its alright to drop the weight when you're locked with deadlift, all olympics player do that; however, only when it's about your 1RM for example 70-90% of yours. As "beginner", its better to have a controlled negative for better muscle development because you do feel it when you're having a controlled negative isnt it?

meanwhile, when you're saying you can feel your lower back having pain, try to lower the weight and see if the problem still exists. If it still does, it could be your form or potentially back injury from the past. Else, if its happened only when you're approaching "heavier" weight, it also could be your form, posture, bone structure, or other factors.

Do you have any back injury before? And try to look at mirror and check your standing straight up posture and see if you body posture is all straight. I once read a similar case in other forum that turns out the OP was having bone structure problem due to back injury from the past. He has to wear an adjusted shoe or stand on an elevated pad in order to do squats and deadlifts.

Oh ya, saw your benchpress and bent over row video, seems like you cheated a bit har its alright, who doesnt cheat abit, abit abit can lar

benchpress, please let your feet stay intact with the floor instead of tip toe-ing, its okay to bent your back for abit, get more stabilize movement because i can see you're shaking during your benchpress which looks really dangerous to me. Once thats checked, i can see you quickly gain a lot strength in no time, cause 45kg looks really easy for you already

bent over row, try if you can sit your hips lower and get your abs closer to your glutes, get stabilized as possible and avoid momentum, cause the negative moment from your latest video tells me you're overloading and using alot of momentum from your lower body

last, try to some flexibility training and put in about 20mins a day, i would recommend pilates, youtube has alot of it, all these could be fixed by flexibility, could be.

Yea, I am not progressing the weight until I fixed it right.
Will keep your words in mind and work on my negative too tomorrow!
Thanks!

When I am deadlifting light weight, I don't feel the pain at all, it only happens when I am deadlifting heavy.
I don't have bad injury but I have several posture issue like forward head posture, rounded shoulder and anterior pelvic tilt.
I am not sure if those are the cause of my deadlift form as I have been struggling with it since the start of my gym session

I am aware that I cheated a little bit by using my upper body momentum in my row, will keep your advice in mind next session and try to lessen it as much as possible.
As for my bench, which part did I cheated?
I might have accidentally done it and not aware of it
About the flat feet on the ground, I tried that but I really cannot put in as much legs drive as when my feet are not flat on the floor.
I'd researched on this issue before and it seems like both way would works and if I am not joining any competition I shouldn't worry about the feet placement being flat or tip toe.
Do correct me if I am wrong though.

Will look into pilates, I can't do hamstring stretching due to my anterior pelvic tilt issue though...

24 April 2017
Today bench press was surprisingly bad.
Went from 5/5/6 at 45KG to 3/2/1 at 47.5KG this time O_O
Have to do the roll of shame again.
Gotta deload next time.

Bent over row was really tough, I used too much of my upper body momentum especially during the last 2 reps.
Will repeat the same weight again next time.

Squat was good though (I think)
Manage to hit below parallel each reps although I kinda struggle on my way up but I guess I still manage to keep an acceptable forms.

Workout B
Warm-up sets:
Bench Press
2x5x20kg
1x3x30kg
Bent over Row
1x5x40kg
Squat
1x5x20kg
1x5x40kg
1x3x52.5kg

Workout sets:
Bench Press
3x3/2/1x47.5kg
Bent over Row
3x5/5/6x52.5kg
Squat
3x5x62.5kg

Bench Press 47.5KG


Bent over row 52.5KG


Squat 62.5KG


This post has been edited by RyoKenzaki: May 1 2017, 09:41 PM

Insyead of deloading yr bench, why not 45 x 2 x 5, then 47.5 amrap it on the last. This ensures yr progressing on weights n still get the volume in.

Sounds good, will adopt this method.
Will do the same for my overhead press tonight

27 April 2017
Following the advice of brother bafukie, instead of deloading 5%, I did 2x5x32.5kg and 1xAMRAPx35kg for my overhead press.
Managed to hit all of the rep without much problem but the 5th rep in my last set I bent backward too much and I can feel slight pain on my spine.
It is not serious though so I think it's acceptable.
Next week will progress to 35kg for all sets and see how it goes.

As for my chin-up, was suppose to go with -20kg but the hole in the plate are blocked so I have no choice but to skip to -15kg.
TBH it's too light and it doesn't push me upward at all so in the end I was really using my bodyweight.
I managed to hit all rep in the first 2 sets but can only hit 4 reps in my final set.
Will do unassisted chin up next time and work my way until I can get all 3x5 reps.

I tried my best to keep my lower back straight and push with my legs in my deadlift this time.
I don't feel any pain at all on my lower back, finally
I kinda forgot to squeeze my glute during the lockout in a few rep.
I also tried to control my decent and not let it fall freely like what I did previously.
Should be good enough for me to progress with the weight next session.


Workout A
Warm-up sets:
Overhead press
2x5x20kg

Workout sets:
Overhead Press
3x5x32.5/32.5/35kg
Assisted chin up
3x5/5/4x-15kg
Deadlift
1x5x70kg

Overhead Press 35KG


Deadlift 70KG

29 April 2017
Today was a bad day for me, perhaps because of my lack of sleep.
Bench press was able to hit 3 reps only in my final set @47.5kg, with the previous 2 sets @45kg.
Will continue with this sets of weights until I can hit 5 reps in my final sets.
My bar path for the 1st rep is also terrible because I lost balance.

For my row, I rounded my spine, it's worst than my previous session.
Will repeat the same weight next time until I get the form right.

Squat are the worst, I have to fail it for the first time and honestly, it's really embarrassing.
Will deload as per bafukie suggestion next session.


Workout B
Warm-up sets:
Bench Press
2x5x20kg
1x3x30kg
Bent over Row
1x5x40kg
Squat
1x5x20kg
1x5x40kg
1x3x52.5kg

Workout sets:
Bench Press
3x5/5/3x47.5kg
Bent over Row
3x5x52.5kg
Squat
3x4/3/2x65kg

Bench Press 47.5KG


Bent over row 52.5KG


Squat 65KG

2 May 2017
Today feeling really good, managed to break my overhead press PR and nailed 6 reps in the final set
Overhead press is really a mystery, one day you feels like shit and another day you nailed the same weight with not much difficulty....

Assisted chin up, deloaded to previous weight in the 1st two sets and barely able to do 5 reps in the last set with -15kg.
Will continue to repeat the same weight sets until I can do 5 reps with more ease in the last set.

Deadlift felt better too, no pain on lower back and manage to keep my back straight (I think)
but I think I kinda lean back too much right before I go up.
Will try to keep that in mind next session.

I also added plank in my routine a few session ago but forgot to include it in my journal.

Workout A
Warm-up sets:
Overhead press
2x5x20kg

Workout sets:
Overhead Press
3x5/5/6x35kg
Assisted chin up
3x5x-25/-25/-15kg
Deadlift
1x5x75kg
Plank
3x1 Minutes

Overhead Press 35KG


Deadlift 75KG

5 May 2017
Today manage to hit 5 reps on my bench @47.5kg where I failed terribly last session.
My bar path could be improved though.
It may not looks like it but the bar actually did touch my chest before I pushed it up.
Hopefully next session bench press will be able to hit 5 reps of 47.5kg in all sets.

My row is better this time, though the decent could be improved especially in 4th and 5th rep in the video.
Will increase the weight next time.

Managed to hit 5 reps on the last sets of my squats too, though I only barely managed to break parallel.
Will try to hit all reps in all sets of 65kg next time!

Workout B
Warm-up sets:
Bench Press
2x5x20kg
1x3x30kg
Bent over Row
1x5x40kg
Squat
1x5x20kg
1x5x40kg
1x3x52.5kg

Workout sets:
Bench Press
3x5x45/45/47.5kg
Bent over Row
3x5x52.5kg
Squat
3x5x62.5/62.5/65kg
Plank
3x1 Minutes

Bench Press 47.5KG


Bent over row 52.5KG


Squat 65KG

Deadlift: hip too low, but u know it already, I think ur hip level after every rep is the right level to start from

Bench: the bar has to move so far when u're unracking! Be careful when u are attempting new weight as u might find it hard to rerack. Doesnt look stable when u're pushing, i dont see u squeezing shoulder blades together or creating an arch at the set up, probably thats why. Also, u might wanna consider plant your whole feet onto the ground instead of tip toeing? Seen that u mention leg drive, but u're building strength, not trying to lift extra 5kg in a competition. Though it's still your call.

Row: that's a pendlay row, descent doesnt matter as long as u dont lose balance. But from the angle, cant really see if the bar hits your upper abs/ lower chest, and also if u squeeze your shoulder blades together. Form is good (u can get that horizontal torso that i cant!), but u can try putting in more intensity, it's more of a power workout, need to have some speed

Squat: just gonna say watch your knees. have seen people squat heavy with knees slightly wobbling, but not sure as much as yours because the angle of video are different.

By the way bro, try to find a stool or stack a few plates to place your camera for better angle. As ever, anyone pls feel free to correct if my advice is shit.

Thank you for all the advice, will take note on all of them next time and fix it.
I actually did squeeze my shoulder blade but most of the time I will lose the tightness after unracking the bar
I still don't see the benefit of planting my foot flat on the ground during bench press...
It does help me pushing through my difficult rep so why not?
I tried doing it flat before and honestly I don't see any benefit of it, perhaps I was doing it wrong

ANW I don't think I can record it at higher angle, it is very awkward to record video during my lifts, really making it worst if I were to start stacking stuff to make platform for my cam

5 May 2017
Pressing new weight today and as expected, couldn't get it done.
Will deload again next session, hopefully I can manage to push through it soon.

Assisted chin-up was slightly less exhausting compare to the previous session, will try to do -15kg for all sets next session.

I usually rely on SL 5x5 apps to determine my warm up sets and I just realized I have been neglecting deadlift's warm up sets for quite some times.
So, today I did all the warm up as per suggested and I guess it must've had taken a toll on me as I'm feeling very fatigue during my working set
Keeping in mind to put my hips higher in this set, I think I overdid it in a few reps and I can feel the pain in my lower back.
During my last rep my back was rounding and the lock out are fucking shitty.
Definitely going to repeat the same weight again next time.
ANW, I tried to record it in a different angle this time, is this better?

Workout A
Warm-up sets:
Overhead press
2x5x20kg
Deadlift
1x5x60kg
1x5x70kg

Workout sets:
Overhead Press
3x5/4/3x37.5kg
Assisted chin up
3x5x-25/-25/-15kg
Deadlift
1x5x80kg
Plank
3x1 Minutes

Overhead Press 37.5KG


Deadlift 80KG

I would also lose some tightness after unracking, but keeping an arch helps to retain some tightness throughout. Maybe that's where u can look to improve.

As for the feet, it's different if u use it to push through the last rep that u would struggle without. Or maybe I just have prejudice on this tip toeing as I have seen it too often on those who also go for extreme arch and butt off the bench. That at least explains why they are doing it - to get extra few lbs on their lift during competition. As for us, dont really think it's necessary. Ultimately, it's ur call bro.

Dont have to feel awkward la bro. At first I also worried about what others would think about it. But then I thought, fck that, just let them think whatever they want when I'm improving while they continue to have no idea about what they're doing. I would say I'm kinda shy and awkward socially with strangers too.

First 2 reps of DL in the video actually looks good. But starting to lose tightness at the 3rd rep and form was totally out at the 5th rep like u have noticed. U're not alone when it comes to being exhausted after the warm up. Just rest more before u go for the working set.

And I notice that u put unused plates under the bar, I assume to prevent the bar from rolling? Not the wisest decision, because the bar might ricochet onto the plates on the descent and into your shins. They hurt af! No suggestion to keep the bar from rolling though, I just let the bar roll to stop - there must be a hole under the met at that spot I think - and start from there.

About the back arch, I actually tried very hard to arch my back once and have no success at all. I have no idea how people can arch so damn much during their bench press. I think I should practice that at home with my bench

About the camera angle, I can stack some plates next time but it wouldn't raise much and anything bigger than that can't squeeze in the space between the power rack and the wall.
Will try

I usually rest 3 minutes in all my exercises (5 minutes for squat), is that too long?
Certainly would be able to perform better if I rest longer before going for my working set on the deadlift though but I do feel guilty for hogging the rack for such a damn long time.

The floor in the gym is very uneven cause it's ghetto gym and everyone just dump their weight on floor indiscriminately so I put the plate to stop them from rolling but after hearing your advice I think I will stop doing it and try to find a flat spot.
Thanks lol

U rest as long needed. A good indicator will be u feel yr breathing has returned to normal. Time is relative.

3-5 mins is definitely about right. Just rest as long as you need to be able to complete your next set. Strength training is about moving the heaviest weight u can (x rep x set), time taken is not our concern - but if u could use less time to complete the same workout, it's still progress. And also, just share if convenient in case anyone is asking, but it's hardly ever convenient, so I normally ask them to wait.

Can hardly ever stop the bar rolling, unless u're doing it on weightlifting platform, so just let the "wheel" does its thing and u adapt accordingly.

Form is off in some of the lifts but that happens too. Good that you review what you did. Keep that up. Proud of you.

10 May 2017
I was confident that I am able to complete my bench press reps but turns out I can only manage 4 reps in all sets
Previously I can do 5 reps but today I can't even complete a set

Bent over row was totally out of form.
The bar didn't even touch my sternum and back are slightly rounded.
This should be counted as fail sets, actually....
Decided to change to Yates row starting next session because I just realized my program actually recommended that over a pendlay row

Squat I think overall pretty good, though I barely break parallel, especially the last rep but I still think its acceptable to move on to heavier weight next time.

Workout B
Warm-up sets:
Bench Press
2x5x20kg
1x3x30kg
Bent over Row
1x5x40kg
Squat
1x5x20kg
1x5x40kg
1x3x52.5kg

Workout sets:
Bench Press
3x4x47.5kg
Bent over Row
3x5x55kg
Squat
3x5x65kg
Plank
3x1 Minutes

Bench Press 47.5KG


Bent over row 55KG


Squat 65KG

12 May 2017
Overhead press @37.5 is still too much for me to handle.
Could only get 3 reps best...
Will continue to work on it.

Barely make it on chin-up, next session will try unassisted

Deadlift I think its good enough?
I can probably go for more reps but my grip is starting to give up on me.
I can barely hold 80kg bar, I think I won't be able to progress very far with this.
Starting next session I will include some grip strength routine if I have time.

Workout A
Warm-up sets:
Overhead press
2x5x20kg
Deadlift
1x5x60kg
1x5x70kg

Workout sets:
Overhead Press
3x5/5/3x35/35/37.5kg
Assisted chin up
3x5x-15kg
Deadlift
1x5x80kg
Plank
3x1 Minutes

Overhead Press 37.5KG


Deadlift 80KG