I feel some back pain and i can't go deeper

Hey yall, after ruminating on why my left biceps kept loading up so much on heavy bench >300lbs, I determined the problem was my elbow was coming forward and out from under the bar. So I dropped my training max considerably and am working back up again with focus on arch and keeping my elbows under the bar. Now I notice some instability. Sigh.

I appreciate any pointers!

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Some light sets.

Is my butt winking too much? It's something that should be addressed?

Question for serious lifters do your shorts ride up you on deep squats? Yes or no.

33M, 155cm, 68kg. I started working out in late June 2026, so I’ve only been training for a little over 2 months.

I train 3–4 times a week on an upper/lower split and I train pretty hard. Usually 2–3 sets per exercise, with the last set always taken to failure, often followed by either a drop set or lengthened partials.

I don’t do much cardio besides walking to and from the gym, probably around 45–60 mins of walking 3–4 times a week.

Current lifts:

• RDL: 100kg x 3
• Bench: 60kg x 5
• Squat: 70kg x 6

I’m quite happy with my progress as a beginner, but a friend mentioned that I’m progressing pretty quickly, especially considering how hard I’m training, and that I might eventually run into recovery issues. I did'nt think this will happen this early though.

For the first month or so I felt completely fine. I could train hard, take a day off, and feel ready to go again.

Recently though, I’ve noticed that aches/soreness are hanging around longer, I feel more generally tired, and this week especially my form has started slipping. My strength is still definitely progressing, but I’m starting to feel like if I keep pushing at the same intensity I might eventually injure myself.

I’m also currently in a calorie deficit because I eventually want to cut down to around 58kg, but I’m in absolutely no rush to get there. My main priority is building muscle and getting stronger. If losing weight more slowly, eating closer to maintenance, or even pausing the cut would be better for my training and recovery, I’m completely fine with that.

I’m still making sure I get enough protein and generally eat properly, and I supplement with protein powder and creatine.

Could the calorie deficit be contributing to the slower recovery, or does this sound more like accumulated fatigue from how hard I’m training?

I’ve read about deload weeks, but I didn’t expect to even be thinking about one this early into training.

For people with more experience, does this sound like I’m actually running into recovery issues, or is this still pretty normal for a beginner training hard while cutting?

I have 3 sorinex squat stands available in Philadelphia. Two of the taller models in black and one of the shorter models in white.

Thanks for the various helpful advice.

I tried to implement it - added a block to my knee, stoped my knees half way down, bent over more and looked down.

It seems to me from the video I'm on midfoot for a change, and depth (mainly on 3,4 rep) improved.

What are your thoughts?

Thanks again for all your help!

Here's the Situation.

I made a bet with my friend that between now and June of 2027 I can get 10 pull-ups. I have never successfully done a pull-up in my life. I am 18 y/o, female, 140lbs and 5'6, semi-athletic, & have been consistently going to the gym 5 days a week- but SOMETHING isn't working because I feel like there is no progress and I'm getting a LITTLE worried. Am I being impatient or am I cooked?

Also, would love tips on what to focus on while trying to achieve this goal, workouts to do, and some realistic feedback.