They’re even bigger now 
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This is where I think there is a disconnect. There is a huge difference between true failure and perceived failure. I have failed one squat rep in 3 years, and I would NOT have been able to get back under the bar to do another rep, let alone another set.
@wanna_be looking awesome dude!
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I was doing something like
75 lb db bench x 6 reps, failed 7th, decrease weight
70 lb db bench x 8 reps, failed 9th
70 lb db bench x 6 reps, failed 7th
So it was kind of like a downward pyramid, starting the top set as max. I think overtime it probably caught up to me and I stalled hard.
Ok, but what about squats? Deadlifts? Abs? Rows? Lunges? Pull ups?
Well to be completely honest, I was YOLOing lowerbody/abs too much so I didn’t do them consistently and didn’t max on there. Didn’t do deadlifts at all, nor lunges.
I can’t do any pullups, but I used assisted pull-up machine. I did try maxing out on it, but the closer I got to the end of the rep range, the form definitely broke down.
Previously, I was the typical gym-bro trying to focus on arms, chest and shoulders 
I haven’t been following as closely as others so I apologize if this comes off crass or inaccurate, but in reading your responses - I see a lot of excuses and lack of conviction. I haven’t been in your shoes, but had I been doing something for as long as you claim you have, I would certainly have either quit from a lack of progress or escalated my own education and effort much greater than you have done.
Pushing the 1st, 2nd, and 3rd set to failure means you’re using the wrong weight and likely shit form. There is nothing wrong with going to failure, but you should be able to complete most sets as programmed and be on the brink of - or at failure on the back end of your last set. This reeks of ego lifting.
I don’t want to de-motivate you; stick with the program and put your all into it - just do it smarter. Log your training and macros… you cannot adjust course if you dont know what course you were on to start with.
P.S. you can blame genetics forever, but until YOU accept accountability and responsibility to correct whatever genetic factors you do or don’t have - you will not see progress. Your body will only hold you back as long as you let it.
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Which is exactly why I want you to post form videos
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It’s fine, I needed to hear it, I have made excuses and complained, but it is right, this is time I become accountable. That’s why I’m done complaining, and just looking forward. Yesterday I was indeed frustrated, but I still won’t quit. I have done too much stupid shit in the past. Right now I am max effort mode across all fronts (diet, training, rest), let’s see how this chapter unfolds.
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That’s cool, Deepwater is a 5x per week program. You should definitely read the book. Finish the program you’re running now of course, then run DW or don’t, but absolutely read the book. You can burn through it in a couple hours and it should hopefully provide you with a complete mindset shift.
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Hmm…
I stand by my original assumption. Seems like we’re talking in circles right now though. Keep doing your program to completion and keep adding food. You’ll get there.
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Apologies for the late update.
Back/Bis
17 November 2021 - General Stuff:
- Weighed in at 78.5 kg, calories at 2500
- Slept 6h5m
17 November 2021 - Back/Bis
- 3 x 8 - 155 lbs Reverse grip lat pulldown RPE 8/8/9
- 3 x 10 - 165 lb Cable seated row RPE 9/9/10-ish, still keeping it this weight, no progress
- 3 x 8 - 80 (45+35 plate) lb Chest supported T-Bar row RPE 9/9/10
- 3 x 15 - 115 lb on rear delt fly machine, RPE 8/8/8
- 3 x 12 - 30 lb Dumbbell supinated curl RPE 8/8/9, controlled, slow negatives
I really think food will be the main differentiator here, at the end of the day I kind of do need to gain weight to gain muscle I guess. Not going have a lot of muscle at 173 lbs with my height.
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Legs/Abs
18 November 2021 - General Stuff:
- Weighed in at 78.5 kg (exact same as yesterday surprisingly), maybe this is my maintenance - calories at 2500
- Slept 6h1m
18 November 2021 - Legs/Abs
- 3 x 5 - 225 lbs deadlift
- 3 x 10 - 35 lb DB walking lunge
- 2 x 15 - 190 lb leg extension machine
- 3 x 15 - 145 lb leg curl
- 3 x 15 - 115 lb hip abduction machine
- 2 x 12 - 300 on standing calf raise machine
- 3 x 20s - Plank no weight
@tlgains got the DL video, here, 225 on the bar and it was my last set.
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Could ya upload that to youtube and paste the link here. I do not have that app.
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No probs, let me know if this works.
your weights/program here dont make sense to me
-Deadlift is pretty light considering how low reps you’re working. Either increase reps or increase weight IMO
-DB Lunges, no problems with weight but personally - these wear me the fuck out. I’d rather hit squats hard than trying this early on. Works much better as a finisher IMO; not saying to cut these out, they just aren’t the best muscle builder.
-leg ext and leg curl: you’re reasonably progressed here. I think you would do better reducing reps and increasing weight
-calf raises: just make sure you’re getting your negatives in. Calves are stubborn, they need to be forced to grow
-planks: you can do better than this. Either add weight, increase difficulty through variations, or do this for longer.
Are you truly pushing yourself here? honest question, not intending any offense.
Are you performing any iso holds, negatives, advanced reps or anything else along these lines, or are these straight sets with a uniform tempo for concentric, peak, and eccentric?
I watched his video. They look pretty light for him. I actually think that is okay for now. It is a new movement he is learning. It is okay to do these now if he is trying to build good form. Progress should occur quickly anyways.
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@supercardrives I would say your form looks pretty good overall. I hope you are taking a breathe into your abdominal area before you lift the weight (valsalva maneuver). If anything I would say to do a light tap at the bottom of the deadlift since you are doing touch and go. It looks like you are bouncing it a little bit.
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Wasn’t aware it was a new movement.
agree with this. Better to build form, then build weight.
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@mnben87 @Andrewgen_Receptors ,
Deadlift is kind of tricky right now. This was my 3rd time doing Deadlift in like 3 years so I am still learning again and trying to make it so that I don’t have any issues. Realisticlly, I can probably do 250-275 for 5 reps
Great advice, I think I am pushing myself here for sure, I do holds and also slow negatives for these both. I’ll perhaps drop the reps a bit. Also all machines are different, I believe 190 lbs on my machine is probably not actually 190 lbs. I am not that strong right now so if it seems high its probably not.
I am definitely trying, if by pushing yourself you mean RPE 10, I dont do that all the time, but I am definitely doing it towards the end of each exercise. If I hit RPE 10 in first set (like bench) I dont end up progressing easily.
And yes, for DB lunges, ext, curl I am doing negatives and holds with a slow tempo.
Plank - I was just following the program which specified 20s I could do way more here, but didnt overextend.
I’m kind of in that middle phase I guess where I am trying to follow the program to the spec but some places I can surely push more. In upper body workouts, I am usually pushing very hard (hence getting RPE 9-10 constantly).
@tlgains just read your comment, thanks man. Yeah I am working towards that. I think I can push harder in deadlift, but since was the third time I was on the side of caution. I think soon I should be able to get 315 for 5.
Maybe I can also get a bench video here next time since that is the lift I am absolutely struggling with the most.