Deload is taking 10% off your working weight and then working your way back up by adding more weight like you were doing before.
Reduced volume with the same weight.
More carbs around your workouts as in have more carbs before your workout so you dont feel like shit during your workout and so that you have enough energy to get through it.
>Lifting for 2 years now, my lifts are fucking abysmal, I'm weak as shit. 6'1
>6'1
Well you arent really made for weightlifting but your lanky rom might be useful in more practical sport like table tennis or swimming.
Good luck in life user
knee pops
Deadlifting is okay because if I fuck up a deadlift I can just drop the weight.
Squatting is literally fucking going to slam me into the ground.
I don't actually think those lifts are too bad. Not stellar but decent enough. You'd probably stronger if you squatted but you don't so that's that. But you're lifts aren't too shabby, I think you've been listening to estatters on Veeky Forums too much. If you're finding yourself stalling a lot now try increasing volume, especially on upper body lifts.
My knee's pop too but they don't when I push my hips back and squat so that my ankles stay more upright. This is essentially how you lowbar squat. If you're concerned with getting slammed into the ground then you should squat in a squat rack with safety bars like a sane person.
I would suggest he train for hypertrophy for a while. Pack on some more mass, then program it for strength. Just food for thought, not saying your wrong.
sounds like you're not bracing your core or engaging your glutes. You need to make the squat more controlled and you will have less stress on your knees. In fact you wont even be feeling it in your knees.
I think you're right. Honestly he just needs to change his workout routine. Whatever works best for the guy since everyone is different.
>2 years
>Bench is 80kg 5x5
>Deadlift is 150 kg 2x5
>OHP is 55kg 5x5
what the fuck
Warning your gains will go through the roof:
Lift after fasting 14+ hours (the more the better)
Eat 6+ eggs a day
Dont eat any grains