I do banded internal/external rotations as a superset between early warm-up sets. Saves time and gets the blood moving.

Don't sleep on the sleeve work. Banded distractions and light kettlebell halos keep things tracking nicely.

Quality sleep is also mandatory. Muscles grow outside the gym floor.

I prefer an upper/lower split over a traditional powerlifting layout during this phase. Allows for localized recovery.

For upper back, do chest-supported rows and heavy facepulls 3 times a week. The upper back can handle an insane amount of volume.

Thinking of cutting out meat for health reasons. Can I still hit 200g protein?

Good point. Clumpy oats are the worst.

Ghost is great but so expensive here in the UK.

Tired of Chocolate. Who has the best tasting protein right now?

Okay, sticking to my rice and oats then.