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AI Summary
- Ten-step protocol for hitting a deadlift PR in 30 days including calorie bumping, 8-9 hours sleep, weekly programming structure, and deload weeks
- Steps include heavy deadlift, squat, and hip thrust frequency; moderate body part intensity; strategic pre-workout supplementation (caffeine, agmatine, theanine)
- Practical meal timing (2 hours pre-lift) and priming technique recommendations to maximize PR potential within compressed timeframe