As a side note ctrl shift t is how I figured out my ex girlfriend was searching through all my shit . Hmm my chairdesk doesn ' t look quite right . facebook messages and email were last closed tabs ? ? I wonder . <| sep |> If you want good suggestions you may want to give more details on what you need or typical computer usage . <| sep |> this is the most pointless question I ' ve ever heard <| sep |> This looks really good , can ' t wait for AsiaAustralia servers ! <| sep |> My deadlift 1 rm is 475 lbs with straps . Deficits helped me a lot , the lower portion of the lift is by far my weakest part . If I pull past the floor , I can lock out every time . Hit a 445 lb 1 rm touch and go box squat just last week , parallel . 415 lb without the box right at parallel . My crappy bench is left with a 280 lb 1 rm . It was grueling as hell . I follow a PHUL variation . Tuesdays are my upper power days , Wednesdays are my lower powers days , Saturdays are hypertrophy upper days and Sundays are my hypertrophy lower days . Because my bench was lacking , I started benching three times a week , alternating between close grip , paused reps , and days where I go around 75 % of my 1 rm and work with as many sets as I can . I also ate much more . I thank my squat to SS , and the 10 pound increments I did every session instead the recommended 5 while following the program . I began following PHUL about two months ago and it ' s helped with aesthetics a lot , and it ' s been upping my strength . Because of my sport , I focus a lot on box squats , paused box squats , etc . I only go atg on Upper Hypertrophy days . I like going moderately heavy with a three second pause at the bottom for 3 x 6 or regular heavy atg squats . Tuesdays are heavy box squats , with a 1 rm attempt every two weeks , or if the weeks are going well , every week and a half . I ' ve been bulking pretty hard . Upped my calories and my lifts have been increasing very well . Most days I aim to hit my macros , some days I don ' t . I take decent estimates and it works out well . Gained some fat around the core but I still have decent definition allaround . Oh , and yes , the past few months have been hard as hell , but it ' s been worth it . The constant soreness and tiredness kind of sucked though . I ' m focusing on my push press and squat now . Planning to hit a 225 lb push press very soon . If there any typos , mind me , I ' m getting a new phone this week where I ' ll be able to record everything and post progress pics .