21/01/2026
First time squatting in well over 12 months today at
and honestly, it felt good to be back under the bar.
With back squats as the current gym focus, I figured I’d test the waters and build up to a rough 1RM. No expectations, just solid data.
Plenty of lessons came out of today — how the body responds to heavy loading, where mobility is holding things back, and what needs immediate focus and attention over the next few months to make this squat smoother and stronger.
The Low-bar back squat check list I like to adhere to. ☑️🧾
• Bar sits below the traps, locked in by the upper back
• Big breath, brace hard, ribs down
• “ initiate with a slight hinge before descending into the squat keeping the chest up” keeping the bar over mid-foot and whole foot pressure
• Drive hips and chest up together out of the hole
• Knees track over toes pushing out hard at the knees while transitioning out of the hole.
It’s good to know the engine still runs — 4 wheels still move.
Now the goal is to make it move a whole lot better 📈
