Not to change the Subject but

[James]

Bulgarian Split Squats
BW*10
25*10
45*10*2

Oh. That wasn't so bad. Probably could have went a little heavier on the right leg but left wasn't up to it. I did them in my rack with a safety set to 18" with a pool noodle on it. DB in one hand.

CG Bench
275*1
225*8
205*8
I've been using-5% for single set back offs and -8 for multiple but going forward I'm just going to do a flat -10%

BB Row
210*8
185*8*2

210 for eight should have been like @6/7 but BSS being new to me and not having rowed in weeks probably knocked it down a bit.

[James]

SG RDL
205*10*2

Pulldowns
160*10*3

[James]

Squat w Belt
420*1
380*3*3

Bench
280*1
250*3*5

CG Incline
170*8*4

[James]

I usually either bake a tray of chicken breasts or slow cook a tray of skin on chicken thighs every Monday. Cutting up a lot of breasts is a pain but this time I realized I have a food processor with a slicing disk. So I ran half of them through it and they came out half shredded half sliced since its a cheap one with a gap and the disk is serrated but I don't really care how it looks and it saved a lot of time and effort.

Deadlift
315*1
340*F,F,F
275*3*3
I guess.

Pin Bench Chest
260*1
240*4
210*4*2

Zercher Squat
210*10*2
220*10

[James]

Next block is supposed to have slingshot bench but I don't have one and I don't feel like figuring out the sizing. My first thought for a replacement was reverse bands but I remembered my bands got all old and broken. I keep getting log in errors from rogue and I don't want to pay half the price for shipping from elitefts or buy $70 worth of stuff so no new bands. I was thinking 3 board or high dead bench but it's probably ment to be something full rom. Chains maybe? Slingshot is supposed to be 10-15% overload so one chain a side would work.

2ct Squat
320*1
310*3
270*3

CG Bench
280*1
230*8
200*8

Feet up Bench
200*8*3
190*8

[James]

lmao blood everywhere

One of the blocks (three top long hard wood 2x6s and four bottom shorts glued/screwed together, I use them for pulling blocks too) I use for deficits slipped out if my hand when I went to put it up and landed across my big toe's cuticle. Luckily I won't have to put a hole in the nail because it is just pumping out blood. Probably going to fall off though.

2" Deficit Deadlift
320*1
290*F
Deadlift performance drop continues as I get my diet back on track.

2 Board Bench
290*1*2
280*3
250*3*2
Did the single twice because the first time it was hard to focus. Was satisfied with the second.

Skipping Goodmornings

[James]

DB Row
70*12*3

Rest Pause BB Skullcrushers
45*25,5,5,5,5,5

RP BB Curls
45*20,5,5,5,5,5,5

[James]

I think between training ADD and being an injury prone idiot this might be the first time I've hit the peaking part of a program. Also my triceps were sore all Sunday. Like painful to straighten my arms sore. Was better this morning but still a little sore.

Squat w Belt
420*1
400*2*3
Was going to be cheeky and just drop to 405 but thought better of it.

Bench
275*1
275*2
265*2*4
Haha forgot to drop the weight. Oops

CG Incline
170*8*2
180*8*2

[James]

Good news. I don't think I'll be losing my toe nail this time. Must have just cut my toe right at the nail. Stopped bleeding yesterday, still hurts a little though.

Deadlift
340*1
320*2*3

Pin Bench Chest
265*1
250*4
225*4*2

[James]

Underhand Pulldowns
140*15,11

Rest Pause Cable Triceps Press down
50*27,5,5,5

I think I figured out a belt squat. I've been trying like lever versions with wood or pulley set ups. But today I just hooked up a loading pin to a "belt" and squat on two 8" blocks. Which seemed to work well. Might need more 25s since I'm not sure it'll work out with 45s. The belt was a 6" x5' strap out of my work truck used a trailer safety chain for the attachment hook.

[James]

2ct Squat
320*1
310*3
280*3

CG Bench
280*1
225*8
200*8*2

Feet Up Bench
200*8*4

[James]

2" Deficit Deadlift
315*1
305*3
275*3

Best deficit triple is 330 in November when I was pulling every day.

2 Board Bench
295*1
280*3
250*3*2

Good Morning
190*10
200*10*2

[James]

Cable Row
75*12*3

I made a low pulley the other day. I used to do these by just sitting back from the rack a bit and leaning back to use the top pulley. This feels better. Going to try leg curls/ext with it soon.

Rest Pause Skullcrushers
50*28,5,5,5,5,5

RP BB Curls
50*27,5,5,5

[James]

Spoke too soon. Toe nail started to come off Sunday morning. Helped it with some pliers.

Squat w Belt
420*1
410*2*2
Matched a PR double from May 2020. The heaviest squat I've ever done was 430. I've done it twice. Once in February 2020 @8 and once last November at 50# heavier body weight as a max noting that I didn't think 440 was there at the time.

Bench
280*1
260*2*4

Press
115*8
120*8*3

[James]

Deadlift w Belt
355*1
345*2*2

2ct Bench
270*1
255*1
230*3*2

Belt Squat
90*8
95*8
100*8
Worked pretty well with 45s. I think I massively under shot the RPE though. That's okay this week was a trial run.

Edit:
Haha Said to hell with it and ran 100 for an amrap.
100*16@7
Stopped when the burn set in because it didn't want to get stuck in the hole with it on. So yeah a bit of an under shoot.

[James]

Pulldowns
140*20,17
Pulldowns Wide Grip
140*15,13
Pulldowns Close Grip
140*10*2

Cable triceps press down
70*20*2
5+5+5+5 clusters with 5 seconds rest

[James]

Low Pin Squat
330*1
320*2
275*3

TnG Bench
270*1
245*5
200*6*2

WG Bench
200*8
210*8
220*8
210*8

[James]

You know its weird the lifts most affected by dropping weight is pulls. Like pressing dropped a lot at first but when I went back to higher frequency with heavier top sets it came back mostly. But like my best pull was 420 with a belt and now it'd have to be a really good day to break 370 off the floor. Maybe its because I'm "squishier" now and leverages have changed. Doesn't really matter I guess.

Pause Deadlift
320*1
310*3
280*3

Bench w Chains 12-30#
245*1
230*3
210*3*2

SLDL
225*10

[James]

Squat w Belt
425*1*3

Bench
275*1*5

Press
115*8*4

[James]

Deadlift w Belt
375*1*3
Well that went exceedingly well. Which makes me nervous.

2ct Bench
270*1
260*3
230*3*2

Belt Squat
230*8
240*8
250*8