That's a lot of baseline caffeine. Your pre is competing with an already saturated system. Cap the coffee earlier and the pre will do more even before any full reset.

Also worth looking at your total daily caffeine, not just pre. If you're having coffee all day plus three scoops of pre, the pre was never going to feel like much. The reset has to include the coffee or it won't work.

Avoid sitting on deep soft couches. Completely triggers bad lumbar flex.

Do you ever get bored eating basically the same thing? That's usually what breaks my diets, not hunger.

Excellent. The bar should rest on the shoulders, not in the hands.

Also worth filming a set from the side. If your hips shoot up first and the bar drifts forward, your lower back ends up doing a disproportionate share and you'll feel it. A pump from good leverage is fine, a pump from a rounding back under load is the warning version.

Boring and works is the whole secret. Great write-up, appreciate you laying it all out.

Curious why weighted pull-ups first rather than rows? I always assumed rows for thickness should lead.

Stick to scientific principles: roll briefly, then move through deep patterns.

Welcome! Don't ditch the big three entirely though. Keep squat, bench and deadlift in at moderate volume for your base, then build the bodybuilding work around them. Best of both worlds and your strength won't tank.