Hip Pain during Squats, Wrist Pain during Bench Help

[mkonuk]

Hey guys. I've been doing stronglifts 5x5 for about a month now. I'm 135 lbs, 5'5", and am currently squatting 145 lbs and benching 135 lbs. These weights are starting to feel pretty heavy for me and I feel like I may stall in the coming weeks. I am not injured as the title of this topic may lead you to believe. Rather I had a couple questions on the squat and bench that I think if I don't fix I may become injured in the future.

Basically when I squatted last Friday, during my 4th set I experienced a somewhat sharp pain in my right hamstring. I then stopped squatting for the day. I talked to one of the guys at the gym and he noticed that I wasn't squatting from my heels but rather from my toes--this may be because I am not very flexible. Now I will definitely remember to squat from the heel instead. Do you think the hamstring pain could be associated with squatting from the toes instead of the heel? (I've had similar pain in my lower back from squatting, though no where near as sharp.) If so this is great because then I can keep squatting and hopefully not get injured as long as I start lifting from my heels. Now my second issue is I have bad (thigh) mobility. In general I have pretty bad posture and am working on correcting it. I am going to start doing mobility exercises to improve my flexibility. I am already doing the squat stretch Medhi recommends before squats. I am squatting below parallel and want to make sure my form is good. My question is should I keep increasing the weight or should I decrease the weight by maybe 10 or 20 lbs and work my way back up as I work on improving my mobility and overall just getting my squat form right? This is something I should have obviously done from the very start (I thought then my form was alright). I feel adding more weight will only make it harder now for me to get my form right. At the same time I understand these mobility exercises don't work overnight. I want to do them on my rest days. Maybe they would be helpful before a workout, I'm not sure.

Also, when I bench I tend to get wrist pain. I read Mehdi's post about this and am now keeping the bar in my palms rather than close to my fingers. This has helped a lot, though I feel I have lost some strength since I was probably putting a lot of strain on my wrists before and relying on my wrists to push the bar up during sets. Now that my form is better, I still experience a small bit of wrist pain just because I think I'm benching too much. Should I go down maybe 5 or 10 lbs and then work my way back up with proper form this time? I was also getting wrist pain on the OHP, which has largely been eliminated by holding the bar close to my palm instead of fingers.

This post may seem confusing, but basically the point is I realized last week my form on squat and bench could use some work and am going through the process of correcting it so that I don't get injured later on as the weights get heavier and heavier. Of course correct form doesn't happen overnight and may take me a few workouts to get used to. Should I reduce the weight temporarily and work my way back up or just plow through anyway? Thanks.