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You can usually find a crossfit lifting shoe at reebok outlet stores every so often. As far as adipower or nike, never seen them in a store.

Check out the "cowboy method" by Chad Wesley Smith, he also wrote an article called "juggercube" that goes from 3x squat 2x bench 1 dead and an accessory back day, to 3 days a week over 12 week prep...

Come on man, it's not that hard to figure out. Some people don't care what they look like and eat whatever they want. Others do care, and probably track what they eat, and do some bodybuilding type...

You could check out "scientific principles of programming" by Chad wesley smith. It's like $45 or so but 400 pages of good info. And you can actually learn to program yourself. Or the rts manual by...

If you have access to fractional plates, then by all means go ahead and use them. But it's not a deal breaker. Do you think squatting 252x8 and 250x8 are that much different??

If your not using...

What did you weigh when you hit the numbers the second time?
And the time off will hurt strength gains significantly. Just to put it in perspective you took about 30% of the 5 months off. No one is...

I agree with above posts about not jumping ship. Maybe take a deload week where you squat 4x and up to 55-70% of what you usually do. The reduction in intensity and frequency will feel like a big...

Getting a stronger 1rm at ohp does not mean you bench will increase. Will your shoulders become stronger? Sure. But will that transfer directly to your bench? Maybe, maybe not.

It never hurts to...

Why don't you just rotate the days over two days a week, thus extending your cycle by a couple weeks, but you would still be getting in the recommended volume the program calls for.

One thing I...

Looks manageable, may be alot of volume to get used to at first. What's your plan for progression? Add reps? add weight?

You may want to take a step back and try to write out an entire 8-12 week...

Even your lats by doing some unilateral work. Db rows, 1 handed machine rows. Start with the stronger side and try to match reps with the weaker side. It's ok to use a rest pause style if needed to...

It's ok. Volume is really high for accessory work. You have quality exercises but just too much stuff. If you going to do the boring but bug template, just stick with that.
1. Main lift
2. Other...

I wouldn't add it to all three days right away. Maybe 3-4 weeks adding it on your light day. Then you can be at week 3 or 4 on light day and add in sets at week 1 on de day. Then maybe a 6-8 weeks...

Well seeing as there is no contest for repping squats, it doesnt matter all that much.

Now, will you benefit from an increased work capacity, most likely. Should you scrap your program and start...

As for your question of comparing estimated one rep maxes, just don't worry about them. They are estimates for a reason. And with reps over 5 the calculator gets thrown off.

As far as racking and...

Everything doesn't have to be an RPE of 9 all the time. A Lot of people take the programs mike T has put online and think that's how he trains 100% of the time. But most of those programs are used...

1) You could just buy the RTS manual. Mike T covers how to go through a volume phase in there.
2) You could take the above posters advice
3) You could design your own volume phase by simply adding...

i guess your sarcasm meter is broken.

What is this "emprical evidence" you speak of? Is this like an empire or something? If it is, I got an empire for you. AN EMPIRE OF IRON!

For real though, op is probably built up enough fatigue...

Hahaha I was thinking the exact same thing.

Op, your cns isn't fried, your probably just adapting to the changes you made in your training. Just because your tired it doesn't mean your "fried"...