Week 4 Day 3
Squat (beltess): 142x4@9, 135x4x2
Slingshot bench: 123x3@10, 117.5x4x2
Incline: 65x10@9, 70x6@10, 65x7@10
Week 4 Day 4
Rack pull w/ belt: 184x4@9, 175x4x2
CGBP 102.5x4@9, 98x4x2
Leg press: 190x10x2@9.5
So ready for this pivot/low stress week coming up.
Week 5 Day 1
Squat w/ belt: 162.5x1@felt like I was going to die but looked like @8.5 on video… I’ll call it @9. 137.5x4x2@9?
- Squats felt super heavy today. My beltless squats felt better than these from W4D3
Bench w/ belt: 106x1@8, 90x4x2
3ct pause bench: 70x8@9
Week 5 Day 2
Deadlift w/ belt: 180x1@8, 153x4x2
Press 76x1@8-8.5, 64x4x2
530 tempo squat: 40x8, 50x8, 55x8@9 lmao
Week 5 Day 3
530 tempo squat: 100x1@8?, 94x4@8.5-9
Floor press 110x1@9, 100x4@9
CG Incline Bench: 70x8@8.5-9
Week 5 Day 4
2ct pause deadlift: 140x1@8, 130x4@9
TnG Bench: 107.5x1@8.5, 100x4@9
SLDL: 80x8@9
Week 6 Day 1
Squat w/ belt (+ knee sleeves for first time): 163x1@8-8.5, 138x4x4@8ish
Bench w/ belt (+ wrist wraps for first time): 107.5x1@8, 92x4x4@8
3ct pause bench: 70x8x3@8
Week 6 Day 2
Deadlift w/ belt: 182.5x1@8.5, 155x4x4@8->9
- My back is rounding quite a bit I think. Felt heavier than I wanted it to as well, hopefully this week’s volume kicks things into gear, I’m somewhat worried missing the overload variation is a factor.
Press w/ belt (+ wrist wraps for first time): 77x1@8.5-9, 65x4x4@8-8.5
Squat (beltless), 115x8x3@8
Ok so I got knee sleeves and wrist wraps which I used for the first time this week (both SBD). Thoughts on them so far: knee sleeves make my knees feel really good, not sure how much they are adding but oh well. They take a lot of time to put on, and I don’t think I’ll use them for my supplementary high rep squats in the future. Probably will still use them if my squat is the first workout of the day and heavy - especially comp squat. Wrist wraps will take a while to get used to - I think they helped on today’s press and bulldog grip. I’ll stick with it for heavy benching/pressing. I never had wrist pain until wearing these though lol (they get tight).
Week 6 Day 3
2ct pause squat: 130x1@8, 125x3@9, 122x3x2
Floor press: 110x1@9, 103x4@9, 100x3x2
Press (beltess): 50x8x3@8
Week 6 Day 4 pt 1
2ct pause deadlift: 145x1@8, 140x3@9, 135x3x2
TnG Bench: 110x1@8.5, 105x3@9.5, 100x3x2
Week 7 Day 1
Squat w/ belt: 165x1@8, 140x4x4
Bench w/ belt: 110x1@9-9.5 (rip), 93x4x4
2ct pause bench: 70x8@7, 75x7@9, 74x7@9, 72.5x6@10 
Week 7 Day 2
Deadlit w/ belt: 185x1@8-8.5, 157x4x4
Press w/ belt: 69x1@8, 77.5x1@11, 65x4x3@8.5-9.5, 60x4@8
Squat (beltless): 105x8@6, 112x8@7 117x8x3@8-9
Today was not the best session haha. My deadlift form is somewhat concerning, I think my lower back is rounding off the floor. Might need to think about using more Legs.
My press single before my planned @8 felt way heavier then it normally does. The first time I picked up 77.5 I was shocked at how heavy it was and couldn’t even press it. I took a bit more rest and grinded the fuck out of it. Which was completely stupid. My back off sets, which I did with relative ease last week felt tough and needed a bit of a load drop.
I almost considered skipping squats… but forced myself to do it. I almost tried to not increase the weight from last week because I was so tired, but forced myself to do it. It was exhausting and draining as hell but I did it.
Week 7 Day 3
2ct pause squat: 135x1@8, 130x3@9, 125x3x2
Floor press: 111x1@10, 105x3@9, 102x3x2
Press (beltless): 40x8@6, 45x8@7, 52x8x2@8.5-9, 50x6@10
Interesting. My bench and press have been going the other way this week ¯_(ツ)_/¯
Week 7 Day 4
2ct pause deadlift: 150x1@8, 145x3@9, 140x3x2
TnG Bench: 110x1@9, 103x3@9, 100x3x2
SLDL: 84x8x3@8
Week 8 Day 1
Squat w/ belt: 167.5x1@8, 173x1@9.5, 150x4x3@~8.5
Bench w/ belt: 108x1@8.5, 110x1@9-9.5. 94x4x3@~8.5
2ct pause bench: 72x8x2@8-9, 72x7@10
Week 8 Day 2
Deadlift w/ belt: 187.5x1@8.5, 192.5x1@9.5, 165x4@9, 162x4@9.5, 155x4@8.5
Press w/ belt: 75x1@10, 62.5x4x3@8
Squat (beltless): 113x8x3@8
Week 8 Day 3
2ct pause squat: 140x1@8, 135x3@9, 130x3x2
Floor press: 110x1@8, 100-103x3x3
Press (beltless): 45x8x3
Also I haven’t thought about these sorts of phrases since starting BBM-style programming, but my CNS feels “fried” and I feel so “wrecked” after that 1@9.5 deadlift on the last training session lol. Even my trunk/back GPP stuff from yesterday suffered. But then I woke up with a cold, felt like crap today and still felt like I crushed my pause squats and floor press compared to last week 
Week 8 Day 4
2ct pause deadlift: 154x1@9, 144x3, 140x3x2
TnG Bench: 111x1@8.5, 107x0@10, 100x3x3
Week 9 Day 1
Deadlift: 188x1@8.5, 193x0@10, 160x3x2
Press w/ belt: 75x0x2@10, 65x3x2
Press, no belt: 50x10@9
De-gainzzz
Week 9 Day 2
Pin Bench: 105x1@8, 90x6@9
Pin Squat: 140x1@8 (realised not quite at depth), 120x6@9
Pendlay row: 85x10@9
Week 9 Day 3
Squat w/ belt: 170x1@8 - pretty good!. 175x0@11 - first time I’ve failed the squat - dropped the bar and all that. Jeez. After reviewing the footage it looks like I didn’t bounce off from the bottom, maybe paused for half a sec which completely killed my momentum. I tried again with spotters and got it at a real grindy RPE10 - I didn’t bother recording this set but apparently the bar path and depth was good. Then 150x3x2@8.5
Bench w/ belt: 109x1@9 - supposed to be @8 
98x3x2@8-9.5
2" deficit deadlift: 160x1@8, 140x6@9 - first time doing these ever. I think it’s pretty neat I basically matched my deadlift w/ belt single @8 from the start of the program with this beltless deficit.
Given my results these past 2 weeks, my confidence has been shot quite a bit. It was really fun essentially making weekly progress for 8 weeks, but now I think I should be try to be extra conscious about being conservative with my RPE - I think I’ve built a lot of strength, and for the next 3 weeks I’ll think of it more as ‘practice’ rather than striving to increase the weight prior to my first meet.