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xuaxace still killing it! keep up the good work. hope everything is going well for you in life mate

Deadlifts looked easy as ****. Are you in Sydney atm?

I think you made the beginning phase working up to previous PRs too long hehe

keep doing work mate

Don't rush it though; like you said before, just up carbs by 40g per week. But don't go over 500 calorie surplus I'd say

natty recomp don't work so well mate; and your strength progress will struggle.

yeh, you're on 2500 calories per day lol; seems to low for a bulk. Or are you still in the process of reverse dieting? But yeh, add carbs to fill up some more calories to get into that surplus, if...

I enjoyed the first 4 weeks of madcows; easy work getting back to PRs :D

i think you need to follow a better form of strength periodisation for your big 3 lifts man. In general, it doesn't look like you actually follow a set routine; detailing specific sets, rep ranges...

dat arch. yo tbh, i think it's too big lol. if you arent planning on completing in powerlifting, i really don't see the need for it to be like that. some arch is always good, tends to be better for...

Oh that's interesting. Haha, nah the accent just goes well with the raging

i always laugh at your pre-squat screaming, with that accent :D . were you born in spain or australia?

www.dictionary.com is good for defining

i know but still, you have to add more accessory. because the 1 top set really isn't enough for hypertrophy, imo should have 3 accessory exercises. something like this:

monday & friday: weighted...

1 accessory exercise per workout isn't gonna give you badass size champ; gotta add some more in.

when i first switched to doing more than one top set on squats, and with this new form, i was squatting 100kg for 3x10 i think lol; embarassing. i was used to pl form, just one top set; so much easier

I am logging on gsf; but you left. My current routine is chest&back/legs/shoulders&arms/off/repeat; so E4D frequency. Nothing under 8 reps really, high volume, low rest periods (60-90s on everything....

high rep squats suck balls; i have come to learn this since switching to full bb. but what sucks even more, doing it for more than one set. I used to think low rep squats were hard lol

are you following a madcows progression style for squats?

GH release from squats is broscience; the impact of it is negligible. and any of those 3 routines will work fine