I dont know if more volume is the answer... I hit 405x6 last week no problem and put like 40lb on my deads during May

Plus I only do 1 working set of deads a week

My main thing is just keeping healthy + not getting injured... when I get a good run its all good. But for deads my main concern was getting enough leg action in, which it looks like I am.

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a serious attempt at cutting has been the answer for awhile now if aesthetics are your concern. you have a decent base regardless what people will say

you cut the bodyfat down, youll look in top condition

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Aesthetics are the primary long term goal, but to get where I wanna be I need more mass/strength. No way around it

Not even gonna set any goals... just gonna see where a year or so of straight bulking gets me, and continue to discipline my diet. I feel like the last two times I cut, I nuked what little strength gains I made, and didn't even get that much leaner in the long run. So I might as well keep clean bulking and cut once my strength/size is where I want it. Long way to go

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I squat to improve my deads too. Which is why I do box squats

You're sort of getting mixed messages re: squats. You gotta decide which type squats you wanna be doing.

You're currently doing oly style squat: knees going past toes is correct form. High bar position. Upper body stays upright during the whole lift, no sitting back. Less involvement of the posterior chain (ie hip drive), more quad work. Weight is distributed to the front of the foot, so heeled shoes are preferred.

Powerlifting squats: the opposite on all the above points.

Flare knees out with both styles, and point toes in the same direction. Stance width is whatever, that just varies according to what's comfortable from person to person. Altho you should vary your stance to see which width allows you to squat deeper. All of this kind of ties together, gotta experiment a little, until you're able to hit parallell at least.

I think your deadlift would improve with more hip drive. Your first rep is alright but then your form gradually changes, until the final rep where your hips don't come forward hardly at all and you perform the lift entirely with your back.

You say you want 1) bigger deadlifts 2) more hip drive. The way I see it, switching to powerlifting squats will improve your hip drive, which will in turn up your deadlift. But I know people tend to prefer one style over the other mostly depending on how their bodies are built At the very least you should fix to go deeper. Those are partial squats homie, and it's obviously not a heavy weight for you.

Damn good analysis Nascimento

I'm trying to think of where my weakness is but I'm not sure

Powerlifting squats do kind of approximate the motion of deadlifting more so it would make sense that that would help deadlifting more. I mean w/good deads you kind of start in the bottom of the powerlifting squat stance. You are right that that is light weight for me though... it was only 225. I regularly squat closer to 300 and I do think I sit back more that way. Lower power day is some time this weekend so I will record my form then. I do think I might need to start going lower overall though.

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Power days are really terrible

Had 2 of the worst workouts in a while this weekend

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What happened?

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youre right, i squatted today and paid attention to my knees...theyre past my toes

if you have the willpower and drive to reach the PR's you have, cutting will be a breeze

key is keeping protein high and really pushing it in the gym, if you hunker down on a deficit number you cant fail

all my numbers are the same or higher since starting my cut back in october. I know you have the capacity to do it

also to chime in on your squats, depth is the only real issue i see

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Upper power, I regressed on bench

Lower power, I couldn't even get through the workout. Quads were fried after 2 sets of squats

Gonna see what happens on hypertrophy days but I might be due for a deload week.

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how much % of your 1RM are you doing on hypertrophy days?

it should be 60%, dont do more than you have too

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I'm hitting about 70% on bench, 70% on shoulder press, 60% on squats, prob about 60% on rows, deads are deads

I think I'm in the right range, I am seeing decent progress on hypertrophy days so far.

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Man yesterday was pretty wild

Biked into and from work
Did chest/arms hyper day on my lunch break
Came home, did abs and swam for about 45 minutes
Was good w/food (only carbs were like 800 kcals split before/after lunch workout, and a bowl of peas + tomato sauce on my daily chicken)

Not leaner on the scale but def leaner visually, if I can keep this up recomp should be no problem.

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Noticing some things.

These longer workouts make me HUNGRY. By the time I'm down to the last few exercises sometimes I feel hypoglycemic

I am responding better to higher reps on bench. 10/set is the magic #. I'm putting on #s steadily.

I think flexibility might be holding me back on squats. I can go ATG fresh + unloaded, but I tried to go ATG with 135 and couldn't get lower than my usual. I would have to really relearn the squat, which I'm not sure I'm prepared to do right now.

Weight is holding steady at 189.

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