hey man, nice squats, 225 for 5 is awesome and you look about 160-180… I’d say you have a ton of potential in the squat. Overall, your execution was wonderful, you’re going very deep, as you should and you’re keeping you’re chin up.
to get into your erros could be a little discouraging, but let me say it again, you’re doing great.
First, your overall posture is pretty rough, I won’t get into details, but immediately start static stretching your shoulders, hips and calves. Also, do some upper back work, hamstring work and abs. This will help pevent your pelvis from rounding so much as you go past parallel, which is one of the reasons why you’re falling forward the way you are.
Your descent needs to be more controlled and much tighter. It looks like you’re just falling down, think about taking twice as long to descend and really feel your hamstrings stretch as you go down, when they can’t stretch anymore, go back up.
Your arms are pointed back, pull your shoulder blades together very tight and pull your arms down and a little bit forward, think big chest.
My last piece of advice isn’t what you want to hear, but ditch back squats for 6 weeks and front squat 3x’s a week for triples. If you’re serious about this 6 weeks isn’t a huge deal and it will do a lot to help correct your back squat as well as teach you to stay more upright.
Best of luck and feel free to send me a PM if you have any other questions.[/quote]
Thanks for so much feedback and information in one post here mate.
Regarding the posture, this is something I am currently trying to work on. Working as a chef I spend a lot of time working on benches that are lower than ideal for my height (6’4). So remedying that area is key at the moment. Recently have been going to the physio because my upper back became so tight it was restricting movement of my left scapula causing a lot of pain.
I started front squatting after my back squats last week, guess Ill have a go at swapping all together!
Keep at the front squat man, they’ll help you a ton, and when you go back to back squats you’ll blast past where you were.
The big thing with a shoulders rolled forward posture in my personal experience is a ton of upper back work, and plenty of static stretching for the shoulders, pecs and lats, do not stretch your upper back or get it massaged, that just makes it worse, you want those muscles to be tight to pull your shoulders back.
Let me know if you need any more help with it.