Adarq.org

^Yes, the difference in the last vid was obvious, i noticed, just didn't comment to avoid recycling the same conversation.
Improvements everywhere, keep it up!!!

USA looking good but not that good. The personalities absence compared to previous tournaments ( Kobe, Lebron, Wade, Durant, Melo ) is showing.
Spain looks #1 candidate for the trophy currently, given they are playing in their home too.
USA looks like they could even fall as a surprise victim and not reach final ( like the 2006 tournament where Greece won the semi-finals  ).
Still too early though, gonna be very interesting.

Well, we played nice so far but the opponents were much weaker so you can't make any safe assumptions. Following games of the group vs Croatia and Argentina will show more.
We have many significant absences ( e.g. Spanoulis, Koufos ) but we finally have the best ( imho ) Greek coach in the national team.
As a squad, our main disadvantage is the center position, only 1 very good center ( Bourousis ) and one mediocre sub ( Vougioukas ).
In all other positions we are good.

The previous days, was what you logged just the breakfast or you didn't eat anything else all day?
If so, don't you think that 600-800 kcal with under 70-90g protein is way beyond the cutting and deep into the starvation spectrum?
Or is it just a temporary sacrifice to get your bw at a given number in some ( very few ) given days? If so it is more understandable, although i still disagree.
Plans like yesterday's ( 1400 / 120 ) would serve you much better. But of course they need more time.
Protein is too low too, even 120g is still much below the 1g per BW lb.

Just a few notes, i know you know your stuff and you are aware of all that, but sometimes the outside observer notices things you don't.

I agree with the above. But if you re-read my schedule you will see that i will be out playing bball 3 times a week, so i don't understand why we are talking about what i should do when i can't play basketball and do an intensity program, i said i will be playing lots of bball and want to do a GPP program.

Also, i gotta say it, your persistence on the things you suggest is a bit , ehm, above average. You remember things and then you are out trying to convince people to do it , with lots passion too. You now (re)discovered the texas method and suddenly all the forum has to do it. And i didn't even disagree, i said i like that approach and i plan to do it, i just had two ( extremely similar ) approaches in my mind. Frankly , it is a bit tiring and annoying to have an extended discussion in my journal about if Bill Starr or Tx or 5/3/1 are most effective or more simple. And i have seen you do it in many other journals too. When you discovered or re-discovered donkey bonces, hip thrusts, high bar, halfs , this 1 1/2 squats etc, you get kinda obsessed. Don't get me wrong,  I don't  question your motives, you are trying to help people and you genuinely believe that this is the best advice. It is just a friendly note, i think you are over-doing it, which is serving your initial purpose bad too, like insisting too much will make people feeling negative and fed-up towards what you are saying.
Or , all this could be my own totally distorted and subjective perception, you are just fine and i am an old itchy easily-irritated weirdo, so nevermind. 

Body composition measurements:

Net morning weight : 82kg / 180.75lbs , lightest i've been the last 5 years or so , 
Waist : 85.75cm / 33.75'' , all time lowest measurement ,   

Online bodyfat estimation : 14.8% , first time ever under 15% at this . 
BI scale bodyfat estimation : 15% , oops, regressed here , 
AVERAGE bodyfat estimation : 15% , ties all time lowest average of last week.

Previous:

Net morning weight : 82.2kg / 181.2lbs
Waist : 86cm / 33.85''

Online bodyfat estimation : 15%
BI scale bodyfat estimation : 14.8%
AVERAGE bodyfat estimation : 14.9%

Fine. Had a little ( a lot ) too much alcohol this weekend. I guess that skewed the measurements a bit, should be better. I feel and look like i got leaner.
Anyway, no worries, back to gym + often bball + reduced alcohol will have everything fall in place.

I am starting my GPP today.
I have full court bball session every Thursday so i plan to go like this:

Monday : Volume squat + upper ( bench - pullups )
Tuesday : bball skillwork and/or sprints and/or jumps.
Wednesday : RDL+Lunges+arms ( OHP-biceps-triceps )
Thursday : full court bball
Friday : rest ( unless i am leaving for the weekend, then do Saturday's plan )
Saturday : Intensity front squats (3x3?) + upper ( dips -chinups )
Sunday : rest

Volume squat = 4x10 paused. Or is that too much, forcing too light load? Should i maybe go for 4x8 paused? Or 4x10 normal? Opinions?
Upper = 4x10 everything.
RDL - lunges = 3x8.

Diet = massive eating ( 3000+ ) on workout days with post-workout carbs concentration, deficit on all other days.

Duration : 8 weeks.

Goal : GPP and re-composition. Ideally i would like to actually gain a couple of kgs ( not more ) while getting leaner too, but i can live with staying at the same weight and losing fat ( so adding a bit of muscle too or else the math doesnt work lol ).

Objections/thoughts/whatever?

27 August 2014

Bodyweight@session : ~84kg
Soreness : VMOs 5/5 , quads, hamstrings, glutes, abductors, chest, back 2-3/5. Sweet
Injuries/aches : none

-1 hour of bball practice.
Incredible quantities of sweat.
Couple of random jumps in the end, getting ~29.5''. Happy with that in such a fatigued and sore state.

^^^ Forum tip of the day : The quote headlines are hyperlinks to the post. 

26 August 2014

Bodyweight@session : ~83.5kg
Soreness : hamstrings, abductors, glutes, shoulders, triceps, traps. All this from sprints & bball? Shit!
Injuries/aches : none

HIGH BAR ATG PAUSED SQUAT:
10@20kg
10@40kg
10@60kg
8@70kg
5@80kg
-Felt like doing paused ATG squats. Liked them. A lot! I will stick with them for GPP phase.
Might keep them later too and alternate between volume paused for strenf and either front or half squats for power/specificity.
KF, here i come, i am only ~100kg below.

PAUSED BENCH PRESS:
10@20kg
10@30kg
10@40kg
10@50kg
-Paused here too. Will also keep it paused for the GPP phase.

PULLUPS:
8@BW
8@BW
7@BW
5@BW
-Weak. Would expect to get 10 at first sets. Fail was on grip&forearms though, back could handle more.