Form and Programming Check: Squat and DL
I switched from the 3-day "classic" Texas Method to the 4-day split a few weeks ago. So far, my numbers in lb are:
- Squat 1x5: 345
- Deadlift 1x5: 360
- Bench 1x5: 220
- Press 1x5: 140
My program that I am running is below. Exercises with slashes (/) I alternate each week.
Monday
- Intensity Bench (1x5)
- Volume Press (5x5 / 3x8 at ~90%)
- Close-grip Bench
- Weighted Dips
Tuesday
- Intensity Bench (1x5)
- Volume Squat (5x5 at ~90%)
- Power Clean / RDL
- Weighted / Bodyweight pullups
Thursday
- Intensity Press (1x5)
- Volume Bench (5x5 / 3x8 at ~90%)
- Incline DB Press
- LTE
Friday
- Intensity Squat (1x5)
- Intensity Deadlift (1x5)
- BB Rows
I added conditioning, but I may have overdone it. I am doing 20 HIIT workouts (running / swimming) 3-4 days on Tuesday, Wednesday, Friday (not the day before lower body). Should I cut the frequency down to twice a week?
I have been struggling the last 3 weeks with deadlift. for the first 2 weeks, I could tell my form was breaking down on the last 2 reps, and last week I was only able to get 3 reps out of 5. Every other lift is still progressing like before, but the deadlift is a grind. What is the best way to continue with deadlifting progression? I have seen guidance to deload, switch to 2x3, do intensity DL before volume squat (that sounds horrible).
Squat form check
Squat Form Check - YouTube
Deadlift form check
Deadlift Form Check - YouTube