I will not reach 200kg by christmas, but I think 180kg raw front squat is within my reach! i have done 250kg in ipf powerlifting competition, but i think i had about 20kg more in me when i got injuried.
here is the 250kg squat:
I have not done back squats for a while, because i was injuried doing backsquats, and want to ease into things slowly. I have done some box-squatting, but not very heavy. I tend to lose my arch in the bottom of the squat and then sheering forces are working on my lower back, and that is not very good. So there are some things I have to work on.
The carryover from bigger frontsquats to bigger backsquat and bigger deadlifts are for me very obvious. At the nationals this year, I increased my backsquat and my deadlift, with 10kg and 12.5kg, i had only done frontsquats in the period leading up to the nationals. Frontsquats are now my number 1 leg exercise.
The strength that you had when you got injuried I think will come more easily back than if you never had had this strength. It is easier to reach old levels, than to go into new territory.
I have access to a reverse hyper app occasionally, but that gym is too far away. But thanks for the tip - it is an excellent exercise!
Regarding the form, when lifting near maximal weights, form always suffer a bit. The workout i videotaped was a very hard workout with very heavy weights for me at the time.
Here is frontsquats done with 120kg - not a heavy weight - but I think the form is pretty good. The heavier the weight gets, naturally the more the form suffers.
I always try myt best, and if you have any suggestions to improve my form i more than welcome it!
Thank you for all the good comments and ecouragement, very motivating.
If there is one thing i would have done differently it would be to still exercise my legs, even with a lower back injury.
Like this with hip belt squats: