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3) get it out of your head that this might only be a 3-month journey

There are niche companies that sell vitamin-infused vodka & beer, in case your body's alcohol dependence isn't solely on whiskey.

Tbh it's poorly programmed all around & not worth making "more efficient". If you actually check out those proper programs suggested above you should get an idea.

But if you're one of those folks...

You might want to spell out your goals to clarify what you're trying to accomplish. If you lift weights to build muscle effectively, your way is unlikely the way to get it done.

However, if...

You need to provide detailed info on your "program" beyond LULU if you want useful advice on how to incorporate an additional Olympic Weightlifting day. You should probably also describe what lifts...

I mean I agree with this, but I think this is what most experienced people already do - gradual changes. It's not like 1 week they do X volume & then the next week they automatically do X-Y volume...

I didn't read the entire text since the author doesn't know how to use footnotes/endnotes, but it didn't seem to me that they stated any conclusion with a remote level of confidence, particularly for...

I'd refrain from any somersault/twist combos.

The human body isn't a universal math formula, that all looks pretty precise to me. I step on the scale about once every few months so you're a superstar recordkeeper in my book.

Sounds like scar tissue in that area whether it be abdomen, ribs, etc... can be a lingering thing that can go away gradually over months/years. I'd avoid repetitive, ongoing things that aggravate...

In b4 PinK tells us how a few tugs & pulls gets his synovial fluids flowing.

Dude you seriously need to get rid of the whiny, defeatist attitude... that kind of outlook on getting into shape ends up being a self-fulfilling prophecy. No one who thinks like that ever gives a...

sooooooo that theory kinda went in a diff direction than i was thinking.

Well it depends - you've given no details other than you're doing it 2x/week & are adding volume. You don't want to squeeze too much into each workout day even as a novice.

You'll need to see...

Yeah like I said above you should know exactly why you're doing something different. I assume the theory you read is that you're pre-fatiguing certain muscles, and if that's the case you should make...

I don’t think so but it was a long time ago. I’m pretty sure I just figured it out by trying to lift weight without hurting myself.

I honestly don’t know the best place to post form checks, to...

Not really, tbh it raises a few different Qs.

I’d get a new trainer if you don’t trust his/her in-person feedback.

Try the misc if you need feedback from a 5th source.

If you’re going to do something out of the ordinary, you should know exactly why you’re doing it.