Another possible tool to try would be Front Squats. These will help greatly with sitting back on your heels and strengthen the core muscles. Start light and get the form down first.
You have good depth as well as good bar placement on the lower portion of your shoulders. When you start your descent your torso is moving forward (flexion of the spine). This can be due to several factors, but from what I could observe from the first video is that your erector spinae seem weak. So you have an imbalance that causes you to tilt forward. Long story short, your glutes and quads can handle the weight; but your lower back can't, thus causing you to lean. As others have posted, try to work on your lower back by doing deadlifts, good mornings, hyperextensions (weighted). See if that helps
I am still watching vid's from the responders... I did try to employ some of the techniques I saw on youtube etc. I took another video of myself today with 305. I did get the Chuck taylors as suggested today and I am glad I did. I think I may be GM the weight up a bit on the way back up... I think it may be better than before though.
p.s. will be working GM into routine. Haven't done "direct" back work for awhile (other than rows etc...upper back and lats)
Lower the pegs at the start and I'm still not seeing much effort into the actual set-up of the squat.
Also, not sure how far apart these videos were taken, but don't squat that heavy 2x/week if you'd like to make a lot of progress.
If you're going to squat that frequently, vary up the rep ranges and don't always go to 90-100% 1RM on each session. What are you doing currently (or in the future) for assistance exercises?
Basically an A/B routine.
Squats 3 sets of 5
Bench Press 3 sets of 5
BB bent over row 3 sets of 5
Pushups 1 set maximum reps
Squats 3 sets of 5
Mil Press 3 sets of 5
Pullups 1 set over 1 hand chins/under
Deadlift 1 set of 5
1 set situps max reps
That is it, and it doesnt sound like much but it pretty much taxes the crap outa me with the poundage.
I am planning on implementing some work for lower back with some GM's per the advice received.
P.S. All this was 5 sets of 5 when lower weight but as I failed and went to heavier weight I went to 3x5
That is a recipe for some muscular imbalances. A lot of work for the front, but not too much for the back. Instead of doing it 3x/week, you should dedicate the 3rd session of each week to assistance exercises and balancing out the amount of push and pull work.
It's worth noting too though that everything depends on your goals. Squatting huge will make you grow (obviously), but if you're using squats for more bodybuilding-oriented purposes you want to decrease the role of leveraging with all those huge, strong muscles in the posterior chain (especially your hamstrings) by using a narrow stance (which is what you have now). If you're going for overall strength or having a higher squat # with good form, then I'd widen your stance.
But in general, I think you should absolutely follow the advice given to you by Rodja. Totally spot on:
Stronglifts takes out most isolation items, so I haven't done tricep or bicep specific exercises in some time.
If I were to keep the routine for 2 days per week, what would you recommend for work on the "assistance and back day"? I appreciate the input!
Sorry, I should have said posterior. Shrugs, glute-ham raises, hyperextensions, stiff-legged deads, facepulls, seated DB cleans, etc.
Also, despite the template, do a set of pull/chin-ups in between every set of upper-body presses.
How would these do (or some combo of below)? I have equip to do these.
BTW: I know this is on squats, but it is interesting how you ask one question and learn something key to that issue as well as others when you weren't even looking in that direction (so thanks!)
Standing BB clean. x 2
Good Mornings from bench x 3 sets
Barbell hip thrusters x 3
BB shoulder shrug x 3
Rack Chins x 2
Here's what is awesome about TYIs and seated DB cleans: you only need a 10-15lb DB on them. These really help the rotator cuffs and with internal rotation of the shoulders and do not need to be heavy at all.
Looks like your leaning a little too far forward as you hit the bottom of the squat. Could be the angle of your camera, but have you tried looking up a little higher?(Instead of looking straight ahead) Also looks like you hold the bar lower on your traps than a majority of the lifters I know. Go lighter and play with the position of the bar maybe half an inch up.
Good luck on your progress.
You need to put way more effort into your set up. Im usually in a lot of pain bc of how tight i get under the bar. The worse it feels the better your set up. Also you need to arch ur upper back a lot harder, push your chest out, and push your neck into the bar as you come up to help your leaning.
I like your gloves whered u get em? Steal em off one of the village people? Lol sorry but I had to.
you can lead a man to knowledge, but you cant make him think.