Post Deload Troubles

So, last week was a serious deload for me, didn't pick up a single weight except for some really light bench and military press on Monday. Spent the week doing rehab work, mobility work, form work and some cardio. Really felt like I needed the break, and I was hoping it would allow me to come back super strong on Monday...

Went in Monday afternoon, super tired, and attempted a Max Effort Deadlift day that ended up a disaster in my personal opinion - here's how it went

Speed Squat - 5x5x170 - these like to killed me they were so heavy. And while the term "speed squat" may imply I was moving quickly (which was the plan), what really happened was I struggled to get to depth and then struggled to get back up. My form has become a DISASTER. I'm leaning too far forward, which is putting me at a bad angle to drive the weight up, and worse than that, I apparently have a corkscrew issue with my hips where my left side is slightly forward of the right - this results in a lovely little corkscrew motion on my way up out of the squat - PROBLEM!

Followed this mess with Max Effort Deads - again everything felt SUPER HEAVY!
5x135 (this was supposed to be a light warm up - not today)
5x215
5x250
3x280 (that was SUPPOSED to be 5+ but I barely got the 3rd one off the floor)

Did the rest of my accessory work - tried to stay motivated but I was drained
Bulgarian split squats (4x10 each leg)
Broad Jumps (3x10 - Brad nixed the last set as apparently I'm landing like a ton of bricks and he's afraid I'm going to hurt my knee until we work on landing form again)
Pallof Press 3x45

Made a half-hearted attempt at cardio (15 minutes) then gave up, came home, ate dinner and went to bed.

Given this disaster, I was wondering where I went wrong - after such a serious deload I should have been raring to go...this is what I came up with:

1) I had my monthly treat day on Saturday after we took measurements. While I didn't go too far off the reservation, I did have ALOT of salt and not nearly enough water.

2) I didn't rest as much as I probably should on my off day - went walking with Mom and my Aunt up the side of Iroquois Park - about 2 hours (half uphill/half down hill) and didn't get enough food or water (no way I made my 2500 cal that day)

3) Not nearly enough sleep on Sunday night, followed by WAY under eating on Monday (partially as a result of the temporary crown for my rootcanal that was put on that morning).

So it was sort of a perfect storm of wrong-ness, but its a lesson I definitly learned! Have to EAT to LIFT!

Did MUCH better today - had a decent Dynamic Effort Bench day:

Speed Bench 5x5x100 (yes these were actually done with speed)
Chest Supported Row 4x10x70
Supersetted with Band Pushups (4x10)

Landmines - 3x20x70

Dumbell presses - 3x10x40(each hand)
Supersetted with DB Rows (3x10x45)

Got in 40 solid minutes of decent cardio (would have been better but apparently my shoe/sock combination didn't work out well as I now have a fancy new blister on my heel and NO idea why)

Tomorrow is a cardio day - and I may throw in some more squat form work (considering trying something new called a wall squat to help me work on staying upright and not leaning so far forward into the squat, but have to clear that with the boss first)

Things WILL improve - just have to keep plugging away!

Later Ya'll :)