Okay well I worked out today. Squats were good, but as evident in the video I'm keeping my head pointed too far down. I'm still pretty happy with how they are progressing though.
Bench was next and my first set was good, and then I didn't take enough rest and failed on the fifth rep of the second set. I attempted 4 reps on the last set and I was about 50/50 to make the fifth rep, who knows, but this is finally progressing for me.
Dreaded deadlifts were next. I warmed up with 2x5x115 then 1x3x175 then 1x2x250 which again felt like a ton. My work set was supposed to be 295 I got it halfway up and couldn't move it anymore. Then I decided to drop to 265 I grinded out two reps and that's all I had. I don't know what to do about these and have now failed three times.
Sleep has been way messed up. Slept from noon to ten pm on wednesday, was up till 7pm last night. Then I woke up at 2am this morning and started my workout around 5am. My food also hasn't been perfect, eating a lot of calories but not really a lot of protein. I went shopping after working out and bought a lot of good healthy, whole foods, so I can really focus on eating a lot of protein and good calories.
I think the thing that is so weird about the deadlifts is that I feel so much stronger overall. I feel like my squats are the best they've ever been, and my pressing movements are improving every workout.
I know I sound like a broken record, but I had another terrible workout. Actually this is the worst workout I've ever had. Little guy got his shots today and it was awful. I stayed home from work to make sure he was okay. Well I normally start work at 9 pm, I fell asleep at 9 and had that watching my son not really sleeping sleep. I woke up at around 2, so I don't totally screw myself for work tomorrow.
I really have lost a lot of motivation to do weight training. I still love it, just when I'm sleep deprived the last thing I want to think about is squats and overhead presses.
I failed on my third rep of squats today, not fun. I said f it and went to OHP. Warm ups felt okay and I started my third attempt at 120, grinded out the first set and felt like there was a bowling ball in my stomach. The only time I've ever felt like this is when I did assisted chin ups using my iron gym, months ago. I took some rest and tried again, got four reps and felt the same pain. I said screw it and left. I'm never going to get to barbell rows ever.
I know I said I'd try to get my food better. I'm about 30% better on that front. Really need to focus on food and getting rest. SIGH.
on days like this, you can always go lighter if you want to get more work in. you just hit a squat pr the other day.. if it makes you feel better, I set a squat pr then had poor squat sessions the next 3ish sessions even while getting proper sleep and more than enough calories
Well today was better. I failed on squats but I'm pretty sure it's because I didn't rest enough between sets, but who knows. Bench was solid and I set a pr. I finally gave up and reset deadlifts down to 265, which felt like I was moving the world. Oh well forward progress!!!
I think you can still make your setup quite a bit better on the bench. Work yourself much further down so you can get a solid arch going. You can see your torso being kinda loose by how much it moves. Looks like you got some decent leg drive now so that's good. It's a decent bench, but it can be improved imo.
Deadlift is a bit worse. You hurry the setup a lot. Use more time to really get your lumbar properly extended before lifting the weight. You also tend to jerk it off the floor. And bend your knees later on the descent so the bar doesn't bump into them.
You are up on your toes when benching. Is this on purpose? Why don't you put your feet flat on the ground and get the kinetic chain starting from there on up through your legs and then through your stiff torso to the bar.
Also, your squats are not deep at all. It is hard to tell from that angle, but you should probably widen your stance and point your toes out a bit more and focus on shoving your knees out and spreading the floor. This will help involve your hamstrings more and it won't only be a quad exercise, helping you to lift more in the future and get more benefits from your squats.
Your back is also rounding on your deadlifts. You should take some weight off and focus on keeping your chest proud. Also, you just step up to the bar and pick it up, without really getting ready physically or mentally. Don't you need to make sure everything is in alignment before you start lifting massive weights and pump yourself up a little?
IMO you should concentrate on getting your form better for a lot of these exercises and not worry about setting a PR everyday. That will come.
Anyhow, I am doing the same type of program right now, and you are helping inspire me, so thanks and GL.
I finally got a chance to really watch the videos. Both lifts need a ton of work. My bench is all over the place. And my deadlift is really scary looking especially on the eat down. I'll really work on these. But thanks for the feedback
youtube 'so you think you can bench' by dave tate. Up on the toes is std, and it really works. You should be pushing your heels towards the ground as much as possible though.
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