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genetic potential for your height is 100-105kg lean. you have a big 25% room for improvement.

keep grinding buddy.

I'd kill to be 85kg lean. 100kg would be amazing. I just cant even imagine but then i look up before and after transformations for first time users of similar height and they go from like 80kg to 95kg and look amazing and meanwhile ive been working my ass off all these years and still havent' made any noticable gains.

(BS 5x110 (alternating paused reps starting from 1st rep), 1x120(Paused; PR)
OHP 4x55, 4x54.5, 3x56, 2x57.5, 3x56, 2x57, 3x55
Incline Bench 8x40, 10x40, 2x50, 5x60
CND - TM jog, 1.5kfm @ 8km/hr, ~11mins

BW: 79.0 (da fuk?)

Notes:
Was conservative with squats .. have decided to chase the 2xbw paused milestone .. wishful thinking considering i havent ever done with or without a belt or a pause or whatever but im willing to try it because of something lyle mcdonald said about maintaining intensity on the bar while cutting. well i cant do that since my squat has vanished but i can make reps a lot intensier via paused so maybe that will do the trick. tbh it shws up my weakness pretty well in that i cant lock out for shit so perhaps now i can address it better than without a pause

um i tried inclined bench for trhe first time. it may be the exercise which gets my upper body training on track cos it felt completely different from the other 2 presses (overhead and flat bench). but the reason i nevre used it cos i dont have a way to fail safely. the incline bench wont fit inside the rack and so that makes the exercise more challenging to execute alone..

and yea i think im not going to bother with push presses anymore .. it's a quality exercise, just not for my build tbh. the btn variant is too weird to do heavy, again thanks to my build. so will just stick to the presses.

hoping to be consistent with the treadmill work, for health benefits if nothing else but i am hoping it gets me in better shape.

Yesterday i went off-diet. I usually fast til 6-7:30pm but was with family at lunch time and even tho the food seemed clean, im not sure bout calories, it was mostly meat and rice, so theoretically it's all good but i dont like change of routine and anyway by midnight i had lost willpower and i found a column of M&Ms and demolished id say about 2/3 of it. maybe.

just weighed myself now and the scale read 78.0kg .. which is a PR but keep in mind it's 5pm rn so it's not an AM PR, i didnt get an AM reading today .. but if my AM reading is 78.0 or less id be pretty delighted to achieve my goal. This is day 1/4 of the remaining cut -- i wonder if i should keep dieting but while im good at dieting and i could do another 14 days, the problem is dieting, it's coming off the diet and staying at the same leanness. Plus i dont think i could ever be happy with how lean i am. Im leanish right now but still fat - it's conceivable another 2 weeks of dieting would leave me with a similar assessment. Tbh, i need to stop dieting and focus on getting myself anabolic, or at least not catabolic to get some weight on the bar.

yeah we'll see how it goes, hopefully i can get sub 78.0kg on thurs morning and stop cutting for 11 months. taht would be ace.

Skipped training today, too fkn hot and i had to wake up early for an airport trip so sleep was interrupted. im ok with htis, i think i will take 3 days rest between training sessions in this last week of the fat loss phase. happy australia day, my least favourite day of the year ... not before the new movement against it, i just dont like it cos nationalism makes me uncomfortable

Summing up the Diet to Gaining
Bring calories to estimated maintenance minus 10% (14-16 cal/lb – 10%)
Maintain dietary protein initially at 1.2 g/lb LBM
Raise carbohydrates to a minimum of 150 g/day
Keep dietary fat lowish
Reduce aerobic exercise
Eliminate metabolic training
Increase volume of heavy work but with submaximal weights

Sample Transition Phase Diet
So let’s say our lifter finished their diet with a 10 pound fat loss.  They are now 170 lbs with 153 lbs LBM and 17 pounds of fat.
170 lbs * 15 cal/lb = 2550 calories – 10% = 2300 calories target.
Protein will be 153 lbs * 1.2 g/lb = 183 g/day. At 4 cal/g this is 730 calories.
Carbohydrate will be set at 1.5 g/lb or 255 grams/day.  At 4 cal/g this is 1020 calories.
2300 calories – 730 calories – 1020 calories = 550 calories from fat.  At 9 cal/g this is 61 grams of fat.
So the diet break diet will be 2300 calories, 183 grams of protein, 255 grams of carbohydrate and 61 grams of fat
which is 30% protein, 45% carbs and 23% fat.

src: http://www.bodyrecomposition.com/fat-loss/transition-phase-between-dieting-gaining.html/

Plan for coming off this cut in 7 days time. Numbers magically work out to my goal weight of 77.5kg ish. Of course i havent yet broken 79kg in the AM but it cud happen in 7 days, right. right?

Quote from: maxent on January 23, 2017, 10:42:06 pm

they're fatigued .. if they were just tight i wouldnt even care cos as long as my squat looks and feels fine, i dont care about mobility per se. And if you see vid of my paused squats, i look pretty damn good, not just for a basketball player build!  so im not too bothered. But if stretching can help make those tiny muscles stronger then im keen to do that as well?

I'd still give the stretch a go. It will cost you 5 minutes of your life and you can decide to pursue it further from there. My hips feel incredible after doing these stretches and whether my hip flexors are "torched" or tight is irrelevant. Maybe stretching will help with their recovery.

no probs .. i dont mind doing them, i stretch my hips reg, i dont mind adding another ex to the mix. uploading my pausaed squat to insta atm, check it out

i understand how the programming is supposed to go, my point was that you tend to get discouraged and distracted as soon as you stall and that it doesn't matter which program you choose, you'll still stall at some point. just pick one and stick with it.

Good point. I am looking around for ways to stay as unstuck for as long as possible to make this process work well for months and months. Just ordered some 4x0.25kg plates so on lifts like ohp i can now make 1/2kg jumps .. already had 1/2kg plates for 1kg jumps. And my plan is get +5kg thru these plates, then the following workout use 2x2.5kgs (essentially repeating the weight from the previous week) before using change plates up to the 10kg boundary, and repeat. If i do stall, use a reset and just take it in stride.

progress won't be perfectly lateral regardless of which you choose. if you go with doubles to triples you'll still stall and get frustrated. if you want to get better at push press, do mostly push press. or, listen to pendlay because he's an actual expert.

Here is the source

it doesn't end at doubles and triples, progress goes 6x2 one week, then 6x3 the following ... up to 6x6 by the 6th. I actually got there once even when i was cut to sub 75kg! THat was a year ago and i think partially it was b/c I had accepted a mediocre squat and i had more recovery resources available? im in a similar position now with my squat decided to vanish so i may just priotise upper body instead of freakign otu and getting down, im sure squat will come back eventually ..
tbh, now that im on the ohp 5x5 wagon, im even tempted to just stick with it and see where THAT goes .. heh, which is what i did today!

have decided though that while my push press is WiP .. i will consider using the btn variant as my strength builder if that one is easier to do technically correctly  and if teh normal one ever gets good enough technically i can just switch over, otherwise no harm done ive got a decent compromise in the btn variant. It's not as sexy but 100kgx5 btn power press is still an okay goal to work towards