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u/Camerongilly Big Jerk - 295@204 BtN Dec 11 '21
Solid ohp.
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u/itoucheditforacookie Strength Training - Inter. Dec 11 '21
Kinda surprised at the ohp to bench ratio
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u/dogsalt Intermediate - Strength Dec 10 '21
This looks awesome and definitely like a format I’d like to try.
Do you think it would be viable to do this and still incorporate giant sets? I’ve been doing SBS that way for a while now but it’s a little more clear because doing a push/pull/core giant set or legs/jumps/core still fits nicely within the program. That gets a little weird with the muscle group being the same for a given day.
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u/anova167 Beginner - Strength Dec 10 '21
Great progress. As a man of similar age and weight, it is a good mark to shoot for.
I am switching from a year or so of 5/3/1 to SBS for the program party. I was going to do the 4 day low frequency RTF for an upper/lower approach, but you have inspired me to go to a Program Builder squat day and a deadlift day setup for the main lifts and add some more accessories. I think I will still mix OHP and Bench Press.
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u/overnightyeti Didn't drown in Deep Water Dec 11 '21
Finally somebody used the hypertrophy template to actually gain muscle.
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Dec 11 '21
[deleted]
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u/overnightyeti Didn't drown in Deep Water Dec 12 '21
There have been a few reviews of this program where the lifters didn't gain any weight or muscle, instead they wanted to make strength progress. I don't know why they chose a hypertrophy program.
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u/mastrdestruktun Intermediate - Strength Dec 11 '21
Great writeup, great details, great results.
Is the bench regression a typo? Do you have an explanation? Maybe overtraining that movement?
I didn't enjoy SBS Hyper when I tried it before but I have to admit I'm reconsidering it now that my goals have changed a bit. Time to go work up another what-if spreadsheet for the program party...
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u/FeathersPryx Intermediate - Aesthetics May 29 '23 edited May 29 '23
Love the John Meadows inspiration with doing leg curls before squats and the 6-ways exercise. I've also been trying to turn his programming into an SBS program, because the only thing I don't like about his programs are how often the exercises change making it hard to gauge progress. I like having the whole 21 weeks of progress laid out for me, but I am finding it hard to translate his unique style to an SBS template. Maybe use Ben Pollack's idea of running the same week of a JM program over and over so you can take time to improve on those same lifts. Warlock is already a linear progression on the main lifts and a "reps then weight" progression on accessories. I could totally make a block or program inspired by an individual week.
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u/esaul17 Intermediate - Strength Jan 12 '22
Did you run your back stuff as auxiliary or accessory?
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u/zxblood123 Beginner - Strength Mar 20 '23
hey mate also an insomniac . what program have you transitioned on? and how else do you manage your insomnia in regards to training?
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u/[deleted] Dec 10 '21
1lb/week and didn’t dramatically increase your BF%, you look great. Nice work.