48 kg One Arm Swings, pistol lunge combination, laterals

 This went very well. Strong and solid all the way around. Body felt great, grip strong and power high. Love heavy low rep days!

One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 4/4
28 kg x 4/4
32 kg x 4/4
36 kg x 4/4
40 kg x 4/4
48 kg x 6/6 x 10 sets

Pistol/Lunge combo
right knee still tender in the very bottom on pistol ( need to release calf more) but I do these mainly for left leg development so I put the rear lunge in instead for right leg
worked so well I might keep it like this

Laterals/Rear delts
3 x 8/8 with 15s

BW 176.0
BF 13.2 ( bath)
W 57.9
LBM 152.75