Strength / Weight Training

Re squats, just focus on good technique rather than adding weight, get the technique nailed and then it will fall into place. Take a 10 off each side, and focus on getting parallel. When you have that in place, build up from there. The Stronglifts approach of adding weight, and doing 5 x 5 would be worth following.

Also I'd sack off having the bench behind you, just make sure you have the pins at the side of the rack if you are worried. Smith machine might help with confidence but I hate the unnatural movement.