<human>: Could you distill the essence of the text into 1-3 sentences?

Hi guys. So this happened just a few minutes ago. If you are part of the /r/fitness community, you know by heart that there are three major movements that can help you progress namely deadlift, bench press and squat. Out of the three, squat is the far most effective compound movement for them gains. Being a fitness newbie, I still have a long way to go on squats because of my shit poor ankle flexibility. What do I do to improve on this? Do the asian or third world squat as much I can everyday.

This leads to tonight's event where I was outside my yard busting my ass. My labrador Zel is a very 'playful' creature who adores anyone to no end. He just loves to play when you give him enough attention. I did my first set of 5 body weight squats and he positions himself in front of me rolling over the floor; signaling me to rub his belly. I happily obliged. After my second set, I think he was on to my practice because he was looking at me intently while still being adorable. My back aligned, knees locked out and slowly controlling my descent while trying to hit parallel and going back up.  By the time I was finishing my supposedly not last set, that son of a bitch lunged his head on my face; landing a solid headbutt on my chin. I was paralyzed by pain and when I inspected my face, my pimple popped smearing blood on my chin.

So yeah, we still have a long way to go with regards to training. For both of us.
<bot>: Squatting in front of my labrador will lead me to having blunt force headbutt exerted unto my chin ultimately inflicting pain and popping a pimple. We both need more training.