Finally reached a 300lb squat! (Female, 125lb bodyweight)

Finally reached a 300lb squat! (Female, 125lb bodyweight)My deadlift has always been my strong point, and I have posted here before about my deadlift (405lb pull found HERE), but I am finally getting my squat to catch up and am super excited! Now I just need to get my bench up more, and I will total 900lbs... VIDEO of 300lb Squat I misgrooved slightly (center of gravity was too far back) but it came up fine once i pushed myself back forward. As you can see I go full Beaker when I lift and I use my extra chins for added strength. I am 21 years old and 5'5. I currently am doing an upper/lower split. My routine has been all over the place the past few weeks, but when it is going as it is meant to it goes like this: ROUTINE Day 1: Deadlifts + legs 3 x 5 heavy sumo deadlifts (currently doing conventional to rehab my hip, will switch back to sumo in a few weeks) 2 x 3 paused sumo deadlifts at same weight 3 x 10-12 weighted hip thrust normal and paused medium weight squats to practice movement if there is time Day 2: REST Day 3: Chest + Triceps + shoulders Warm up to working weight with barbell bench press 3 x 5 slingshot bench using bands 3 x 5 close grip bench 3 x 5-10 weighted dips 5 x 5 Overhead press or Z-press Either 3 x 5 weighted pull ups or dumbbell row Day 4: Squats + legs Mix of medium-heavy squats, varied rep ranges 3 x 2-5 paused beltless squats 3 x 10 barbell good mornings 3 x 10-15 dumbbell goblet squats or 3 x 10 weighted front lunges Day 5: Chest + Triceps + shoulders (Same as Day 3) Warm up to working weight with barbell bench press 3 x 5 slingshot bench using bands 3 x 5 close grip bench 3 x 5-10 weighted dips 5 x 5 Overhead press or Z-press Either 3 x 5 weighted pull ups or dumbbell row REPEAT I dont follow any special diet. I just try and get at least 100g protein in a day. I am currently maintaining weight. I am not counting calories at the moment. I eat A LOT of dairy and whole milk. My next competition will be as part of Team USA at St. Croix in the US Virgin Islands in August. submitted by /u/Tovero [link] [comments]

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