- Take a deep deload, 25% off my 5RM at least. Certain muscles that haven't been used as much need to be developed once I get the form correct.
- Mobility training: a big part of the problem is lake of hip mobility.
- Fixing my proprioception (position sense)
- Assistance exercises needed to help develop the sense of balance and strength I need
The muscles that most commonly inhibit proper squat depth are: hams, gluts, adductors, and abductors. Due to decades of sitting in a chair and doing programming work most of my life, I'm pretty inflexible. Flexibility issues can take 4-6 weeks of active work to fix. I'm not liking the thought of that, but I don't think I can escape it. Stretches I found that I will incorporate daily are:
- The third world squat
- Lying Hamstring stretch
- Kneeling adductor magnus stretch
- Lying glute stretch
- Kneeling hip flexor stretch
- Of course foam rolling to complete everything.
It's the assistance exercises that I will need the most help with. I need to fix my proprioception so that I can feel when I am parallel. Part of the problem is I feel a stretch much sooner than I should. When I finally do go past that it's murder getting back up. Another problem is that as I get lower, I feel my balance going too far back off my heel. A lot of that is proper bar position relative to the foot, so I have to work all this out. What I'm thinking of is:
- box squats 2x5 5RM-50%
- TUBOW squats 3x5 5RM-25%
Essentially I would be going back to 5x5 on squats but with a much lighter load. I would start resuming progression once I get the body position I need. After that I believe I can handle 10lb progressions back up to my current 5RM doing just 3x5 squats.
Please shoot holes in this, make it better, etc. I really need a coach at my gym, but in absence of that I'm at your mercy.