brielf

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Yea prolly is. you need to look at your sleep and your diet.

what are your goals again? and how is the diet?

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Sleeping ~8 hours a night, but I wake up a lot during the night, it's been like that for 10+ years. I fall back asleep fast and I feel fine waking up though so maybe it isn't that terrible... Dunno if there's much to do about that, I've tried some supplements and even sleeping pills but nothing seems to help much. I guess I could try turning off PC earlier and read before going to bed but nothing has helped much.

I've been eating 3600 kcal a day for six weeks now. Pretty clean normal food, perhaps except for a big bowl of cereal every day. Around 160g of protein a day, sometimes more sometimes a little less.

I weighted 76.9 kg this morning, planning on getting a bit over 80 kg before I probably need to cut, like max 85 kg I think. I checked my test levels a year ago and I was barely in reference range so that could also contribute to bad progress. I weighed around 60 kg then after cutting to ~55 kg, so I think I cut too much and that might have affected test levels too. I should get a new test sometime.

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at some point you are going to have to eat more to get the lifts to go up. and yes volume will work, but i would be mindful of adding too much volume at one time. I would either pick the lower body lifts to add volume to or the 2 main upper body lifts. Would add any more volume to the pushing upper body accessories. if you want to add volume on accessory do it in the pulling motion.

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Alright, calories should be pretty high now. I weighed 74.0 kg 3 weeks ago (increased calories 3300 > 3600 then) and weight has fluctuated between 74.0 - 75.1 kg since then. Was expecting more/faster weight gain but gotta wait and see if it starts going up. My accessories don't have a lot of pulling now, doing DB bench/DB bicep curl on one day and Yates row/tricep cable extension on the other. Probably switching some of them soon...

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are you doing the bodyweight homework? aka the frequency pushups and the chins?

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No, I did homework until August/September but stopped completely in October. Just did one chin up now and elbows started hurting immediately...

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also for reference, on deloads, i suggest you removing enough weight where you are in the 15 rep range on the + set. on the first 2x5 sets....practice a very slow eccentric, pausing at the bottom and firing up out the hole with as much speed as possible. for example on bench you should almost come off the bench you are pushing so fast.

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I have strictly removed 10 % of weights every reset, + sets have been like 10 reps or lower. So I think volume has been a bit low, resetting to lower weight and adding some volume work should be good.

I've been doing greyskull since I posted in July, gotten some progress on every lift but stalling a bit now:

Bench ~50 kg > failed 68 kg two weeks ago and back up to 65 kg today, got two more reps than last time.

OHP ~36 kg > failed 48 kg three weeks ago, been quite hard to progress, several resets already. Hit the same amount of reps (5) on 45 kg this week.

Squat ~70 kg > failed 102 kg this week, reprogressed several times and gotten a few kilos more each time, but getting quite tough.

DL (trap bar) 88 kg > 130 kg. haven't had to reset yet.

I've been changing accessory lifts a lot, stalling quite a bit on curls/chin ups/DB bench etc.

High bar squatting feels pretty good and there's no elbow pain while squatting. But I haven't been able to do home workouts because my elbows start hurting really bad when I do chin ups.

I've been eating 3330 kcal since mid July, gained ~10 kg since then (started using creatine in September) and because lifts have been stalling and weight gain is stalling a bit, increased calories to 3600 this week. I'm hoping more calories will help break plateaus, but maybe I should try switching main movements too, I've resetted all but DL several times now.

Thanks for the answers. Yeah I just read some review of the program last December and just started doing it. Adding home workouts now as well.

I was just wondering about the workout order because in some variations squat/DL are listed before some of the smaller lifts. I'll try doing everything else before now.

I think I'll give sumo and trap bar deadlift a try. I was doing normal deadlifts before but sometimes I got a bad feeling in lower back so I switched to RDL and later did SLDL in AllPro.