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BW: 89.1kg
Activity: 13.1 (!!)
Misc: n/a
Diet Compliance: 37/37(PR)
Mobility: T
Skill work: T

More bball today and heavy training. Please dont break body, please..

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Bball practice

BS 3x127.5, 1x155, 1x160(PR), 4x147.5(PR)
submax jumps
maintenance hill sprints x 5
Back Xtn 10x90(PR)

Notes:
Bball really beats the shit out of me when i get back into it But i said F it im going to lift whatever happens. Finally cracked the 160kg milestone. Only happened because i did the first rep of 3x155kg PR attempt and thought nope nope that was too hard to rep out another 2 times. So racked it and felt fresh and strong enough to go for 160kg. It's done. The only shitty thing was the 4th and last rep of that 147.5kg - yup hella squatmorninged it :/ so erectors will be fried af the next couple of days. Hopefully recovered for the last high volume sesh on thursday though.

BW: 89.9kg
Activity: 7
Misc: n/a
Diet Compliance: 35/35(PR)
Mobility: T
Skill work: F

Recovery lower & maintenance upper. Might restart the tempo sprints but make them like tempo tempo tempo sprints to start with ha

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Recovery BS 2x6x115(+2.5kg, good)
Maintenance OHP 2x5x60
Maintenance Chinups 8xBW
Band resisted Goblet KB squat  8x10, 8x20, 8x32 (PRs; strong!; new exercise, good for stability at the bottom of the squat. highly recommend)

BW: 89.3kg
Activity: 11
Misc: n/a
Diet Compliance: 33/33(PR)
Mobility: T
Skill work: F

Got that sick feeling just prior to the volume session. But all things considered my prep has been good this week and today i even had 2 meals before the session.  So lets see how it goes, brb.

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BS 6x5x140(PR), 4x140, 3x140, 2x140, 2x140

Notes:
I only managed 6 sets of 5!  I should have done a 7th set of 5 and gone home but i reasoned out of the ugly 5th rep and bargained to attempt another pretty 4 sets of 4 instead, which didn't happen either - bird in hand etc. Nevermind. Im going to fucking repeat this workout next week and crush it for all 10 sets of 5.

BW: 88.7kg
Activity: 8.5
Misc: n/a
Diet Compliance: 31/31(PR)
Mobility: T
Skill work: F

Active recovery lower & maintenance upper body today.

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Recovery BS 2x6x112.5(+2.5kg; good)
Maintenance Semi-paused BP 5x87.5
Maintenance Dips 17xBW(92kg; PRish)

Bad luck about the 160 (352lbs) failing but congrats on the 152.5x3 PR. Honestly if you were fresh and didn't hit the 152.5x3 prior to attempting 160 I believe you would have got 160 easily. Theoretically with a 152.5x3 your 1RM for the squat should be around 167.5 or even 170 on a good day.  The way I calculated that is most people's 3RM for a bench, squat or deadlift usually equates to a 1RM of 3RM +10%.

thanks mate! i kinda only wanted teh 160kg if it was  submax, you know? like if it was a true 1rm, i dont want it b/c i know it would have been ugly af and it wud have wrecked my recovery for the rest of the week, which would disrupt my usual squat program. So i wasn't really looking for a make at that price. I did an ugly af 157.5kg (as in it was up on my insta for a few minutes before i decided it was too shameful lol) back when my volume worksets were (i think) 122.5kg for 5s. So i know i can always get an ugly PR around 160kg but i want something im proud of .. if i get an ugly 1rm max and im ashamed of it then i can't expect anyone else to care either if the person who cares the most doesn't even care for it. I have a lot of work to do. My dream, maybe not realistic is to hit 180kg this summer while making it a 2xbw milestone. I dont know if that's in the cards THIS summer but i will try my best to get volume worksets around 150kg to give myself a fighting chance..

those jumps you did looked really good, and those shoes looked great to jump in, adarq approved from what I see..

your jumping should sky rocket when you start jumping more, and potentially reduce some of this fatigue by lowering the volume drastically and potentially just getting in some more non-MAX efforts, more frequently. Not sure how you are planning to transition, but you could easily handle more squat days after doing a routine like that, as long as you drop the volume & still do "heavy" sessions but, more of a focus on non-aggressive/non-amp'd up ones, so you're in the "training max territory" and not the "true max territory".

pc!!

Thanks! The shoes are def my fav. If they ever reduce the weight down it could be GOAT but they're light enough for me that i dont really mind. Love them.

The plan is to finish up high vol  (20 sets) adventures this coming week then start taking sets off each week. Thinking take off 2/2 the first week to 16 sets and then 14 the following week etc. That way as i release some fatigue, i benefit by getting a bit stronger each week as well. I can start doing more submax jumps once i feel like i can handle more training load as I go along? For summer i want to put my squats on maintenance (on say 5x5x150kg) and peak my athleticism / fitness / bball.

BW: 88.5kg
Activity: 9.3
Misc: n/a
Diet Compliance: 29/29(PR)
Mobility: T
Skill work: F

Heavy day. But with a difference this week, im going to do maintenance on non-squat assistance exercises. Skip the weighed hill sprints because they mess up my knee. Try to be active af to make fat loss a possibility. And of course squat PRs. Gives me a chance to try out the new breathing protocol on heavier squats which is exciting.

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BS 3x127.5, 3x152.5(PR), 0x160
Depth jumps 2x6
RVJ jumps ~ 15-20
Hill sprints 3xBW
Back Xtn 2x12x80(PR)

Notes:
Nothing translates evenly for me. Need to master volume with 140+ before i can rep 150kg cleanly. Sucks. But these are the cards ive been dealt. Just have to work my way up with volume. I didnt have a 5RM in me after the triple but i thought i could see how 160kg feels and bail on it if it got messy, and i did bail but i bailed a fraction of a second kinda late (which i think is a bad thing). Scraped my knees pretty good hitting on the platform, auchies. In the past, I cud control down the bail with lighter weight but as it gets heavier, things need to change. yea dont worry about riding it down for dropping it a couple of inches lower just bail asap. I only later realised out of the gym the right move would have been to drop to 147.5kg and maybe try for 4 reps would have been a PR and i bet i could have even got that today. Im such an idiot lol.

Warming up for jumps and the 22-24" inch sign felt like a max effort jump. Just one fo those days.

But just wanna say in the middle of htis squat high vol program where im jumping on average 1.5 times a month, fat as FUCK and with a far from ideal runup due to the gym setup, im doing okay. I will improve later down the line, this is just to maintain my athleticism until im done with the squat program.