[Poker]

(03-30-2019 03:20 PM)Poker Wrote:  

I need some advice from you guys.

For years I was training at a subpar gym that didn't have a squat rack, only a few smith machines. The reason I went there was due to the cheap price, but more importantly, it was very close to where I live.
I just used the smith machine and leg press for years.
Anyway, this gym closed down for good, so I have been forced to attend a new one, which fortunately is very good and has a squat rack.
Now, the result of not having access to a squat rack for years is that my main lifts are heavily out of balance. Here are my one max rep stats:
Overhead press: 65kg/143lb
Bench: 100kg/220lb
Deadlift: 150kg/330lb
Squat: 80kg/176lb

I currently squat twice a week (5x5 & 3x5) and have seen some steady improvement. In my opinion, the solution is just to spend time under the bar, be patient and make up for lost time. But I thought it would be wise to see if there is anything else I can do to speed up the process. Thoughts?

I hit a 100kg squat yesterday which is a big step forward for me.