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I recommend high angle rows to sternum/rib cage.
Blows up my side and rear delts - getting that Dwight Howard/David Robinson look....

It's kind a like a safer upright row, or slow clean pull 

Friday 28th February 2020

Lower body still sore, adductors and glutes

Soft tissue work for lower body

bodyweight at home without shoes = 78.3kg

BBall practice session at WLC outdoor courts - 50 mins

10 min dribble drills, 10 min shooting drills
Then general shooting, high intensity moves and layups
A few jumps and dunks on 8 feet netball rim after 30 mins

I don't seem to jump well on this day vs the day 2 days after squats for some reason... 4 days after squats should be better!
No hops today, but I did hit a 9'6" touch 3 sec paused vertical, with a 1/5 squat depth = 26 inches
Not bad, that means no matter how bad my timing is, I can't jump any worse than that.
Would like to get this to 36 inches so I can grab the rim


Back at home - Lower body - Heavy session

peterson setups bW x12
supported ATG split squat BW x10

Safety Squat Bar (SSB) squat - Goblet squat 12kg x 8, SSB (15kg bar+5kg) x 8, 40kg x10, 60kg x5, 75kg x3, 85kg, x2, 95kg x1, 105kg x1

3-6 mins rest
75% of training max (125kg) - controlled down, explode up - 95kg 5x5

Solid sets. started with 3 mins rest for first 3 sets and could feel fatigue building up, 4 mins and then 6 mins on last set, which felt just as fast as the first set!
No major strain on the last rep of any set.

105kg warmup single felt a lot easier as well, for after BBall, so looks like strength has improved


This group in Oly shoes - alternating sets 2 mins rest
RDL - touching floor 60kg x5, 80kg x3, 100kg 2x5 @ RPE 8
Wall tib raise - body at 45 degree angle - in oly shoes BW 2x6 @RPE 8
SSB single leg calf raise - arm supported - both sides back to back - on 1 inch elevation - controlled eccentric, 80kg 2x6 @RPE8

Flat shoes -  alternating sets 2 mins rest
SSB Lateral squat - BW x10, SSB 40kg x3, 45kg 2x6 reps each leg, left leg first, then right @RPE 8
Ab rollouts with spin lock dumbbell - knees bent, touching chest on floor 2x6

stretch

Heavy session today - changed things around a bit


===
14 hour fast - Broke fast just before weights with 4 cherries, plus a handful of nuts

3900 calorie burn for today, according to Fitbit Charge 3, with manual entries for BBall and weights
3200 for Garmin Vivofit 3, yes I have been wearing both on the same wrist to test

ate 3200 calories - I crammed the food in on second meal!

Wednesday 26th February 2020

Still a bit sore in my lower body but recovering much faster with this sub-maximal work

Soft tissue work for whole body

bodyweight at home without shoes = 79.6kg

BBall practice session at WLC outdoor courts -  46 mins

10 mins dribble drills, 10 mins shooting drills
then high intensity moves, shooting and layups
a few jumps, and dunks 8 feet netball rims

Touching the 9'10" rim again on jumps, but lacking intensity, still fatigued.

-----

Back at home

due to rain hitting I did all my stuff at home

3 level ext rotated band pull apart - to forehead, shoulder, sternum - light rogue band  - dual strands x 10 each
band curls x12 to warmup forearm tendons

alternating sets - 2 mins rest

Straight bar dips - shoulder width grip to sternum BW 2x7 @ RPE 7
inverted rows - undergrip - explosive, slamming chest against bar pad - BW 3x7 @RPE 7
Single arm pushups - barbell on  rack 14th hole BW 2x5 @ RPE 7
Dip shrugs -  hold at top and bottom - BW x12, 2x16 @RPE 8

Single arm pushups seems to be the only variant that doesn't bother my left shoulder, at least done on a barbell, while standing.

3+ min rests
High angle rows to ribcage  barbell 20kg x12, 40kg x5,
47.5kg 2x5 @RPE7
40kg x13 @RPE9

3 mins rests
vertical wall slide/ab roll out with foam roller and band short light Rogue band, dual strand  2x20
W band pull aparts - controlled - light short Rogue band, dual strand 2x15
3 angle lateral wall slide - controlled - light short Rogue band x24 each side, back to back
barbell curl 20kg x4, 22.5kg x13 @ REP 9

stretch

Ugh Barbell curl twinged my left shoulder on last rep when I had to strain a bit... will stay well away from failure next time...

---

15 hour fast - broke fast before session at home with a 2 cherries and handful of pistachios

3600 calorie burn - according to Fitbit Charge 3, with manual entries for BBall and weights
Ate 2000 calories

calorie burn is still pretty high, will try turn off the heart rate monitor during the day and see if it changes things

Monday 24th February 2020

Glutes/hips still pretty sore :/
Feeling a bit beat up, but after soft tissue work and putting on compression tights, felt better

Soft tissue work for lower body

bodyweight at home without shoes = 79.5kg

BBall practice session at WLC outdoor courts - 72 mins

10 min dribble drills, 10 min shooting drills
Then general shooting, high intensity moves and layups
A few jumps and dunks on 8 feet netball rim after 40 mins

No intensity today, jumps wise, so just went with the flow


back at home - Lower body

supported ATG split squat BW x10
peterson setups bW x10

Safety Squat Bar (SSB) squat - Goblet squat 12kg x 8, SSB (15kg bar+5kg) x 8, 40kg x8, 60kg x5, 70kg x3, 80kg, x2, 90kg x2, x1, 100kg x1, x1

3 mins rest
70% of training max (125kg) - controlled down, explode up - 87.5kg 1x5, 1x4, 3x5, 1x4

Was supposed to be 5x5, but I messed up the reps....
SSB Squats felt much better than last session.
All work sets nice and snappy


This group in Oly shoes - alternating sets 2 mins rest
SSB Good morning 60kg x8 ( progressively lower to warmup), 70kg 2x5 @ RPE 8
Wall tib raise - body at 45 degree angle - in oly shoes BW 2x5 @RPE 8
SSB single leg calf raise - arm supported - both sides back to back - on 1 inch elevation - controlled eccentric, 80kg 2x5 @RPE8

Flat shoes -  alternating sets 2 mins rest
SSB Lateral squat - BW x10, SSB 40kg x3, 45kg 2x5 reps each leg, left leg first, then right @RPE 8
leg lowering lift lower back flattened against hands, controlled - 2x5
Ab rollouts with spin lock dumbbell 2x5

stretch

Starting a sub-maximal block, see how it goes.
Doing sets with around 10-12RM loads.
But I certainly felt better after the session!

Splitting off some assistance to a second light session

===

14 hour fast - Broke fast just before weights with 4 cherries, plus a handful of nuts

4300 calorie burn for today, according to Fitbit charge 3 - adjusted 3800
ate 2400 calories

Crazy high calorie burn from the Fitbit, not sure I trust it.. it's mostly to do with the high heart rate while doing weights, which i think inflates things, as it assumes your doing something continuously while your heart rate is boosted, which isn't true with weights.... so I will just eat my usual amount.
800+ calories from weights it says.... if I remove 1k calories, it looks about right, but who knows...

I may turn off the heartrate monitor, as my old Fitbit One did not have that and it was fairly accurate
dropping 25% off puts it in the Fitbit One range as well

Saturday 23rd February 2020

Hips/glutes feel beat up

Soft tissue work for whole body - rushed and hurried session

bodyweight at home without shoes = ?

BBall practice session at WLC outdoor courts - 58 mins

10 mins dribble drills, 10 mins shooting drills
then high intensity moves, shooting and layups
a few jumps, but 20 odd dunks and lob-dunks on 8 feet netball rims

Felt hammered from last squat session... so didn't push the issue on max effort jumps, but I did a lot of lob dunks on 8 feet netball rims.
Finally landing windmills off a lob, timing is getting there.

-----

Back at home

due to rain hitting I did all my stuff at home

3 level ext rotated band pull apart - to forehead, shoulder, sternum - light rogue band  - dual strands x 10 each
band curls x12 to warmup forearm tendons

alternating sets - 2 mins rest
Dip shrugs -  hold at top and bottom - BW x12, x15 @RPE 8
inverted rows - undergrip - explosive - BW 3x6 @RPE 7
Straight bar dips - shoulder width grip to sternum BW x9, x9 @ RPE 8.5

dip the dips on an oly barbell, with towel drapped over.
Regular dips and pushups inflamed my left shoulder :/


3+ min rests
High angle rows to ribcage  barbell 20kg x12, 40kg x5,
45kg x13 @RPE9 +1rep
40kg x14 @RPE9

3 mins rests
vertical wall slide/ab roll out with foam roller and band short light Rogue band, dual strand  x20
W band pull aparts - controlled - light short Rogue band, dual strand x15
3 angle lateral wall slide - controlled - light short Rogue band + 1 strand from long light band x12
barbell curl 20kg x4, 22.5kg x13 (+1 rep) @ REP 8.5

stretch

---

15 hour fast - broke fast before session at home with a 2 cherries and handful of pistachios

3800 calorie burn - according to Fitbit Charge 3
Ate 2300+ calories

My Fitbit One died this morning, and so I went to the shops around midday and picked up a FitBit Charge 3, wrist based activity tracker - they are going cheap these days.
It has a heart rate sensor, which I assume is used to help calc calorie burn. The dead One just used acceleration and motion.

So it told me my soft tissue work session burned 132 calories for 18 mins, BBall 655, weights 600 for an hour... crazy... and my heart rate hit 195bpm peak 
That's way higher than 220 minus age.
So even without counting half a day the calorie burn is way higher than what I was getting with the One. 3000 odd vs around 4000!

Not sure what to believe, but it does explain a few things.
Anyway I couldn't eat 3000+ in 2 meals and I ate quite a lot today!
Maybe eating at maintenace on rest days could help me make better gains all round....

The Charge 3 has a nice sleep sensor, see how it does tonight.

Thursday 20th February 2020

damn, big weight drop today:0
Hamstrings still sore, and left glute still bugging me, but felt much better after releasing it

Soft tissue work for lower body

bodyweight at home without shoes = 78.7kg

BBall practice session at WLC outdoor courts - 62 mins

15 min dribble drills, 10 min shooting drills
Then general shooting, high intensity moves and layups
A few jumps and dunks on 8 feet netball rim after 40 mins

Ehh no hops today....


back at home - Lower body

supported ATG split squat BW x10
peterson setups bW x10

Safety Squat Bar (SSB) squat - Goblet squat 12kg x 8, SSB (15kg bar+5kg) x 8, 40kg x8, 60kg x6, 70kg x3, 80kg, x3, 90kg x2, 100kg x2, 110kg x1

3 mins rest
65% of training max (125kg) - controlled down, explode up - 81kg 4x7

110kg single in warmups felt fairly hard
felt pretty tired to start, but sub-maximal lifting made me feel better by the end!
The last block of these I didn't account for BBall fatigue, and so the last reps of each set tend to be slightly grindy feeling,  but with a training max now, the % feels right on.
81kg still feels fairly hard though, even though I can do about 14 reps with it.


This group in Oly shoes - alternating sets 2 mins rest
SSB Good morning 40kg x5, 67.5kg x10 @ RPE 8.5
Wall tib raise - body at 45 degree angle - in oly shoes BW x11, x9 @RPE 9
SSB single leg calf raise - arm supported - both sides back to back - on 1 inch elevation - controlled eccentric, 75kg x13, x12 @RPE9
Romanian deadlift to mid shin 60kg x10 @ RPE 8

Flat shoes -  alternating sets 2 mins rest
SSB Lateral squat - BW x10, SSB 42.5kg x8 reps each leg @RPE 8.5
single leg raise - straight legs x 50 secs ISO

stretch

===

14 hour fast - Broke fast just before weights with 4 cherries, plus a handful of nuts

3100 calorie burn for today, not including weights
ate 2400 calories

Tuesday 18th February 2020

calves, quads, whole posteior chain still sore from 2 days ago

Soft tissue work for whole body - a little less on lower body than normal

bodyweight at home without shoes = 80.4kg

BBall practice session at WLC outdoor courts - 70 mins

10 mins dribble drills, 10 mins shooting drills
then high intensity moves, shooting and layups
A few jumps and dunks on 8 feet netball rims from 35 mins onwards

Jumped fairly well on the average today. Windmill dunks off the dribble on 8 feet netball rim so easy now, so I'm exaggerating it for more flair and style
Now to work on inbetween the legs dunk...

I touched 9'9", wrist 1 inch above 9 feet backboard, on one vertical today = 29 inches
2 inches higher than recent best, while sore and fatigued! Could possibly hit 30-31 while fresh and not on a diet! :0
But I dropped off 2 inches lower after that...

I have a 30 inch 1 step vertical, and 32-33 inch running jump in me now... just a matter of time....
So should I should be able to touch 10 feet and mini grab the 9'10" rim soon!

Also improved on running 1 leg jump - touched elbow on 8 feet netball rim. The last time I tested it there, I was at a 3/4 forearm touch, so 3-4 inch improvement!

-----

A few backwards running intervals
stretched lower body


Resistance at the outdoor courts

3 level ext rotated band pull apart - to forehead, shoulder, sternum - light rogue band  - dual strands x 10 each
band curls x10 to warmup forearm tendons
Light jump stretch band, curl grip  rows x10

alternating sets - 2 mins rest
Dips - on corner of fence - dip shrugs BW x10,
explosive x17, @RPE 8.5
inverted rows - undergrip - explosive - BW x12, x12 @RPE 9
Straight bar dips - shoulder width grip to sternum BW x10, x9 @ RPE 9

maintenance
Dips hurt my shoulders today - so it's back off the menu :/


Back at home

3+ min rests
High angle rows to ribcage  barbell 20kg x10, 40kg x5,
45kg x12 @RPE9 +2reps
40kg x12 @RPE9

3 mins rests
vertical wall slide/ab roll out with foam roller and band short light Rogue band, dual strand  x16
W band pull aparts - controlled - light short Rogue band, dual strand x20
3 angle lateral wall slide - controlled - light short Rogue band + 1 strand from long light band x12
barbell curl 20kg x3, 22.5kg x12 (+2.5kg) @ REP 8.5

stretch

---

15 hour fast - broke fast before session at home with a 2 cherries and handful of pistachios

3000 calorie burn, not including weights
plan to eat 2200 calories