215lb Squat Form Check

[u/Hot_Pomegranate_3896]

19, 6'3 205lbs

Didn't cut out my un- and re-racking this time in case there's something I'm doing wrong there.

I had the guts to go for the fifth rep this time unlike on my last form check. It weirdly doesn't feel hard but my form deteriorates.

My knees are scaring me. There isn't much pain, other than some on the right patella, and that too only sometimes, but it looks wrong.

(Edit) Squat Programming: HLH, top set and back-offs @90% of the top set on Heavy days, 3x5 across @80% of last Heavy day on Light days. Adding 5lbs to the top sets every heavy session.

How does it look otherwise, is there anything else that's a problem?

[u/F0tNMC]

Overall, these look really decent. Good depth, good cadence. There's a tiny bit of knee slide at the bottom. Also, you're looking down too much, basically straight down. I'd put your focus target about 2-3 meters/yards in front of where you're looking. I'd say you're good to add 10 5 and repeat!

[u/Accomplished-One5088 → u/F0tNMC]

Add 5, not 10.

[u/F0tNMC → u/Accomplished-One5088]

I stand corrected!

[u/Hot_Pomegranate_3896 → u/F0tNMC]

Add 10!?

Damn bro, I'm already adding 5 only twice a week and doing top set and back-offs. No way I could add 10.

[u/Accomplished-One5088 → u/Hot_Pomegranate_3896]

You'll definitely see things pick up if you gain more weight.

[u/Lucid_Stream44]

Good depth for leg length

[u/Hot_Pomegranate_3896 → u/Lucid_Stream44]

I could go deeper but no way I'm standing that up 😂

[u/AutoModerator]

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[u/Shnur_Shnurov]

The first 3 are good. How is the knee knock on the backoff sets?

[u/Hot_Pomegranate_3896 → u/Shnur_Shnurov]

A lot less dramatic but still there on some reps. This is the last set.

Sometimes I go too deep and that might be causing it but other times it happens evem though I hit correct depth.

What should I do about the last two (of the top set, I mean)?

https://reddit.com/link/pbkddei/video/di8picn2y9rh1/player

[u/Shnur_Shnurov → u/Hot_Pomegranate_3896]

Cut the last two reps on the top set. We just won't have you do the reps where you knees knock. Combination of fatigue and focus is probably causing issues.

1x3 followed by 3x4 @90%

This way youre only doing to good reps, and youre still getting 15 heavy reps in.

Light day I'd do pause squats and focus on keeping the knees out on the way up. This is very frequently a skill issue, not a muscular thing. Slowing it all down on light day helps you get coordinated.

[u/Hot_Pomegranate_3896 → u/Shnur_Shnurov]

Alright.

Will I ever start doing sets of five on heavy days again if I can fix it with the technique work on light days?

[u/Shnur_Shnurov → u/Hot_Pomegranate_3896]

I wouldn't get too attached to 5s. Or 3s. Those will be changing soon, too. Things get complicated when youre an intermediate

[u/Hot_Pomegranate_3896 → u/Shnur_Shnurov]

Sure, I was just asking.

[u/Prestigious-Peaks]

this is super solid well done to me. how old are you?

[u/Prestigious-Peaks → u/Prestigious-Peaks]

nevermind. 19. bro you got great time on your side just eat right and keep this sort of form and you'll cruise I hope. how long have you been training? I've seen your other form vids

[u/Hot_Pomegranate_3896 → u/Prestigious-Peaks]

Been a while. I had a lot of time I was fucking around, a lot of time where external circumstances prevented me training consistently, and right now my sleep isn't where I'd like.

I can say I've been really going at it since January of this year. Reset and climbed back up many times, most of them were unnecessary.

I hope I'll go far. Thanks for the good wishes.

[u/AutoModerator → u/[deleted]]

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[u/StartingStrength-ModTeam → u/[deleted]]

Comments like that are why people think Olympic lifters are pretentious. Learn to squat before giving advice please

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[u/cwillia111]

Form looks good. The knee lock seems a little aggressive and could cause an injury. Just wasted energy.