- I used my previous workout load and with the 3x5 routine and it's too light compared to my previous routine of multiple exercises with 3x10-15. I felt very little burn on my quads and no burn on all other muscles. Although the soreness in my lower back didn't go away. I always feel soreness in my lower back whenever I'm working out. Anyway, should I move up now or just wait until I complete the 3x7 routine by Friday next week?
- My Bench Press form sucks! Like I said, the weight was too light but I even tried bench pressing only the barbell and I had trouble balancing it. Sometimes it tilts to the left, other times it tilts to the right.
- My Squat form was okay but it still needs work.
- In terms of exercise form, starting from the next workout, I'll be doing them in a controlled slow motion so that I could work out on them. This is connected to my issue on whether or not to move up weight. I could just continue working on my form while sticking to the program or move up now but still continue to work on my form.
- I didn't do any ab work today since mike mahler said that it was optional.
If you think the weight is too light for 3x5 you can up the weight. You should be trying to get the 7 if you can. If 3x5 was your max, keep the weight the same until you can do 3x7.
Balancing the bar is part of the process. Your stabilizer muscles will get stronger over time.
When you record your weight lifted, add the weight of the bar to the weight on the bar. The bar could be anywher from 10-45 lbs depending on the type of bar.
Part of your form is controlling bar speed. You should be trying to move the bar quickly, accelerating it on the way up, but bring it down under control.
Don't look for the burn. The burn is not related to any adaptaion you're looking for. It's not related to strength, size or fat burning. You actually want to complete your set before the burn takes place. You should be stopping because your form is breaking down, the bar starts slowing down, or you just can't do anymore. If you go for the burn, none of that happens and you don't get full benefit from the exercise. There's an article on this site about it. http://www.exrx.net/WeightTraining/PumpBurn.html
The soreness in your lower back may be related to your form. Be very carefull to maintain the correct arch in your lower back at all times. You can post a video of your form for critique you you want to.
You abs will be worked by the main exercises. Your abs are designed to work isometrically as stabilizers. It's useful to include some light ab work into your warmup.