I've never had it be so bad that I couldn't do even a single rep after previously crushing it, but your strength and ability to perform does tend to fluctuate day to day depending on how you ate, how you slept, etc.
"the American spelling" of a word for a system of measurement Americans don't use? Ok, guy.
Carbs, proteins, dairy, veggies, fruits, fats. I eat a bit of everything. I don't count calories, but I'd have to guess it's around 2000-2500 a day.
Usually during the evening after lunch but sometimes during the weekend or a day off I lift in the afternoon before lunch.
7-8 hours.
I don't know. I don't feel injured. Everything's working the way it should, the joints are fine, the bones are fine. Unlikely there's any injury of sort.
you do actually use it but only in certain fields
could it be gut health?
This is the most vague answer imaginable lol. Regardless, the only way I can see lifts being so inconsistent is either something else is wildly inconsistent or you have an injury. There's just no way I can see a healthy body doing a certain weight for reps then failing to do the same weight even once on another day. Unless you're exaggerating. Some days are just weaker but not that bad.
Consistency is the most important thing
If you can't do pushups, try doing them with your knees planted on the floor, or try doing them incline, by putting your hands on an elevated platform or a box, it makes the movement a lot easier to perform. You can do these easier variations of the exercise until you get strong enough do a proper push-up, and then continue on from there.
Try pushing down into the ground with your fingers while in position for a push-up, you'll feel a lot less stress on your wrists.
I'll assume that you're trying to go ass to grass squat, because I've never heard of someone not being able to keep their feet flat on the ground while doing a squat at least a few cm below parallel. If you really want to do deep squats, find something that you can stand on so your heels are elevated on them, while the rest of your foot stands on the ground normally. Just look up how ATG squat ramps look like and you'll get an idea of what I'm thinking of. Deep squats with just body weight are more about your ankle and hip mobility, and not really about strength IMO, so you shouldn't really beat yourself up for not being able to perform them as someone who's not a seasoned lifter.
Remember, muscles grow outside of the gym, not inside it. The gym just provides the stimulus to tell them to grow. I'd say taking a little extra rest is more important when you're new to an exercise because the body hasn't adapted to the movement yet.
I have a floor desk because it helps me with my mobility, I'm sitting on the floor right now, I don't use it properly though since I'm always sitting in lotus position instead of doing things such as a deep squat or seiza position (I'm not flexible enough to hold those position comfortably or even for more than a few minutes), my point being that getting a floor desk if used properly gives you free flexibility,, also you need to place it in such a way that your back rests against the wall while using it. If you are not lazy like me and use it right you can stretch while using your computer.
If you change routines/exercise order or say go all out for a PR on a lift earlier in a routine it can definitely change the amount you can lift on specific lifts.
Barbell over mouth, not eyes for heavier weights. If your delt pec tie ins are hurting that's not necessarily bad but can be a sign that you're not keeping your shoulder blades retracted and down for the entire lift. Consciously keep them squeezed together and downward, especially during the unrack. Leg drive is enormous if done correctly and your back needs to be tight in order to take advantage of it as well. Try a heavy triple or double then 2-4 volume sets for hypertrophy. The heavy, low rep will teach you and your nervous system how to adapt. Lifting heavy is just as much of a skill as it is mechanical strength. And yes 5lbs every week is not something you can sustain forever. It's mostly just the first few months of lifting as your neurally adapt to the movement and get your newbie hypertrophy otherwise we'd all be benching 400lbs after three years.
only 24 months to go
