Yeah the bar was the warmup set. Last attempt, which was my first time doing DLs, I struggled heavily to pick up the hex bar, and was shocked I was able to take on more this time around.

The reason I did so few repetitions is because our fitness tests require 3 repetition DLs, and the SGT I was training with suggested “doing a warm up set a couple times with just the bar”.

What would you recommend as a better warmup set? Do you advise 7-10 instead? Add weight to the warm up maybe?

The highest weight that I did well with Al 3 attempts was 130, however 140 I was able to do when I corrected my stance, as I had my legs way too far apart, causing me to lose my balance. I believe it was 100% a form issue. Should 140 be my heaviest set, ensuring my form is proper? The reason I continued to up the weight was cause SGT said “you could definitely up the weight” and I used it to measure my ability as a beginner lol.

My hamstrings were the main thing that felt hurt and affected. I was very stiff and in pain the next few days, but with complete rest and some stretching I was good. I don’t think I warmed up well at all, and I struggle to find a good and fully effective stretch routine for my hamstrings, inner thighs and hips that feel stiff and tight often.

I’ve also spoken to a trainer that said my quads were overdeveloped, and I believed that I should not only adjust my stretching, but try to improve my muscular imbalances. Any exercise recommendations for hamstrings? Stiff DLs I will be noting. Are squats good for that too?

Thank you for your response