Workout A 5/04/19
Squats 5x5 @ 25KG
Bench Press 5x5 @ 22.5KG
Barbell Row 5x5 @ 32.5KG
Squat form from the sides
https://photos.app.goo.gl/7zTPyQr4GH1dQrsc8 , moved my feet a little bit wider, but not 100% comfortable without shoes off just yet.
Barbell Row form feels awful
Right - I think we have it. As you may be able to tell, your squats are all at different depths which suggests that you're not actually using your glutes. So what do you do about that?
1) Take your shoes off...
2) Put a fractional (1.25/2.5kg) plate under the balls of your feet
3) Stick a box or stack of plates behind your legs that is the height of halfway between your ankle and knee (this is about as deep as you seem to be able to go without things breaking down)
4) Squat as *normal* onto the box/stack... the other alternative we could use is to do the squats in reverse: start at the bottom of the squat (in the hole) and push up...
The shoes are - I think - currently hiding your ankles rolling inwards and the weight pushing onto your toes; we can hopefully teach you the *right* movement by putting a plate under your toes to keep you off them.
The stack of plates will tell you where to squat to: I'm not saying "collapse like wet cement onto it" but you should get low enough to touch it very lightly - it's just there as a marker point.
The next phase (reverse squats are always hilarious because they show us how weak we actually are!) is to put a resistance band around your knees to prevent them collapsing in, but we'll get to that once you've tried the above.
Enjoy!
And what is wrong with your barbell row form? What is causing you grief?