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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.

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.

Quote from: Coges on January 23, 2017, 11:11:33 pm

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

Just had a look. Your squats look good mate. They pretty much always do.

Pls don't think I'm saying your squat is off or something by suggesting tight HF. I just know for someone who has supposedly loose HF (told to me by numerous physios, osteos, etc)  I have benefited a lot from these stretches. Apparently a lot of this has to do with years and years of trauma that these muscles cop.

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?

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

BS 6x110, 6x110(paused 1st rep), 8x70(paused), 8x90(paused)
BP 3x5x80
Back Xtn 3x8x65(PR)
Back Xtn 12x10(25 degree; PR)

BW: 78.7kg (PR)

Notes:
Still cant squat for shit, made hard work of 110kg,, feels like how 6x130kg used to feel 5 weeks ago. Im such piece of shit, i lose 2kg of weight and take 20kg off the bar, good job dickhead.

Your posts scare the shit out of me. I injured my back over a month ago and haven't squatted since then and had to cut most leg workouts cause knee pain started coming up, and I've also steadily been losing weight. When these injuries finally pull through I'm probably going to be squatting 225 again 

(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.