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Only if you compete raw and hide them under knee sleeves.

You can't cheat unless you are breaking a competitions rules.

Nothings cheating in a home gym haha.

Whether it's useful......

FitNotes Workout - Thursday 14th January 2021

** Comp Bench **
- Total Sets: 4
- 110.0 kgs x 1 rep
- 90.0 kgs x 5 reps
- 90.0 kgs x 5 reps
- 90.0 kgs x 5 reps

** High Bar Squat, Belted **

Creatine works for the vast majority of the population and will provide a small intra set recovery boost.

Mass gainers are just calories. If you are heavily time restricted you could make you own...

Currently on push - FB - pull - push - lower

Is fairly enjoyable.

Sounds decent so far mate

Its utterly insignificant really. So just do what you prefer.

Can't recommend a mobile app

But Average to Savage 2.0(stronger by science)
All the barbell medicine programs
And brazzos Valley barbell free program
All have excellent spreadsheets.

Rts...

You don't need 48 hours rest lol.

And if you do your intensity management is awful

FitNotes Workout - Monday 11th January 2021

** 2ct Mg Bench **
- Total Sets: 5
- 75.0 kgs x 6 reps
- 75.0 kgs x 6 reps
- 75.0 kgs x 6 reps
- 75.0 kgs x 6 reps
- 75.0 kgs x 6 reps

There aren't any studies that say 20 sets will kill your gains.

What is very obvious and logical is that, at a certain point, of both intensity and volume the cost outweighs the extra benefit...

Squat variations, safety bar is top of my list
Paralell pin squats
Belt squat
Hack squat

Leg press would be my final option if for some reason none of those were

Can you sit on the floor and reach the bench rack?

Both kneeling press and z press are good

Landmine rows are always good to have.

Front foot elevated split squats are a beastly exercise and require very little weight.

If you get a mini band cheap you'll hugely expand your options as...

FitNotes Workout - Sunday 10th January 2021

** Comp Squat **
- Total Volume: 2,220 kgs
- Total Sets: 6
- 120.0 kgs x 1 rep
- 112.5 kgs x 3 reps
- 112.5 kgs x 3 reps
- 95.0 kgs x 5 reps
-...

Yup lower days suck 😂.
Doing one right now, it's not even particularly hard but it's just not as fun when you aren't benching

I don't think you would lose any, just be harder to manage all the work and progress as consistently.

5 miles every morning + 6 days lifting sounds like a lot. What do the lifting days look like?

Belt has no disadvantages. Just don't think it's an injury prevention device. It's not.

Sleeves I'm not a huge fan off, potentially some negative impact of overly tight sleeves which are the only...

Unlikely.

Novice linear progression like that gets everyone to different places, but a 500 squat is very unlikely without something more personalised with fatigue management and probably some...

FitNotes Workout - Friday 8th January 2021

** Comp Bench **
- Total Volume: 1,345 kgs
- Total Sets: 5
- 105.0 kgs x 1 rep
- 110.0 kgs x 1 rep
- 95.0 kgs x 4 reps
- 95.0 kgs x 4 reps
- 92.5...

We could honestly delete this entire section and all the stickies and just put that... And it wouldn't be bad.