Thanks for the help!
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Originally Posted by Eric3237
Your probably not overtaining in a systemic sense although your shoulders are probably taking a beating on day 1. If you are trying to improve strength then there is no reason to have all the pressing shoved together on one day. You should have some pressing and some rowing/pullups/pulldown on day one and then do the rest on day three....
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I'm not familiar with doing pushing and pulling exercices on the same day. Is that preferable to what I am doing by splitting up push/pull exercises on differnt days? What routine would you recommend that would be preferable to what I am doing now?
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Also there isn't any sense in doing flat bench for four rep sets followed by incline bench for 4 rep sets. Simply speaking you could probably lift a bit heavier and get some more volume on one of the lifts. Then go to a secondary for higher reps. Preferable a dumbell bench press, imo.
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Should I increase the number of sets for flat benching and replace the incline barbell bench press with incline dumbell bench presses?
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I mentioned in your other thread about making sure your deadlift technique is correct. That's paramount.
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I'm sure my form on the deadlifts isn't great, especially since I'm doing low reps now and trying to see how heavy I can lift.
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You back being smoked like that is most likely a function of endurance and core conditioning/activation. You back may be taking too much of the stabilization load and also lacking in stength endurance. Hip extensions (like back extensions except the back is set and you use the hips) for high reps plus statics can help with the endurance. Planks of all kinds. Front plate squats to get the abs in the game.
Without knowing what your deads look like though it is difficult to advize. Could be some flexibility/strength imbalance that is simply transferring to load to the back improperly. Tight hip flexors, hamstrings and erectors and weak inactive glutes will do this. Improper form would exacerbate it.
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I'm definately lacking in all areas so I'm sure I'm lacking in all the areas you mentioned: endurance, strength endurance, core conditioning/activation. I've never done any type of back/hip extensions or planks. Can those be done with a regular bench or is there a special aparatus for that? I've also never done front plate squats either, is that more of an ab exercise or should it work the quads like a regular squat?
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This kind of thing I am speaking of is one of the proper uses of volume when building strength. For instance there are much better uses of volume than those lying leg curls in terms of contribution to your overall strength and moving the big lifts.
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If the lying leg curls aren't a good choice, what would I replace them with? I'm not familiar with other exercises that work the hamstrings.
Thanks again for the help. I'm really putting in a big effort with the lifting and I would hate to do be doing it wrong and getting nowhere fast.