Milestone map
Milestone map
3 milestones
Establish form and current squat max
1–2 weeks
Film a max-effort back squat to establish your starting point. Squat to competition depth (hip crease below knee) for a legitimate proof — parallel or higher does not count. Have a training partner check depth live and watch the video together.
Proof required
Submit: (1) side-view video of current max-effort squat at or below parallel; (2) current bodyweight; (3) one specific technique issue to fix (e.g. knee cave, forward lean, butt wink).
What gets checked
- Video clearly shows hip crease below top of knee — a low camera angle is needed to confirm depth
- Both bodyweight and loaded bar weight are stated so the multiplier can be calculated
- A specific technique flaw is named — not 'form looks good'
Common mistakes
- Squatting to parallel and claiming full depth — the difference matters and reviewers will spot it
- Testing max without a spotter and then failing with no safeties — set up safeties or use a rack with pins
Resources
Foundationstart here
Depthgo deeper
What a verifier looks for
- Check hip crease is visibly below knee in the video — not estimated
- Verify both bodyweight and barbell weight are stated
- Confirm a specific technique issue is identified — not generic praise
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Complete 8-week progression block
8 weeks (3× per week)
Follow a structured squat programme for 8 weeks (StrongLifts, GZCLP, or Starting Strength). Track every session — weight lifted, reps completed, and any form notes. Log a new training max every two weeks. Aim to add 2.5–5kg per week during the linear progression phase.
Proof required
Submit: (1) 8-week training log showing progressive overload in squat; (2) most recent training max video.
What gets checked
- Training log shows weekly entries with weights and rep counts — not just start and end weights
- Most recent video shows depth maintained as weight increased
- Progress is linear or near-linear — not plateaued across the full 8 weeks
Common mistakes
- Grinding through missed reps instead of resetting weight and rebuilding — chronic misses cause injury
- Sacrificing depth as weight increases — partial squats at heavier loads negate the achievement
Powstik Guide
An eight-week squat log with progressive overload.
Steps
- Check with a doctor first if you have a health condition.
- Squat two or three times a week.
- Add small weight increases.
- Film your latest training max.
Template
| Week | Date | Sets x reps | Weight | |------|------|-------------|--------| Training max video:
What gets sent back
- Missing sessions.
- No GPS or device data.
- Log filled in later.
Resources
Foundationstart here
Depthgo deeper
What a verifier looks for
- Check training log shows 8 weeks of consistent entries
- Verify video of most recent max shows maintained depth
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Squat 1.5× bodyweight to depth
Max attempt day
Perform a single-rep max back squat at 1.5× your bodyweight to competition depth. Record from the side with the full range of motion visible. Bodyweight measurement must be from the same day as the lift.
Proof required
Submit: (1) side-view video of 1.5× BW squat showing full depth (hip crease below knee); (2) same-day bodyweight measurement; (3) barbell weight confirming ≥1.5× BW.
What gets checked
- Hip crease is visibly below knee at the bottom position — not estimated or stated
- Barbell weight + plates are stated or plates are visible and countable
- Bodyweight and barbell weight together yield a ratio ≥1.5 — arithmetic shown
Common mistakes
- Recording a high parallel squat and claiming depth — reviewers will check
- Using a bodyweight from weeks ago when the ratio might not hold at current weight
Powstik Guide
A side-view video of a 1.5× bodyweight squat to depth.
Steps
- Use a spotter or safety bars.
- Weigh in the same day.
- Film from the side, unedited.
- Show full depth: hip crease below knee.
Template
Bodyweight: Bar weight: Ratio (1.5×): Video link: Weigh-in evidence:
What gets sent back
- Above-parallel depth.
- Edited video.
- No same-day weigh-in.
Resources
Foundationstart here
Depthgo deeper
What a verifier looks for
- Confirm hip crease below knee from the video — this is the critical check
- Verify same-day bodyweight and barbell weight are both shown
- Calculate ratio to confirm ≥1.5 independently
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