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BTW ZGIN

leg drain is, legs propped up ~80 degrees, relaxed, while ur supine on the floor (on ur back), relaxing, pillow under head chillin`, for at least 10 minutes.. I do mine for 15-30 minutes while I irc/forum.. makes legs feel great, helps return pooled blood/inflam chemicals etc from the legs. it also reduces blood flow slightly and you get a little hypoxic environment going on, also good for recovery.

pc

looks good, you could move the chinup/dips into other sessions throughout the week, could throw those into a BW session which has prone glute, prone cobra, prone superman, some kind of tke, glute bridges etc.. that would give you a bit more tension and activation in the glutes/hams/quads throughout the week.

not sure though, just a suggestion.. would have to look at an example schedule.. are you thinking about doing something like this:

tennis = day 1..
bball
session
tennis
bball
session
rest

?

if so, your plan is pretty solid, would be good to have two rest days though somehow.. that way you could accumulate less fatigue and really push it harder. If bball leaves you toast, then that's not possible though so..

if you're only going 2x/week, you might want to cut out msem for now and focus more on some kind of heavier volume.. volume will be more important than heavy singles imo, at that stage of your training.. something like 1x5 lunge and 1x5 squat, ramp ups, might be a little more appropriate.. that sustained tension is going to pay off a bit more in terms of putting on mass etc.

pc