Squats look good man. I like it. One thing to point out is the brace, looks like you let out your breath on a few concentric parts there. Don't. Breath into your stomach, imagine somebody is gonna punch you in the stomach, hold that breath, squat down, stand up, exhale.

I can't say much about OHP because I suck at OHP, I hate OHP, I don't do OHP. I might even advise you to not do OHP. Haha.

To be honest your deadlift doesn't look terrible at all. If I'm being nitpicky, on the descent you gotta break at your hips first and let the bar fall straight down. And I think you're setting up to far behind the barbell, you can see the barbell move backwards as you initiate the movement. You don't have any specific weaknesses, just that you're entire body is currently your weakness. Don't take that in a bad way, I'm just saying you just gotta work on overall strength. Also practice your bracing more, same comment from squats.

Yes, you can practice deadlift more often, just make sure it's not too heavy that you cannot recover from it. I personally think 1x5 is too little practice. One modification I'd do to SL is to do 3x5 deadlifts. If you miss any reps, increase sets and reduce reps so that you always get a total 15 working reps everytime you deadlift.

Also, what I found to help a lot with my deadlift is a stronger back. Find any machine in your gym that targets back, eg: seated cable row, lat pulldown, assisted pullup, T-bar row, etc. My suggestion would be to add 1 rowing assistance movement every session, just pick one that you are comfortable doing. So Monday you can do lat pulldown, Wednesday you can do seated cable rows, Friday you can do dumbbell rows. Do 3x8-12 and it shouldn't really take more than 10 mins. I personally do 2 rowing movements a session and it has tremendously helped my deadlift.

More back exercises eh? I might add exercises that target my lat, but I think I shouldn't do cable row that target lower back, cause I have anterior pelvic tilt so it will get worst if I further strengthen my lower back

10 February 2017
I have no idea why but my SL apps tell me to do my squat with 42.5KG when I should've been doing 40KG
Lesson learned, never rely on the apps to tell me how much weight I am going to do in my next session
Will do the same weight (42.5KG) for my squat in the next session.

Workout A
Warm-up sets:
Squat
2x5x20kg
1x3x30kg
Bench Press
2x5x20kg

Workout sets:
Squat
5x5x42.5kg
Bench Press
5x5x30kg
Bent over Row
5x5x40kg

Squat 42.5KG


Bench Press 30KG


Bent over row 40KG


Today my friend from highschool who used to be my rival joined me in my workout session. It's good because I finally have a working partner and a rival to push and motivate me in my workout

This post has been edited by RyoKenzaki: Mar 7 2017, 10:30 AM

For your chest, brace your core too then you might feel it,

13 February 2017
So yesterday was a bad gym day. I failed to complete my overhead press's reps in 4 sets...
The previous workout I still feel relatively easy to complete 5x5 with no problem so this really took me by surprise.
I was doing really slow jog (Only 5km/h) for about 5min while waiting for the power rack but it shouldn't be the reason for my fail press.
Upon researching and reviewing, I found out that it's most likely due to my bad form.
Will eat and rest more this week to make sure I get through it this Friday!

Workout B
Warm-up sets:
Squat
2x5x20kg
1x3x30kg
Overhead press
2x5x20kg

Workout sets:
Squat
5x5x42.5kg
Overhead Press
5x5/4/4/3/3x30kg
Deadlift
1x5x55kg

Squat 42.5KG


Overhead Press 30KG


Deadlift 55KG


This post has been edited by RyoKenzaki: Mar 7 2017, 10:31 AM

OHP bar shud rest on ur arm not ur palm. So is bench. OHP brace core tighten core dont hyper extend wen the bar goes up. DL is still poor. Find the natural way to do it. I myself hv not tried rack pull but it is said that it helps with DL. I will add that in soon.

DL- yr not locking out yr hips at the top of the movement. Bar movement is not straight up and u r taking way too long to lower the barbell.

Somehow i feel yr lacking the intensity to attack the weights. Macam stroll in the park. Don't take it the wrong way though, my 2 cents thought.

You're not tight on your deadlift. Very loosey goosey. You're pulling it back as well. You should be humping the bar and pushing the earth away from you.

Note: Do not let this get to your head. I know as beginners, we all tend to be paralyzed by analysis, whereby there's so much information and you want to be perfect at all times. Don't be. Sometimes, you just lack practice, that's all. You don't have to have your lifts perfect, you just need them to be good enough just to stay injury free. Most important is to lift consistently and stay healthy. "Perfect" form will come.

With that said, let me give you my own personal cues and processes when I deadlift:

1. Walk up to bar, hyped. I'm trying to kill the weight, regardless if its 60kg or 160kg. My intentions and intensity remains the same. 100% on all weights. When it gets heavy I like to have somebody slap the shit out of my lats and traps to get them engaged.
2. Stand with bar directly above midfoot. When I bend down it will touch my shins, this is normal.
3. Stand tall and straight. Now, I flex and squeeze my thighs and glutes to set my feet width. My feet will automatically go to the optimal angle and width by doing this.
4. Regarding point #3, I flex hard, as if somebody is trying to rape me in the ass and I am trying to prevent that.
5. Bend over and grab the bar with back still loose. Shoulders will be way in front of the barbell.
6. Secure my grip and breath a few short breaths.

7. This is the tricky part, it happens in 1 single motion but in successive order so pay attention.
7.1. Flex my triceps to straigten my arms.
7.2. Take a deep breath and brace my core by pushing my obliques out.
7.3. Flex my lats and straighten my upper back.
7.4. Now I use the barbell as an anchor like you mentioned and sit back to pull the slack out of the bar. I straighten my lower back here.
7.5. I keep sitting back until I feel max tension on my hamstring and my shoulder blades are exactly above the bar. That's the starting position. If the bar moves forward or backwards, it means you're not in the right starting position. If you sit back even lower you lose tightness in the hamstrings and you'll squat up the weight which is also bad.
7.6. This whole thing basically requires practice. What I recommend to practice this is by doing partials. Deadlift up to knees is a good way to teach yourself how to set up and initiate the lift. Basically doing this entire point over and over again but only up to your knees. This will prevent fatigue while teaching you the necessary skills. You can do this after your main deadlift sets. I like to do it in sets of 3x8 at much lower weight.

8. Initiate the lift by pushing with my feet against the ground and pulling the bar up by driving the hips forward. You need to "fuck" the bar.
9. Lockout with the hips and knees locked out at the same time.
10. Set down the bar by breaking at the hips first. This will prevent you from hitting your knees on the way down, which, if you've never experienced it, hurts like a mofo.

Overhead press: I think u tried too hard to end with the bar slightly behind ur head/ parallel with shoulders? I think this aint natural and hence u arch too much. I always just push it up and straighten up, not sure im doing it correctly tho.

Deadlift: Very bad form i think, can see u pull it up (rep 2 i think), are u very concerned that it would hit ur knees? Cs u look exactly that. Let the bar stay on ur skin. There must be no movement from arms after initiating. Better repeat the load until u can get it right.

Oh and Squat: Good depth, previously saw u went ass to grass. Not really a problem, but i find slightly beyond parallel more challenging, it's like ATG allows u to slack off slightly when u're almost at the hole and also might use knee's movement to get out.

Very comprehensive guide there man!!

No. 4 though, I lol-ed. 7.4 and 7.5 are what most people missed, myself included.

This post has been edited by Lionel90: Feb 15 2017, 02:55 PM

Yeah man, I noticed that as well. This is what I use personally so I don't really expect it to work for everybody, but it's a good starting point to teach anybody the deadlift. You kinda create your own setup eventually.

Thank you for all the advices on my deadlift and other exercises.
I decided to add 3 set of 5 rep deadlift with 40KG weight at the end of my workout to help working on my form.
Will maintain 55KG on my main deadlift until I can get the form correctly.

15 February 2017
Workout A
Warm-up sets:
Squat
2x5x20kg
1x3x30kg
Bench Press
2x5x20kg

Workout sets:
Squat
5x5x45kg
Bench Press
5x5x32.5kg
Bent over Row
5x5x42.5kg
Deadlift
3x5x40kg

Squat 45KG


Bench Press 32.5KG


Bent over row 42.5KG


Deadlift 40KG


This post has been edited by RyoKenzaki: Mar 7 2017, 10:32 AM

17 February 2017
Great workout day.
Manage to pass overhead press with ease this time, guess I really fucked up my form in the previous session.

Workout B
Warm-up sets:
Squat
2x5x20kg
1x3x35kg
Overhead press
2x5x20kg

Workout sets:
Squat
5x5x47.5kg
Overhead Press
5x5x30kg
Deadlift
1x5x55kg
3x5x40kg

Squat 47.5KG


Overhead Press 30KG


Deadlift 55KG


This post has been edited by RyoKenzaki: Mar 7 2017, 10:32 AM

Maintaining a neutral spine during the negative of a deadlift is a good habit to nurture but not necessary IMO for general purposes. I agree if you slow down the negative you can gain some strength benefits from it, but for me I still think volume is king so to get more volume work in.

There's 2 cases to consider. If I'm working with a deadstop set, I usually just let the barbell pull me down without me trying to slow it on the way down. All I do is maintain control. This will be very evident when working with maximal or supramaximal weights. If however I'm working on a touch and go set, I maintain the brace and the neutral spine at all times even when it touches the ground.

I actually attempted to maintain neutral spine during the negative but I find that it's really impossible for me not to round my back... Perhaps my lat is lacking?

Looks like your hips are too high to maintain a neutral spine and let your lower back drop first before your legs.

Perhaps. Try this, do Romanian deadlift (RDL) for 1 or 2 sets sometimes (maybe once a week as warmup for deadlift) to train yourself how to brace during the negative. Make sure to go really really light though, maybe start with just the barbell first to see how it feels. As to how to perform RDL, I think youtube can be a good resource.

20 February 2017
After the squat on this session, I can feel my left upper thigh is very sore. It get worst the next day after a night. I hope it will get better by tomorrow or else I guess I will have to skip working out once to let it recover.

Workout A
Warm-up sets:
Squat
2x5x20kg
1x3x35kg
Bench Press
2x5x20kg

Workout sets:
Squat
5x5x50kg
Bench Press
5x5x35kg
Bent over Row
5x5x45kg
Deadlift
3x5x40kg

Squat 50KG


Bench Press 35KG


Bent over row 45KG


Deadlift 40KG


This post has been edited by RyoKenzaki: Mar 7 2017, 10:33 AM

Thank you both for the advice
I will do RDL with empty bar as my warm up next session!

23 February 2017
Following the advice from my friends, forumer and redditor, I decided to deload my deadlift weight to work on my form first.
Added in Romanian deadlift as suggested by Npad but I must apologies because I did it wrongly today. I bended my knee too much and didn't realized that until I reviewed back the recording.
As for my overhead press, I was working in with someone else yesterday and did not get enough rest in between my first and second sets which resulted in me fatigued in my subsequent sets, so I failed a few sets.
Will repeat same weight next session.

I'm also experiencing pain in my upper left thighs which I initially thought it is DOMS but apparently it isn't.
I will wait until it's healed before continuing my workout.
Hopefully it won't last too long...

Note to self: Get sufficient rest even during work in to ensure I don't become fatigue.

Workout B
Warm-up sets:
Squat
2x5x20kg
1x3x40kg
Overhead press
2x5x20kg

Workout sets:
Squat
5x5x52.5kg
Overhead Press
5x5/5/3/5/4x32.5kg
Romanian deadlift
5x5x20kg
Deadlift
1x5x40kg

Squat 52.5KG


Overhead Press 32.5KG


Romanian deadlift 20KG


Deadlift 40KG


This post has been edited by RyoKenzaki: Oct 31 2017, 05:45 AM