This split is almost exactly what I was doing for a while. Idt all 3x10 makes sense but whatever gets you in there.

I think you'd have better results bulking up then cutting rather than cutting as low as you are then bulking.

You're not going from 150 to 175lbs while staying under 10% bodyfat

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Yes

Mythicalstrength wrote about lifting while eating a low carb diet on his blog.

I did for a long time, I had no issues after I fully adapted to it. If you're still transitioning to low carb (it takes weeks, if not months) you will feel like shit.

As you become stronger, not eating carbs will hold back your strength capabilities, which is why I stopped. It usually takes a few years to get to that point however, and it's mostly because low carb results in lower work capacity which makes it hard to do sufficient volume to get stronger. Increasing your carb intake resolves it while still being basically low carb still.

You get better at what you train. The movement patterns are slightly different.

That's what 15lbs of weight loss looks like. That's why cutting sucks so much; you wring yourself out like a towel and it turns out a change in lighting has more impact

You're definitely more lean, and the leaner you get, the more visual difference starts to occur (e.g. going from 25% to 20% body fat might not be a huge visual difference, but going from 15% to 10% is insanely different).

If you want to keep pushing, stay at maintenance for a few weeks then cut again, you'd be surprised how much difference that second cut makes, and it doesn't need to be for as long as the first cut.

For one, I don't feel like I look much different between the two pics. Not 15 lbs different.

well you are only looking at half of your body, you hold fat below your waist too! You are visibly leaner in your midsection so to me that indicates a successful cut. If you want to be even leaner then just continue what you were doing. Sounds like you did everything right but just didnt cut long enough for your personal aesthetic goals.

I like doing rotations every day, and slightly more on push days as part of my warmup.

I don't aim for failure; my shoulders tend to pop and click and I do my rotations until they stop making noise and move comfortably without hitching or feeling tight

Are these enough for the rotator cuff?

thats something youll have to determine yourself after doing it for a while, "enough" depends on your own goals and expectations

Should i do them on push day, pull day, or another day entirely?

I personally do them every workout session as part of my warm up, try different ways and see what works best for you!

I haven't programmed them specifically (besides maxing out the second I got an SSB because we all wanna squat 700lbs), so take my advice for what it's worth.

Ive seen people use them the same way you might use a slingshot for your bench. Hit your main work raw. Put on the slingshot, and add 5-10% for some backoffs at a similar rep count.

Or I know one guy who trained in a home gym and basically treated it as a leg press.

This article is below is about the slingshot, but I think some of it translates over in terms of intent and application.

https://swoleateveryheight.blogspot.com/2014/07/saving-your-bench-with-sling-shot.html

Alec Enkiri on YouTube has also done some videos on Hatfield squats.

They're typically used when you find your quads playing catch-up to your posterior chain in the squat. So it's often an accessory.

Or if you're trying to work around an injury.

Any particular reason you want to use it?

it would be worth it to simply spend a session working up to a heavy single or 3-5 rep max just to see where your strength is at and then using that to determine your TM

I'd be surprised if you have the same max for both, so I'd change the weight. You could either work up to heavy single @ RPE7-9 and estimate a max, or hit an AMRAP for 3-5 and feed that into a calculator.

I'd personally hit a single @ around RPE7-8, and use that as your training max.

what program are you running? By increasing rep ranges, what do you mean? Changing rep ranges entirely, like going from 3x5-8 to 3x12-15. Or are you getting more reps and thus getting stronger?

You can hit a top single/double/triple before doing your higher rep working sets if you want. It will help you not de-train from heavy, low rep work.

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It would be no different than taking half a caffeine pill or a shot of espresso with your protein powder.

All presses engage front delts, but if you want to push the incline without turning it into an overhead press I think you'd want to try 45 degrees with no arch.

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