I was doing 2x/wk, one comp (heavy single + 8 sets) and one variant (originally rdl then banded deficit)

Im sure that programming was suboptimal. I’m inclined to think that technique is a bigger factor, since the strength is there according to est 1rm and has been all year. My est 1rm should be around 42x now.

I think that given your individual differences, particularly that you're more efficient than most at doing the movement and a self-proclaimed non-responder (nocebo as hell, btw), you could stand to deadlift more often and for more volume. As long as you don't do too many RPEV14 sets, you should recover fine.

Take a step back, cut if you want, find a way to deadlift in that sweet setup at home, deadlift more often, beware that home gyms are a frequent RIPer of 2p2 training logs, and you should be good to go.

Really doubt I'm noceboing myself, most overused term in fitness lately. It can only impact your experience, there is no physical manifestation. Being aware of the possible nocebo negates it.

You're right that I'm physically capable of more volume, but given that I'm already at about 8 hours of lifting/week I'm probably actually going to drop volume a bit during the cut. I'm not going to make much gains while cutting and it will re sensitize me to the training stimulus.

cliffs on what happened to 2p2 home gymers? I'd expect the opposite

Might be some selection bias on my part, but it seems like a ton of logs have ended within a couple of months of the lifter moving to a home gym. For my case, I find that the ritual of going through the pain in the ass of going to the gym makes it official somehow, and increases my compliance. I know myself, and I know that if the gym was in a convenient location where I could go any time I wanted, and that location was also where the video games and internet porn resided, I'd have trouble blocking out time to train.

As a well-documented non responder I'm not quitting until I get my gainz!

How are you a nonresponder?

Guy who gets to a 350 deadlift on his novice LP thinks he's a non responder. You should check out this hilarious log where a guy doesn't miss a workout for 2 years and his PR bench is 155lb.

Oh btw, my bench gives a discrepancy on my e1rm vs actual. I did 190x10 @6 the other day which is like ~279. Plenty of other sets/reps-ranges yielding upper 260s-270s e1rm. But I think my my max is 260 on a solid fresh day.

I always tended to be pretty close with e1rm on SQ/DL.

I have a feeling it's some kind of like shoulder muscle weakness being the weak link for higher weight. I think this because on my later sets of i.e 190x10 my form and bar path gets a little wonky and tougher to maintain and I can feel it's something shoulder wise that's giving in. And that I have the pecs/triceps still in the tank.

What I'm saying is maybe you need to train your weakness more (breaking bar off the ground). Not sure what that calls for. Nuckols has some chart iirc.

Just spit ballin

Paused and/or deficit deads.

e1RMs using higher rep sets are less accurate than 3RM conversions for a number of reasons.

By the way, this is an actual question, not a challenge to the premise.

Somewhat in jest, but I do think my genetics are near the low end of the spectrum for hypertrophy (while my leverages are naturally great for deadlifting). Not necessarily a non responder in the scientific sense, but 1.5 years in and even with a shirt off you'd need a pretty discerning eye to see any muscle. Curious to see if thats still true post cut.

Hey we can share the misery man, there's enough to go around.

I think that's all true. I remember seeing that chart. Deficit deadlifts are probably the way to go in that sense. Although BBM crew would probably suggest just doing comp DL only.

Paused are good for lower stress, but not necessarily power off the floor right? I think if I can get it up a bit the rest is easy. It's just the bottom where the legs are the primary movers where I struggle. Keep in mind I'm barely squatting 200

Then take your break from deadlifts and focus more on your squat. If what you say is true, then that might be the easiest way to add pounds to your DL long term anyway.

BP
4x4x150
2x4x160
1x7x165

Should have a PR here soon, just a bit of a learning curve with the new bar, feet were sliding a bit.

Incline
13x105
19x95 (7,4,4,4)

Dips 2x15
SS
Hammer curls 2x12x50
SS
Palloff 2x15x27.5

Banded pulldowns

Here I am using every pump and angle trick in the book to try to get some muscle popping at peak bulk

DL (mixed grip)
8x1x355
2x3x315

Pullups
1xBW+35
2x2xBW+35

Sq
3x8x185

Ohp
12x95(5,5,2)

BP
5x6x135
2x5x150
1x8x160



Incline EMOM
20x105 (10,8,2)

banded triceps

bouldering today, got close to beating V2s but not there yet. Somewhat disappointed but obviously can't have much expectation with zero training. Grip strength is woefully lacking I think that should be a focus for me moving forward

Keeping up nsuns for the next week until my gym membership expires.

Then I'm going to start cutting and running the following programs

Push
nuckols bench 2x/wk (using incline and OHP)


Pull
Pullup progression off Omar Isufs channel
Barbell Row LP

Legs
nuckols squat 2x/wk (HBBS, FS)
Barbell RDL LP

3 days a week, will add in 2 GPP days with LISS, ab, arm, and grip work

Sick man you're bouldering now too? It's really fun, especially after you get through the skin toughening phase. It's a good fit for people who are drawn to problem solving/strategizing.

I'd like to climb, my skin is pretty tough but my grip is ****. Unfortunately its impractical timewise, can't really go on weekdays so max once a week, not going to pay $90/month for that.

Can confirm its really fun, maybe someday can get into it. Feels good having my arms be basically useless today

FS
8x4x135
1x4x150

OHP
7x100
11x90 (5,3,3)

BP
4x3x155
1x3x160

bleh, elbow and bicep were hurting from the first set. Kept trying to fight through but eventually remembered how much it sucks having an injured shoulder for months and packed it in.

Need a real warm up in the future if I want to work out outside at night.

HBBS 28p
5x5x200 lsrpe 8

Pullups
2x6x10
2x4x10

Barbell RDL LP
3x8x155

Barbell Row LP
3x5x135

Chins 7xBW @8.5

Gpp 1

25 min 115 bpm 225 cal

15 minute super set
Hammer Curls 50x50
Planks
Farmers walks 70
Triceps push down 48x27.5

Incline bench w1d1
4x5x115
2x3x120

Pullups w1d2
7xbw
5x3xbw+20

Fat grip chins
8xbw

Barbell row lp
3x5x140
Lots of cheating, should probably take the ego hit and go way lighter

overhead extensions 4x8x17.5
db incline 4x8x80
facepull 4x10x12.5