Squat 5x5 at body weight

by rbczheng

Exercise & Fitness In Progress

Exercise & Fitness Journey Overview

Follow this step-by-step exercise & fitness journey to see real progress updates, challenges overcome, and practical experience.

Progress Updates (10 total)

Update #1: Squat 5x5 at body weight

I'll add 2.5-7.5lbs every week until the weight reaches 135lbs (goal complete), which should take ~8-16 weeks. Oct 24th: 85lbs for 5x5 on 90 second cycles. I want to fix the neck extension on the way up, get greater depth (1-2 inches) with no obvious pelvic tilt, and keep my chest up more by pulling the scaps together.

Update #2: 95lbs

10lbs from last week. Moving extremely slowly this week, and need a neck brace for my hyperextending neck lol

Update #3: Better Bracing

Need to suck in and push out, vs just sucking in and doing a stomach vacuum. Shortened the video

Update #4: 100lbs

better bracing, and wore flatter shoes to correct lifted ankles. Something weird is going on with my elbows. Felt like passing out every time I squatted lol. Either I need to eat beforehand or do more cardio during the week.

Update #5: 105lbs

felt surprisingly non dizzy after a month of inconsistent work outs. Did 4x8 on leg press machine before squats, and helped with mobility and adapted the quads. the video was taken on a different date because I couldnt figure out where to prop my phone up for horizontal videos today

Update #6: Box squat bc my knee is weird

There's a pretty big disparity between left and right quad strength, and I think I was squatting too deep without enough strength before, which cause my left knee problem. Adding a box to limit range of motion and so far no knee pain

Update #7: 95lbs no knee pain

where are my elbows going in this video lol no knee pain due to wearing better shoes on a daily basis and more single leg strength workouts

Update #8: 100lbs again no knee pain

Not wearing shoes during squats seems like a good idea until my hands stop gripping and start dropping plates, but it made squatting a lot easier

Update #9: 110 lbs :)

Finally im 20 lbs away from body weight. But why is my left leg standing up first compared to right

Update #10: Front squat and mobility

Working on core stability and ankle mobility. Trying to switch to Zercher next week