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Spoto, full ROM
90 x 7, 7, 7, 7

Inverted Row
+20 x 8, 8, 8

OHP
57 x 8, 8, 8

Weighted Chins

IMO they're not useful enough for my goals (strength, hypertrophy, and health) to justify the cost. I bought wraps in 2018 and used them for about a month before going back to raw. If I could go...

Exactly my thinking as I was reading your post. Similar to a high pin squat which strengthens your ability to hold heavy weight on your back.

As long as you know the purpose for using wraps, then...

How many calories are you eating each day? What about water consumption? Are you getting stronger?

It's just not a goal right now. I want a mental break from heavy pounding and grinding, and try more variety of lifts while I cut and pivot. Used to love BB rows for sure, got to 235 x 10.

I don't intend on doing heavy BB rows, if that's what you mean. But I think back volume now is higher, or at least more consistent, than it was on the Calgary program. I intend on building up...

+ 10,804 = 86,450

High bar belted back squat

Squat
155 x 4 @ 8.5
135 x 5, 5, 5

Walking Lunges, kettlebell
16kg x 16, 16, 12, 12, 10, 10, 8, 8 = 92 total reps

RDL
135 x 6, 6, 6

What's your complete program? Sets, reps, intensities, frequencies...

Bench responds well to volume and to bodyweight gain. So increasing calories and frequency is one way to try to increase...

407 squat
302 bench
452 deadlift

Best recent lifts in pounds.

Everyone's different, there's no official ratio. Symmetricstrength is one way to gauge balance.

If you really want to do PPL, you could just split each day into two days. Basically cut each workout in half and spread it over two weeks instead of one week.

As it is, it's too much volume. ...

No problems there. Bench volume is a lot less than previously, which makes room for other lifts. Best OHP ever was 77 x 6 and 68 x 10 around Sept. 2018, so maybe I can work back up to those numbers.

Also Nuckols 28 programs have spreadsheets.
Candito 6 week.

Or just make your own spreadsheet from a pre-existing program

Comp. Bench
115 x 4 @ 10
E1RM 130

T&G Bench
100 x 6, 6, 6, 6

Inverted Row
+15 x 10, 10, 10

...as long as you're doing some kind of squat + leg accessory work. It's important to keep the squat motor pattern with free weights, but it's fine to do most of the volume with other lifts.

The Spud pulleys, plates, and kettlebell will give you good results in that situation. I'd get 2 or 3 more kettlebells and use those for a combination of strength and cardio.

Exercises you could...

How about keeping one solid set of squats in your training, and then doing most of your quad work with a variation or something?

Keep squats in so that you don't detrain the lift. If you come...

No because I lift in late afternoon, start at 5pm usually. Caffeine kills my sleep if I take it after 2-3 pm.

I guess cutting + total volume. 12,000 kgs lifted yesterday according to RTS app. Slept great tho

Or OHP outside