Even though I had been lifting for over 20 years, I was not pushing myself to progress nor was I doing squats with good form. A year ago, I did a Rippetoe 5x5 variation (StrongLifts 5x5) that had you lift 3 days per week starting with empty bar and adding weight each workout

First day (M) I did 5 sets of 5 with an empty 45lb bar and progressed from there with 5-10lb increments depending upon whether it was squat, deadlift, bench press or row. I frequently consulted the StrongLifts eBook and later obtained a copy of Rippetoe's Starting Strength so that I could focus on form while weight was low. YouTube can help a lot but you need to make sure that who you are watching someone doing it correctly.

It was difficult at first to be lifting such "puny" weights but in retrospect, it was extremely beneficial. I used to have lower back pain but between using foam rolling, mobility exercises, and good form while lifting, I have not had any lifting related injuries. I now do ATG ("ass-to-grass" or very deep) squats at a little over 1.5 times my bodyweight.

Ironically, I ended up with lower back pain a few days ago from sitting in at a computer with a stiff chair for several hours.

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