week 47

strength: lower

warmup, prehab
sprint warmup
sprints: 2 x 20m uphill

ME jumps: did not do, courts booked by badminton ppl.
MR tuck jumps: 3 x 10
depth jumps: 2 x 5, just below knee ht

REA squats: 4 x 3 (70, 75, 75, 75)
squats: 5 x (100, 110, 120, 127.5)

BB reverse lunge: 2 x 3 (60)

didnt do all 4 sets due to left toe aches.

pullups: 22
dips: 25
back ext: 2 x 20

leg raises: 2 x 15

week 46

strength phase: upper

warmup, prehab

s1: bench: 3 x 5 (85, 90, 87.5) only got 4 reps on 90 tho.
s1: 1 sec rows: 3 x 5 (72.5)

s2: incline DB bench: 3 x 6 (30)
s2 weighted pullups: 3 x 5 (17.5, 20, 22.5)

s3: tri pushdown: 3 x 8 (34, 36, 36)
s3: EZ bicep curl: 3 x 8 (25)
s3: shoulder matrix: 3 x 8 (5, 7.5, 7.5)

week 46

strength phase: lower

warmup, prehab

MR tuck jumps: 4 x 10

REA squats: 4 x 3 (70kg)
squats: 5 x (90, 100, 110, 120, 125, 115, 100)

pullups: 1 x 20

week 45

strength phase week 1: tues

warmup, prehab

s1: bench: 3 x 5 (85, 87.5, 85kg)
s1: 1 sec rows: 3 x 5 (70)

s2: incline DB bench: 4 x 5 (30)
s2 weight pullups: 4 x 5 (7.5, 10, 15, 17.5)

s3: tri pushdown: 3 x 8 (34)
s3: EZ bicep curls: 3 x 8 (22.5, 27.5, 25)
s3: shoulder matrix: 3 x 8 (5)

week 45

strength block: week 1, monday.

warmup
prehab
basketball warmup

ME jumps: only a handful
MR tuck jumps: 4 x 10

REA squats: 3 x 3 (60)
Squats: 5 x (90, 100, 110, 115, 120)

BB reverse lunge: 2 x 3 (60)

s1: pullups: 2 x AF (15, 13)
s1: dips: 2 x AF (18, 15)
s1: back ext: 2 x 20

week 44

GPP week 7: upper A, tues

warmup
prehab
sprint warmup, tempo sprints: 1 x 5

s1: bench: 3 x 8 (80, 82.5, 82.5)
s1: 1sec rows: 4 x 8 (60, 65, 65, 65)

s2: incline DB bench: 3 x 8 (30)
s2: weight pullups: 4 x 8 (5, 5, 7.5, 7.5)

s3: pulley tri pushdown: 3 x 8 (31, 36, 36)
s3: EZ bicep curls: 3 x 8 (22.5, 25, 25)
s3: shoulder matrix: 4 x 8 (5, 5, 7.5, 5 )

week 44

GPP week 7: lower A, mon

warmup, prehab

ME jumps, nothing worth mentioning.
MR tuck jumps: 4 x 10

REA squats: 4 x 3 (60)
Squats: 4 x 8 (102.5, 105, 102.5, 105)
18" stepups: 3 x 8 (60, 65, 65)
DB reverse lunge: 3 x 8 (25)

reverse lunges felt great, mental cue was to visualise each rep as a SLRVJ

calf raise: 4 x 5 (85)

s1: pullups: 3 x AF (14, 11, 9)
s1: dips : 3 x AF (20, 15, 12)

hanging leg raises: 2 x 15

week 43

GPP week 6: upper B, fri

pickup ball

S1: paused DB bench: 4 x 5 (30)
S1: paused rows: 4 x 5 (60)

S2: dips: 3 x AF (20, 20, 17)
S2 paused pullups: 4 x AF: (7, 8, 5)

S3: pulley tri pushdown: 4 x 8 (29, 34, 34, 34)
S3: DB bicep curls: 4 x 8 (10, 12.5, 12.5, 12.5)
S3: shoulder matrix: 3 x 8 (5)

OHP: 1 x 25 x empty bar (20kg)

week 43

GPP week 6: lower B, thurs

warmup, prehab
sprint warmup
sprints: 1 x 5

no ME jumps as courts were once again full of badminton players.

MR tuck jumps: 4 x 10
SL RFI laterals: 3 x 10

jump squats: 4 x 3 (37.5)
pin squats: 3 x 8 (100)
DB lunges: 4 x 5 (30)

seated calf raise: 5 x 10 (30)

pullups: 3 x AF (15, 10, 7)
dips: 3 x AF (25, 12, 10)

week 43

GPP week 6: upper A, tues

warmup, prehab
sprint warmup
SVJ: a handful
tempo sprints: 1 x 6 incline

went easy abit on the SVJ due to aching knee.

S1: bench: 3 x 8 (75, 80, 80)
S1: 1 sec rows: 4 x 8 (60, 60, 65, 65)

S2: incline bench: (8, 8, 7) x 30kg
S2: weight pullups: 4 x 8 (7.5, 5, 5, 5)

S3: tri pushdown: 3 x 8 (34)
S3: EZ bicep curl: 3 x 8 (20, 22.5, 22.5)
S3: shoulder matrix: 2 x 8 (5)

OHP: 1 x 25 x 20kg(empty bar)