I've been doing 5/3/1 for the past 5 months or so I'm wondering if I just need to take 2-3 weeks off. I haven't done a complete deload in 3-4 months and while my bench/press is doing okay both my squat and deadlifts have decreased considerably. When I do deadlifts I just feel like my core and lower back get wonked right away (I remember 6 months ago I could hold a nice flat back doing no-reset reps with 315 for 5) and I just have no energy/strength in me. Sitting back and pulling up my shins feels twice as heavy as it used to be. For squats, it's like I get weaker every week. I did 3x5 @ 195 yesterday and I was barely able to finish, it just felt so fucking heavy. Heavier than the 250 that I used to do. Good low-bar form, but my hip-flexors were the only thing that I felt were being activated. I don't know what the fuck is wrong with my lower body, it's like nothing is activating like it should. edit: some quick searching led me to try these: Finish your squats, deadlifts, good mornings, pull-thrus, and glute ham raises correctly. When you pop the hips through at lockout, make sure that you’re firing your glutes to complete the movement. Imagine pinching something between your butt cheeks. 2. Bring your stance in a bit for a few weeks. This is a great time to do a lot of conventional pulling. Make sure you incorporate glute activation work in your programming. Simply integrating some dynamic flexibility and activation work can yield tremendous results. It’s one reason we created Magnificent Mobility. Dynamic flexibility exercises won’t irritate the joint capsule like prolonged static stretching. By integrating movements that combine glute activation with hip flexor lengthening, you kill two birds with one stone. Get some myofascial release done. Foam roll prior to all your dynamic flexibility warm-ups and visit a therapist certified in ART and/or massage. As the hip feels better, gradually add hip flexor stretches back into your program.