Gonna do a few modifications:
Since basketball is every Thursday, i am switching the leg main exercise like this : MSEM squatting goes from Saturday to Wednesday, RDLs to Monday and volume squatting to Saturday. That serves better squat breaks too.
Will be add push-press. Wednesdays is the day i am not doing o-lifts, but i will add push press Monday that i don't have shoulders and move HPC to Wednesday.
So it is:
Monday : push-press , RDL , lunge, bench, pullup, standing calf
Wednesday :HPC, MSEM squat, hypers, upright rows, biceps, triceps,
Thursday : full court bball
Saturday : snatch, paused squat+MEBM, OHP, chinup, seated calf
Yup, beast schedule, nice.
Other than that:
Important tweaks:
-O-lifts : Keep doing them all year round, add snatches besides HPC. V
-Pchain : i have been neglecting glutes work. Gotta keep regular with lunges/BSS. X : steady RDL, added hypers, forgot lunges
-Core : constantly neglected. Must do as often as possible, abs and back work. X , still neglected
-Stretch/SMR: Has to become a daily thing, it ain't that hard. X , still neglected.
-Cardio : Also as much as possible, even LISS when beat from the weights, gotta stay as fit/lean as i can. Improved, needs more.
-Jumps : I am never jumping enough, not even close. Must keep at it, even in the winter with SVJs/dropsteps/DJs at home. X , neglected
-Upper : pump up the volume. Add an accessory exercise for every main lift i do. V
-Nutrition : Moar protein. I am at ~100g on off days, 150-200 at gym days. Gotta add 50g to that. V
-Sleep : I am a night owl. Always have been. Not gonna change. But i could just deal with it more active, try to go to bed earlier, every hour is a gain. X , slipped back to staying up late, must fix.
Usual shit, doing good what i always do good and doing bad what i always do bad. Must see this as a self-discipline challenge or something. I don't trust me though, i bet i'll have the exact same report next month, idiot!
