To show my squat depth and bench technique, these are two videos. The one with me squatting goes like this.
I had never tried 500 without doing a box squat, so it was my first attempt at a real, full depth squat with 500, so I only did a single.
Rocky wanted me to have some kind of support, so he put me in his old RDC suit. The suit is about 12 years old, and was sized for Rocky (who is 6’3" and 275) so it offered me no support. I was able to put it on with no trouble at all, and it felt like a singlet.
I noticed after the squat that I was able to squat down ATG (literally sitting on my ankles) with no weigh on my back and the suit never supported me. So the following week he had me try 500 again, but with no suit, and I nailed it. Then this most recent workout I was again raw, but after doing one easy rep, he said “do another” so I did, and after that he said “give me a third”, so I did, and then the set was done, having done 500x3 all raw.
The depth in the video is the depth I always hit with heavy weight. Anything 405 or less, though, I go ATG Olympic style.
This next video is me workout out at home. I know that the weights don’t look like they add up right. I know, I get a lot of shit about it from every single YouTube expert out there. The fact is, I have about 4 different brands of plates, and they are all different. For example, a few of the plates that look like 35’s are actually Gold’s Gym Brand 45’s that I bought at Walmart.
Also, All I took all my plates to a powerlifting gym to have them weighed.
The first 45’s (gray) weigh 50, the second 45’s (big black) weigh 47.5 and 45.5, the third 45’s (look like 35’s) weigh 46, all of my 35’s weigh 36 to 36.5, my 25’s weigh 25 and 27, all my 10’s weigh 10.5 etc.
I prefer this though. Because with my crappy home set up, using a nearly gripless, warped bar, and using uneven weights (one side almost always weighs more than the other) I notice that what is hard to do at home is very easy to do in an actual gym, with good bars, good plates, good equipment, etc.