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digger,digger wrote:FINAL 5 REPS SQUAT 230LBS 5X5
Please disregard huge gut.
http://www.youtube.com/watch?v=Rr2P4LWKn2A" onclick="window.open(this.href);return false;
Your form looks good. You push back with you butt and keep your shin perpendicular to the floor.
My criticism is that you allow the bar to drop too quickly at the beginning of the squat. Doing so, increases the force coming out of the hole in the squat.
In other words, the bar weight is magnified beyond 230 lbs.
Slight Bounce Out Of The Hole
What you want to do is ride the brakes on the way down in the squat. Once you are a couple of inches from your turn around position (stopping the downward movment and coming back up), you want to drop a little faster.
This elicts the stretch reflex (a rubber band effect) that allows you to sling shot up with more power.
Your Rebound Out Of The Hole
In your first two reps, you get have some nice rebound power out of the hole. After that your power drops off.
Some of that drop off in power is going to naturally occur with the more reps you do.
However, you can maintain more rebound power by decreasing the force in the bottom position of your squat.
Again, decreasing the amount of force you have to deal with in the hole comes down to riding the brakes in the first 3/4 of your squat.
You a natural born squatter. You technique is good. You get a nice rebound out of the hole. You just need to slow the initial descent down.