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I am really frustrated right now... 
First let me give some perspective since I am not nearly the strongest person in this forum, so my weights may seem trivial to some ppl. My current PR's:
Age: 19
Height: 5'9"
Weight: 170-175 lbs.
Maxes (1x):
Flat Bench: 220 lbs.
Decline Bench: 225 lbs.
Incline Bench: 215 lbs.(@ the end of last summer, then I started doing declines)
Cleans: 210 lbs.
Squats: 295 lbs., but hopefully soon to be 325
Deadlift: just did 'em first time on Friday
OK, so I'm on this "Bigger, Faster, Stronger" type workout from my high school's football program. It basically decreases the reps and increases the weights over the course of about 2 months, culminating in a max out day during the last week for each of the core lifts (bench, squat, cleans, etc.).
Last Friday was my last max out day, and bench press was the main lift. I was back home for spring break and visiting the football coach. I want to start that 5x5 soon so I really wanted to learn how to deadlift. My usual partner didn't show up (I was not happy) so I had to max out by myself, which can be quite dangerous. I worked myself up to a one rep max (220ish), and the coach came to spot me. Old guy almost grabbed the bar half way up but was like "It was all you." This pissed me off but he was there to watch my deadlift so I let it go.
I started practicing deads for the first time (seriously) with about 135 on. I focus on technique a lot and he said I had it down pretty well. Anyways, I felt like I could be doing more so after about 10 reps of 135, the coach left and I put on another plate on each side. I started doing reps of 225, mind you this was my first time, and it still felt fine. I was angry about the bench thing so after doing about 5-6 reps at 225, I bumped it up to 290ish and did that three times. That took all my energy, and I was straining like a madman. I knew I had to go down. I went back down to 225 and did like 12-15 more singles. My back felt fine, so I felt as though I was doing a good job of keeping it straight. After those 12-15 reps I went back down to 135 and did some more reps. All in all, I'd say I did 30-40 reps total at various weights.
At this point, I went do to some shrugs. 180 in the smith machine for 4 sets of 10. It got tough on the last set but I had a good pump. I felt like I should give 220 another go on the bench. There was no spotter so I had to de-rack it myself. I got down to about 4 inches off my chest and knew I couldn’t go any further without getting stuck. I pressed it back up and was super-pissed that I couldn't get it. I had heard that one way to break out of a sticking point was to do reps starting at that point. I set it up in the Smith and put 2 plates on each side. I did 3 singles and decided I should decrease the weight. Then I went down and did a 45 and 35 on each side for 8-10 reps. Then I went down to just the 45's and did a few more reps. At the end of my workout, I did a burnout with 135 and got 20 reps on the bench.
SO NOW, I go in to workout this morning (Tuesday) 4 days later. On the bench I could only get 185 4 times after warming up. It was pathetic. Then I went to squat and that's one of my strong points. I stay tight and get low and explode up. Today I warmed up to 3 sets of triples with 265. After the first 2 reps of the first triple, I knew I was done. I angrily racked it and striped the weight while this douche on the leg raise machine thing next to me was looking at me. I wanted to break his face.
Long story short, my muscles feel SHOT. I'm not sure if I overtrained or if I'm just pathetically weak, but it's very discouraging especially since I got up bright and early to go workout. I know the deadlift works more muscles than any other exercise simultaneously, but do you think 4 days later, I am overtrained? Sorry for the long post, but I really could use some advice.
First let me give some perspective since I am not nearly the strongest person in this forum, so my weights may seem trivial to some ppl. My current PR's:
Age: 19
Height: 5'9"
Weight: 170-175 lbs.
Maxes (1x):
Flat Bench: 220 lbs.
Decline Bench: 225 lbs.
Incline Bench: 215 lbs.(@ the end of last summer, then I started doing declines)
Cleans: 210 lbs.
Squats: 295 lbs., but hopefully soon to be 325
Deadlift: just did 'em first time on Friday
OK, so I'm on this "Bigger, Faster, Stronger" type workout from my high school's football program. It basically decreases the reps and increases the weights over the course of about 2 months, culminating in a max out day during the last week for each of the core lifts (bench, squat, cleans, etc.).
Last Friday was my last max out day, and bench press was the main lift. I was back home for spring break and visiting the football coach. I want to start that 5x5 soon so I really wanted to learn how to deadlift. My usual partner didn't show up (I was not happy) so I had to max out by myself, which can be quite dangerous. I worked myself up to a one rep max (220ish), and the coach came to spot me. Old guy almost grabbed the bar half way up but was like "It was all you." This pissed me off but he was there to watch my deadlift so I let it go.
I started practicing deads for the first time (seriously) with about 135 on. I focus on technique a lot and he said I had it down pretty well. Anyways, I felt like I could be doing more so after about 10 reps of 135, the coach left and I put on another plate on each side. I started doing reps of 225, mind you this was my first time, and it still felt fine. I was angry about the bench thing so after doing about 5-6 reps at 225, I bumped it up to 290ish and did that three times. That took all my energy, and I was straining like a madman. I knew I had to go down. I went back down to 225 and did like 12-15 more singles. My back felt fine, so I felt as though I was doing a good job of keeping it straight. After those 12-15 reps I went back down to 135 and did some more reps. All in all, I'd say I did 30-40 reps total at various weights.
At this point, I went do to some shrugs. 180 in the smith machine for 4 sets of 10. It got tough on the last set but I had a good pump. I felt like I should give 220 another go on the bench. There was no spotter so I had to de-rack it myself. I got down to about 4 inches off my chest and knew I couldn’t go any further without getting stuck. I pressed it back up and was super-pissed that I couldn't get it. I had heard that one way to break out of a sticking point was to do reps starting at that point. I set it up in the Smith and put 2 plates on each side. I did 3 singles and decided I should decrease the weight. Then I went down and did a 45 and 35 on each side for 8-10 reps. Then I went down to just the 45's and did a few more reps. At the end of my workout, I did a burnout with 135 and got 20 reps on the bench.
SO NOW, I go in to workout this morning (Tuesday) 4 days later. On the bench I could only get 185 4 times after warming up. It was pathetic. Then I went to squat and that's one of my strong points. I stay tight and get low and explode up. Today I warmed up to 3 sets of triples with 265. After the first 2 reps of the first triple, I knew I was done. I angrily racked it and striped the weight while this douche on the leg raise machine thing next to me was looking at me. I wanted to break his face.
Long story short, my muscles feel SHOT. I'm not sure if I overtrained or if I'm just pathetically weak, but it's very discouraging especially since I got up bright and early to go workout. I know the deadlift works more muscles than any other exercise simultaneously, but do you think 4 days later, I am overtrained? Sorry for the long post, but I really could use some advice.
