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so go lighter on sunday and try again next week! you don't have to PR every consecutive session.

this might be the way i go. didnt fall asleep til 4am and wanted to wake up early to watch the clippers game. which was amazing and totally worth it. tried to nap after the game. we'll see how it goes. back feels like shit though.

i will be taking light days regularly from here. thinking Weds heavy and sunday heavy with friday light? that might work. or perhaps alternating heavy and light would work even better.

cutting to dunk is a fools errand. You will lose athletic gains in the time it takes you to attain the required bodyfat % and by then you'll have to work hard to get them back. I've dunked while weighing 30kg more and while weighing 30kg less - the only difference is you go from needing to make a max vs submax effort. Same VJ, no change by bodyweight. The sweet spot is somewhere where you are heavy enough to be powerful and strong but not too heavy to make it max effort nor too weak to make it submax. Imho. Listen to all the advice given. Much easier ways to shed bodyfat than stupidly through training. Do it through diet - RFL as a cat 1 for 10 days if you really wanna do it properly. Not intervals. Jack is unhelpful for giving you that advice.

BP 2x6x85.5 (LPR), 6x80
FBS 6x60
WCU 3x99, 2x104, 1x109, 4x99, 6x94, 6x92, 6x90, 6x89

BP notes:
Close to hitting the wall now. I am in PR territory soon as well but i dont seem me getting there unless i find a way to stay unstuck. Might go to 1/2kg increases now instead of 1kg but that strikes me as self defeating. Also i prob need more frequency as well. I want to do RSR with BP but was hoping to get closer to sets of 6x90kg first. Maybe 85kg is a good place. Or i could try doing RSR while improving the first set or two up to 87kg which would be a lifetime PR for bp.. idk.

Squat notes:
Took a light day. Walked out 100kg warmups but my back didn't like it and i said fk it, get better first then worry about squats.

Chinup notes:
The last 2 reps of the chinup 6s were cheaty but i dont care as long as it makes me bigger/stronger.

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Lots of upper body volume mainly from chins. Want to make the most of this time where im not able to jump or squat to improve my upper body strength and size. I do think BP will be the best exercise to build my upper body though not chinups..

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Oh and my bodyweight tipped the scales above 87kg for the first time. So i decided to diet for the next 6 weeks til im under 85kg again. But not sure if i can even commit to that because training sucks and i have little motivation. Even skipped basketball training today for the first time in 3 years.

BP 6x84.5 (LPR), 6x84.5, 6x80

BP notes:
RPE 10s - didnt have a 3rd set in me after the 2nd - i thought id for 8x80 but even 6 was a max so i ended it there.

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Omitted squats on account of lower back issues. I'm taking all of these setbacks in stride. So i cant jump, squat, deadlift. It happens. I'll just focus on getting a decent BP now. 6x90kg is my goal.

just benching focus lately has put some mass on my triceps.. nice. am definitely going to prioritise my upper body v. soon. Will put squats on maintenance and focus on bench press - adding 20kg to my BP will restore some semblance of balance cause my legs are much bigger than my upper body atm.

I think that the reason your back is not getting sore is that it is just too strong to be challenged yet. A back able to stay upright and tight at 120kg ATG volume squats makes sense to barely feel 90kg deads. Not saying you should add weight at DLs, i like the conservative approach. What i am saying is don't bother about back soreness, keep doing what you are, looks great.

i dont know about too strong to challenged. remember i got injured 7 weeks ago and did minimal training for 4-5 weeks. so i detrained a lot. But now im lifting again i think my back isn't as strong and everything is challenging including squat workouts - only my back isnt really challenged because it usually needs to get to 125kg worksets before some squatmornings make my back stronger..

but i'll stick with DL and see what happenes

FBS 3x110 (LPR)
BS 3x117.5 (LPR), 3x6x110 (LPR)
OHP 3x6x56 (LPR)
DL 3x6x97.5 (LPR)

Squat notes:
Everything was hard/heavy. Like 20kg heavier than it really was lol.

DL notes:
I am gonna try doing 3x6 on DL 3x a week as well as on squats. I figure hte weight is light enough that i can use more volume. These really hit my quads hard, remarkably, even at htis light weight since not even squats do that as well. I wonder if i cheated myself of solid athletic gains by not doing DL all this time? But it's early days. Let me get up to 6x180kg and see if it does have a positive impact on my sports performanc! That's exciting.

Also my back isn't really challenged yet on DL - which is disappointing since i was hoping that would happen and was the main reason I included them in my program! But perhaps in a week or two they will? Just assisting quad mass and strength is good enough a reason though but erector mass and strength is super important for my future squatting ambitions. We'll see.

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Had bball training last night, didnt really feel like lifting but forced it.