Anyone else notice their form deteriorate over time?

[sgtrock]

I started the program early in the summer and spent a lot of time focusing on my form. Didn't have a way to video it and no mirrors at the gym, but I did lots of simulations at home in front of a mirror and mimicked those feelings at the gym. It worked well.

Lately however I've been having real issues. Like when I squat (170lb), I sometimes feel I'm falling backwards. I know this is because I'm focusing on not moving forward under the weight, but one time a few weeks ago I stumbled and caught the weight before it fell (no spotter bars), and my back reminded me of it all weekend.

(I know this is VERY NOT SAFE and I will not do it again, it was a reflex action only)

Also lately my back has been tight and sore and I thought it was from sitting too much. Now I realize that pulling the same deadlift weight for a month (185-195lb) with my back rounded (!!!) is the cause. I didn't realize it was rounding until I simulated the feel in front of a mirror at home, and it was baaaad. I am ashamed.

Similar happened with OHP as well, but not nearly as dramatic.

I also have crappy sleep and diet patterns lately, but life is interfering and takes priority, so... I think that is a big factor personally, because I haven't been focusing on form like I thought I had been.

My idea for tomorrow is to deload 20lb on squats and deadlifts and focus on form for a week or two before moving back up. And have my wife tape me so I can see what I'm doing wrong.

So I guess this is an open question to anyone who has had similar problems, and also a warning to others to FOCUS ON YOUR DAMN FORM!

[muddy]

Yeah, that's a good reminder for all of us.

Some of the better defenses against creeping bad form are, in my experience:

1) Workout with a partner who knows proper lifts, and watch each other's reps, offering cues as needed

2) Be sure to treat the warmup the same way you treat heavy work sets. Use that time to think through the areas you are focusing on. Is it a tight upper back coming off the j-hooks in the squat? Is it shoving the knees out on the drive up? Etc etc. There should, in my view, never be a session where you are not going over form basics in your head just before and during the warmup, and also as you move into work sets.

3) Periodically re-watch videos showing good and bad form, and review how to spot good form as well as form errors. Re-read books (if you have them) and online articles. I have a large collection of videos I've saved on my computer, and I sometimes rewatch some before a training session, depending what I am going to work on.

4) Make notes in your log what you want to focus on next time, form-wise. If a cue now makes sense to you, or a new one occurs to you, be sure to make a note in a way that you'll see it next time.

I wish I had a video camera. I can imagine taping some sessions would be interesting and potentially useful.

[sgtrock]

2) Be sure to treat the warmup the same way you treat heavy work sets. Use that time to think through the areas you are focusing on. Is it a tight upper back coming off the j-hooks in the squat? Is it shoving the knees out on the drive up? Etc etc. There should, in my view, never be a session where you are not going over form basics in your head just before and during the warmup, and also as you move into work sets.

I actually do that, or try to anyway. But I find that when I focus on one area, after a few workout sessions I realize another area is suffering, so I start monitoring it, then later another, etc. I guess this is normal, and I see it as an iterative process where you improve one area, then another, then another, and each time the area of previous focus may backslide slightly but overall you are improving. But it still bugs me.

Thankfully I was able to see my back rounding that time. That was a huge wake-up call for me. Lesson learned, for everyone reading this. I think I may well have narrowly avoided injuring my back by realizing that and deciding to back off, actually.