Now that I've gotten the hang of most of the other really important compound lifts, I'd like to master the art of heavy duty squatting. I'm seeking advice on the best way to aproach this as a fat and tall beginner. If possible, I'd like for you to suggest a specific routine based on my current status, routine, and goals.
I weigh about 290 pounds and I'm a classic example of an endomorph. At the gym they said my body fat ratio was 27% but it was just a three spot test and person who gave it was not very experienced. I feel like it's probably over 30%, but it's kind of hard to tell since I've lost 160 pounds over the last year and have a ton of loose skin hanging about. I'm about 6 foot 2 inches tall and I'm in pretty good health for my size. My resting heart rate is about 55 and I have normal blood pressure and metabolic stats. I'm 23 years old.
Currently I can only do about 6 bodyweight squats to parrallel or about 3 with an olympic bar. My sticking point is at the bottom of the movement when my knees are the most vulnerable and my weak glutes come into play. I sit at a desk all day at work (and at home for the most part) so my ass doesn't get much blood pumped to it. This is part of the reason why I want to master squats.
My first instinct to practice them all the time at home and work, since afterall, I don't have to be in the gym to do bodyweight squats. I also feel pretty stupid using the squat rack at the gym to bust out sloppy assed squats with an olympic bar.
But then again I don't want to overtrain the muscles. That would be counter productive if I'm not mistaken. What's the best way for me to train the basic movement and gradually build my way up to respectable weights? Would it be ok to do them throughout the day, ever day? For example, when I go to the bathroom at work I could practice a set of squats in the front of the mirror. When I'm home reading T-Nation I could take a break and do a few squats. This would be on top of my normal workouts for the week, which involve two upper body days, two lower body days, and swimming for cardio in between. On my leg days I go pretty hard on the leg presses, leg extensions, leg curls, and straight legged deadlifts. However, I can still manage to do a few body weight squats in the evening.
I'd really appreciate some help figuring out the best way to handle this. Thanks!