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Mate, if I had to recommend one thing to you for your training right now it'd be the Pallof press and its many variants. I've become a big fan of anti-rotational core exercises. I've been doing a lot of it in lieu of just hammering the abs with crunch-style exercises and I've felt a lot stronger through the core when squatting, plus I don't get left-side back pain/sciatica as much either. YMMV but couldn't hurt to do it EOD.

BW: 90
Activity: 13.7
Misc: spinal erectors sore af
Diet Compliance: 5/5
Mobility: T
Skill work: T

Training today, recovery lower, bench press and bball

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BS 6x120(p0), 1x152.5
BP 3x90, 6x1x95
Bball (full court pickup game for about 40 mins)
Dips 5x5 (BW(91)+14, 20, 16, 10, 6)
Abz - rotational stuff (good!; new ex)
BIke - 8km/20mins

BW: 89.9
Activity: 9
Misc: n/a
Diet Compliance: 7/7
Mobility: T
Skill work: F

Training today

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BS 6x120(p0), 1x137.5, 1x152.5, 6x100, 6x100
Bike - 10km in 30 mins (35% resistance)

Notes:
I hit a sticking point during the EOD minmax! Was a bit scary, but i had it. Just didnt have juice in my legs to make as smooth as usual. That didnt bode well for my plans for a decent squat session but i decided i'll just wait til the next workout.

BW: 90
Activity: 10.5
Misc: n/a
Diet Compliance: 1/1
Supplement: 3x(200mg caffeine + 400mg EGCg; 4 hours apart)
Mobility: T
Skill work: F

Training today. Going to give myself 28 days to get to 87.5kg. Will abuse caffeine/green tea/fasted walking/cardio etc to get it done. Lets go..

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BS 1x120(p0), 2x135, 1x152.5, 2x145
Bike - some intervals (not really see notes)
incline treadmill walk - 20 mins (12-16 degrees, 3.5km/hr-4km/hr)

OHP 4x60, 2Fx62.5, 2x63.5, 2x63.5, 1x62.5
Chinup 3x102(+10kg), 2x104(+12kg), 1x106(+14kg), 3x100(+8kg), 5xBW(91.something)
Bike 8km in 22mins (37%)
 
Notes:
For bike intervals I need to take my gymboss next time. using the bike clock doesnt work for intervals i found because it stops when i stop pedalling so i cant 'technically' rest and keep counting ). Bit annoying that. Also this is a new thing for me to obsess about because the concept of poewr on the bike gives me a measurable way to increase my power over time.

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Nutrition
Im cutting carbs a bit to 200g today. i found if i drop to 200g, i cant sleep properly but i think that's just something i need to deal with b/c above 150g i should be sleeping well, just need to adapt. Macros for the day are 200g c/40g f/160g p or something around there, not exact. I was actually hungry today, which is something i need to get used to because if im not hungry then im prob not a deficit lol lol.

BW: 89.0
Activity: 12.2
Misc: n/a
Diet Compliance: 3/3
Supplement: 3x(200mg caffeine + 400mg EGCg; 4 hours apart)
Mobility: T
Skill work: F

Training today.

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BS 6x120(p0), 2x137.5, 1x152.5, 6x100
RVJ Jumps ~ 20
Bike 9km in under 20 mins (@40%)
Anti rotational abs

Notes:
Today i felt real good warming up .. everything went up strong with nice form. And then the fucking 152.5kg felt like i'd suddenly been transported to Jupiter with a huge g. Not sure what that was about. Maybe cos the double with 137.5kg took out some? That's bullshit though but in these dark days of cutting who knows. Fuck.

BW: 88.2
Activity: 7.5
Misc: noticing some weird tendony thing on my left hamstring (.. maybe take it easy on the bike frequency?)
Diet Compliance: 5/5
Supplement: (400mg EGCG, 200mg caffeine - AM, 200mg caffeine PM)
Mobility: T
Skill work: F

Is that a whoosh? I got 3 different readings from the scale when i saw the 88.2kg, then 88.4 and 88.5kg. I'll still with the first one cos i usually only go by the first. But what a shock! Training today.

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BS 6x120(p0), 1x152.5
BP 2x90, 1x97.5, 5x1x96
Dips 5x112(+20kg), 5x120(+28kg;PR!), 5x125(+33kg;PR!), 5x112, 8x100(+8kg), 8xBW(91ish)
Bike 10km in 30 mins

Notes:
Squats are starting to get hard .. now im afraid of failing my EOD minmax but it went up today. Dips for reps seem to be able to drive my bench press singles. Didn't really anticipate that but lets see how far it takes me?

BW: 89.2
Activity: 11.5
Misc: n/a
Diet Compliance: 7/7
Supplement: (200/400 CEGCG 8:30am, 200mg C 3:15pm)
Mobility: T
Skill work: T

Training day.

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BS 6x120(p0), 1x152.5, 5x127.5, 5x125, 5x122.5
Bike intervals 6x15s on, 45s rest
Back Xtn - 3x5x95kg(PR?)
Recovery/Tempo Sprints 6x60m (reintro)
Bball hoops - see notes

Notes:
Some thoughts. Daily max squatting doesn't work. I have been doing EOD minmax squatting of 152.5kg for almost 8 weeks now and it's not getting easier at all. Im regressing not even maintaining..

So today was a perfectly sunny autumn day in paradise (West coast represent!) and i thought to do some tempo sprints after training to cool down. Remember the last time i did sprints i ended up in hospital (!!), so ive been a bit afraid to run. but tempos are alright. So happy to have some sort of athletic activity that i can incorporate at the end of training days as a warm down.

Finally i found out my local bball court at the park has a brand new rim with a net and now it's a joy to shoot on. Makes that sweet swishy sound! i'll take a vid on insta next time.  It actually looks lower than it used to be for some reason, i'd guess it's about 9'9"? Haven't measured. But i think in the past when i was better at dunking it's because i did a ton of dunking on this rim and somehow that volume and movement efficiency made me a much better dunker even despite it being a low rim. I used to catch self lobs etc on this rim and crush them and i havent done that in years.

ANother thing can you guys help me pick the right sort of interval periods for training my conditioning for the purpose of becoming fitter FOR basketball? How many reps?