Checking in since I was one of the people asking for footage of your maxes. First off, I will say that you are definitely moving more weight than I expected you to be, so kudos to you for that. The numbers aren’t impressive in and of themselves, but for a guy who only eats every third day they’re not bad. However, your technique on all of those lifts leaves A LOT to be desired (as you seem to know).
Personally, I think you’d benefit from doing straight sets with lower reps and a sub maximal load over your current lifting protocol. Doing extremely high rep extended sets is just going to reinforce lousy technique since it’s tough to focus on technique once fatigue sets in. A 5x5 protocol seems much more up your alley, or even a 6x3 or 4x6. Just NOT 45+ rep sets of everything.
As far as specific things to try to fix with your lifts:
Deadlifts: these are rough. To be blunt, it doesn’t look like you’re deadlifting as much as your just picking the bar off the ground with your low back – even at the lower weights. People have already covered that your hands and feet are too wide, and thats definitely true. But beyond that, you need to learn how to hip hinge so your hamstrings and glutes are what drive the movement rather than your low back.
This is hard to explain in writing, so I suggest you watch many technique videos and repeatedly film yourself from the side until you have it right. Honestly how you’ve gone this long deadlifting like that without hurting yourself is beyond me. Fixing it should be a top priority.
Bench: Nice grind for sure. Your stubbornness shows through in that video, which is good. However, I personally wouldn’t count that as my 1RM if I were you, since your butt comes off the bench and you bounce the bar off your chest to get it up.
Your setups needs work as it looks like you’re just lying flat on the bench and pressing the bar – there doesn’t appear to be any tension in your upper back or legs, and your feet aren’t set in such a way that you can created that tension without lifting your butt up into the air. Again, it looks like you would benefit from a technique overhaul.
Dave Tate has a great video series called “So You Think You Can Bench” that covers in great detail a more powerlifting-specific bench technique, but if that’s not your interest I suggest you look to Mark Rippetoe’s instructions on bench technique.
Pullups: Good strength on these, but unfortunately they don’t really count. Get your chin over the bar my man.
Odd question but do you ever come to Chicago?
