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suggestion: SL cushion balancing for time, and then with added stimuli.

for example,

easy level
- stand on one leg on a thick cushion for time (30-60s)

moderate level
- stand on one leg on a thick cushion and do bw single-leg DLs
- SOOLOATC and do single-leg partial squats
- SOOLOATC and chest-pass a ball against the wall or to a partner
- SOOLOATC and close your eyes, for time

difficult level
- SOOLOATC and throw a ball against the wall or to a partner at a variety of angles, so the catch location varies
- SOOLOATC and do single-leg DLs but reaching out to points in a 180-degree arc on the floor
- SOOLOATC and do single-leg DLs and partial squats with your eyes closed

BP 5x90, 4x90, 4x90, 3Fx90, 3x90, 3x90
SQ 3x2x120
Band glute bridge 2x10xpurple
CND-TM - 1inc, 1km, 12mins (new ex)

BW: 90.5kg/199.5lb

New thing -- I'm going to be listing scale weight before my first set of lifting from here on. That includes shoes, clothes, food, etc. Not bothered enough to do morning bodyweight because im lazy and dont care enough to but i can def take a prewarmup reading without any problem from here on. I'm doing this because i've clearly let myself go since getting injured and i need some level of accountability to reign myself in and this practice will be easy to maintain indefinitely.

BP notes:
Hard. I thought 6x4x90kg might be a go, but on the 4th set i couldn't lock out the 4th rep. Anyway if i can get 6x3 +2 reps ive improved since last time's 18 reps. As hard as it's been to improve by 2 reps, hard to fathom how i could reach a number like 30 or 40! Over time it may be possible if i keep chipping away at it. Perhaps i should add a set? Suppose i work up to 10 sets from my current 6... 10x3=30 reps for instance.. that might be something i guess. I'd rather not add sets until i have to, but am tempted to try 7 with an extra double or something. 

Squat notes:
That might be the last set of squats i've just done.

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BS 4x2x120, 2x12x20
OHP 3x6x52.5
WCU 3x100, 2x105, 4x95, 5x92.5, 6x90
DUNKS x 6  !!! (new exercise)

BW: 90kg/198.5lb

Squat notes:
Back was fucked. Did squats anyway. It's definitely my ankle which is the reason behind all this unhappiness, but i can't see anyway around it, ive tried ankle stretching and it's not enough just dont have the ankle mobility anymore, my ankle doesn't like squats and i have nothing else to say. the R ankle feels so much more fluid and free than the L and it's not even close

Dunk notes:
Landed my first dunk since going down in feb. Comeback is on..

Box squats?

Perhaps if the symptoms were related to depth but I have trouble starting from unracking the bar.. discomfort increases during the rep. The only thing that i can think of is doing lighter squats eg 60-100kg .. but for lots of volume. or single leg squats.

BP 2x90, 2x95, 1x97.5, 2x90, 2x92.5, 2x90, 2x90
SQ 10x50, 8x50, 6x50, 10x50
Thick band resisted glute bridge 3x12 (LPR)

BW: 90kg/198.5

BP notes:
Light day somehow turned into a lets what i can do with 97.5kg - go figure. Im incorrigible. Weak bench day, hoping to have a solid sesh on sunday, breaking through the 6x90kg stall PR would be my first wish.

SQ notes:
No rhyme or reason, thought i should work towards 10x10x100 while im broken backed. wasn't sure what weight to start with, but as it turned out, it was decided for me when 60kg hurt and so i went with the conservative 50kg. Doing 10 sets with 50kg was definitely do-able but not sure what purpose that would have served except make me super sore and useless for the rest of the week. I'll add a set or two each time working up to 10 sets and then i should be ready to tackle 10x10x100 as a end of cycle goal.

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feeling depressed about these injuries.. blah. What i'd give to squat without issues

BP 2x90, 1x100 (PR), 5x85
BBall - 3/2hrs bball game

BP notes:
When my warmup with 6x70kg felt like a 6RM i knew i wasn't gonna realise the lofty goal of progressing from last weeks 5x90 -> 6x90(PR) - so i decided to go for a PR max single with the milestone of 100kg. Got it but pretty hard. Oh well. I was weak today as evidence by only managing 5 reps with 85kg - so all things considered i did okay. Whatever.

Squat notes:
Omitted, was late for bball. Prob would have been a shit session anyway.

Bball notes:
Fucked back meant i couldnt do any dunks during warmups, just soft as fuck layups. But being as heavy as I am now, when i drive in with a full head of steam, im damn near unstoppable by momentum. Get in there pretty easily - but i know if i was going against elite defence they'd still stop me, so i have a lot of work to do. Fitness ongoing.

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BS 6x40
FS 6x30
BSS 10x30
OHP 8x30, 2x8x40
WCU 2x5x90

Squat notes:
Taking rehab seriously, avoiding doing any rep which hurts. Gonna work on mobility and technique during injury downtime from here on. Did BSS, liked em, will continue next workout.

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Training for the next 4-6 weeks will focus on corrective exercise, lots of accessory work, anything which doesn't hurt is okay. BSS, band raises, TKEs, etc, all are ok. I shan't log them because that will get tedious but rest assured im working on a lot of little different exercises. Patience is the only thing i need now.

SQ 6x40, 6x50, 3x6x57.5
Calf Raise 2x20x57.5 (LPR; new ex)
BSS 6x40 (LPR), 6x47.5 (LPR)
Thick Band Glute bridge 3x15 (PR)

Squat notes:
Conservative with weight but i increased volume a bit. Now doing 50-50% FS:BS worksets - i dont think there is anything inherently wrong with FS for my back. It's depth I have to watch out for and dedication to ultra good form should protect me as long as I remain conservative with weight. Keeping it light for another week minimum - but thinking i should extend that to 2 weeks. Just need to get healthy then i will see about strong.