving that
number now!
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