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Nah dude, 5rm means you can only do 1 set of 5 at that percentage of your max.  RM= rep max.  A weight you can do for 5x1 isn't your 1rm, it's probably more like your 3rm because you can repeat it several times in a training session.  Generally if you're going for a rep range you'll go 5-15% lower than your max weight for that rep range, depending on your number of sets.  I'm sure your true 5rm is much higher than what you can do 5x5.


Movement efficiency is just how comfortable you are with the movement.  The more you practice squats, the more weight you will handle with them, even if you don't put on any muscle.  If you stop practicing squats, your weight will go down because you are no longer as comfortable with the movement as before.  That would be a loss in strength due to lack of practice/movement efficiency, not loss of muscle or anything else(usually).



I would say that increasing your squat that drastically in such a short period wouldn't be a good idea man.  You're right, in that it wouldn't be good for long term performance.  Getting gains in a short period of time usually means they can be lost in a short period of time.  Going up to 150kg is very possible, but you would have to focus almost entirely on weightlifting, and cut back on plyos and jumps a lot.  I would argue it's not beneficial to drive up your squat like that, because you're not working enough on your jumps and you're not sprinting.  Usually big squats=big standing verticals, not necessarily running verticals off 2, and certainly not 1.  I feel too many people use lifting as a means to an end.  In my opinion, weightlifting is a supplement for running/jumping, not a means to an end, because ultimately if you wanna improve sprints/jumps, you need to practice them.

Don't get me wrong, I think weightlfting should be employed for most of the year, but you're not a powerlifter, so don't think that squatting big weights will solve all of your running and jumping problems.  You should be approaching your jumps like a powerlifter/weightlifter approaching his max lifts, very aggressively.


With the deloading, do what you feel suits your situation best, just make sure you plan it ahead of time!

I took the liberty to read your journal.  If you're doing 5/3/1 which normally has deadlifts in it, then why not?  Just finish the cycle you're on and then start the new cycle again with deadlifts instead of romanian deadlifts.



What was your concern with deadlifts if you didn't start the program with them lol?

I'm learning now that it's probably a postural problem.

I sit on the computer all day and the mouse is kind of far in front of me. This protracts my right shoulder girdle. My right shoulder will round forward a bit, and my right serratus anterior is weaker because of it. Could also be that I play basketball and I'm right handing. Every jumpshot protracts my right shoulder girdle. Over a decade this eventually changes the posture of the shoulder and makes a slight difference.

Since my right shoulder is slightly ahead, when I bench the right pec won't be put under as much as a stretch. But the bar stays level when I bench... that means that my right tricep/delt are having to overcompensate to keep the bar level.

This would mean that my right tricep/delt are bigger than my left.... and they are. It all makes sense.

lmao, honestly, it sounds like you're over analyzing, but I see you're point with sports and everyday movement changing your mechanics. 

I know Eric Cressey includes a lot of single arm pressing exercises to replace barbell pressing with his baseball players(Pretty much his entire clientele).  And by single arm I mean literally with 1 arm, 1 dumbbell at a time.  It's good for some core work too with the anti-rotation going on.  I'm not saying you should replace regular barbell/dumbbell pressing completely, but it's something you might wanna include as a supplement for a couple sets.

lol, before I was training I was quite weak too, and was always picked last in gym class.  My 8rm was 95lbs when I started.  Puberty can do some great things

Any technique that's like a massage.  Foam roller, lacrosse ball, barbell(very painful), etc.  Practically anything can be used for soft tissue work, just be careful and don't get ahead of yourself with certain implements(like a barbell if you're not ready).  And yeah, just keep doing the stuff until you aren't so tight that you get sore.

lol alright I gotcha.  I'll test it out myself a couple times.  Thanks.

Yeah, that's why you need soft tissue work.  A lot of people will say do soft tissue work before you stretch, but I would argue you want to do so before AND after you stretch.  Sometimes after you stretch muscles can become irritated due to the joint capsule or just from the position.  The releasing definitely helps with hypertonic muscles.  You can't really overstretch, with those stretches, but you could just be very tight, soft tissue work definitely helps.  Overtime you won't get sore from the stretching either, because those muscles will lengthen.

You shouldn't be going numb or pinching anywhere, unless it's from the band on your hip or something.  Just readjust your body in the stretch, and try to get a different angle.  If you feel numbness, you're probably on a nerve(like when you touch your toes, you may feel numbness down your thigh hint: sciatic nerve), and you don't want to stress those things out.

First, deload if you feel drained(mentally or physically, don't do this often though).  See if changing the load/reps helps for 1 workout.  Like going from heavier sets of 4-6 to lighter sets of 6-8.  If that doesn't help, or you can't because of your goals(like if you're in season, you don't want to train high reps because of soreness) then go ahead and switch.

Pre-squat, just do the stretch until you can feel a change or see change.  Either the bodypart you stretched feels better and less tight, or you test and retest with a bodyweight squat or something and you see you went lower.  Could be 6 seconds, could 2 minutes.  Go with what works for the day, that is important.