I'm in the 4th week of an adjusted Rippetoe's program. I had been progressing nicely and gained 13 pounds. Today was different.
This is the workout (B):
Squat 3 x 5
Overhead Press 3 x 5
Bent Over Rows 3 x 5
Roman Chair Crunches 2 x 11
Chin-ups 2 x8
I started off with squats, as usual.
I went up to 130. However, another guy in the gym told me my form was off. He wasn't big, but was of course much bigger than me. He told me that I was putting too much strain on my back and not doing the movement right. He also did not suggest the pussy pad. I tried his advice with the bar, going deeper, and it felt better. However, my lower back was aching from my bad squats.
My next exercise was the overhead press. I had (barely) gone 50 x 5 last workout, so this time I tried 55 lbs, which I had to use the seated bench for. I had trouble getting it out of the rack (I don't feel right using the power rack for 55 lbs) and could barely do 3 reps. I then tried 50 and felt my form faltering when I did 5 reps.
Bent-Over Barbell Rows
I used 50 last time for 5 reps and did it this time for 6 reps
Roman chair crunches
2 x 11
Chin-Ups 28 lbs of assist: 8 reps, then 5 reps
This may have been due to my lower back.
Should I strip away the dips and chins, and reset on rows, squats, and overhead presses?
Also, I only got 6 hours of sleep last night.