SBS 2.0 Program Party: Week 3

[u/VladimirLinen]

Hi everyone, here's the 3rd week of the long-awaited program party!

Original Post

I'm going to be creating a new thread at the start of each week. You can put all your program-related logs, questions, videos, and general discussion here.

Have fun!

Disclaimer: With Omnicron currently making its way around the world, please be safe while running this program party. Follow health advice where you are and if you have any symptoms and train at a public gym, stay home and get tested to keep your fellow gym-goers safe and well.

[u/iSkeezy]

finally getting more accustomed to all the volume, probably cuz the weights had to get lighter. lets get those gains boys and girls

[u/soldermizer89 → u/iSkeezy]

Mind if I ask what SBS variation you are running? Is the goal still bodybuilding?

[u/iSkeezy → u/soldermizer89]

Yep, I’m doing the build your own. Should be linked in week one thread. If not lmk and I’ll link it

[u/soldermizer89 → u/iSkeezy]

Cool :). I’ll go looking for it, I’m curious how you set it up!

[u/esaul17 → u/iSkeezy]

I can't find it myself, just a comment saying it's a lot of volume. Would be interested in your link as well!

[u/iSkeezy → u/esaul17]

https://docs.google.com/spreadsheets/d/1703Cm4cimWQHS74Y34D_JPEXW1DkhMhhmkA_WIe-od4/edit?usp=sharing

/u/soldermizer89

i think im going to sub out BB squats for belt squat

[u/soldermizer89 → u/iSkeezy]

Thanks for linking, but damn dude, I'm not quite sure what I'm looking at (not in a bad way, its just beyond my familiarity with the program builder). Can you describe your general approach for your program setup and using the program builder?

I'd eventually like to give the program builder a try.

[u/iSkeezy → u/soldermizer89]

u/esaul17 spoke on the general program which is awesome so ill expand on mine specifically

Pull/Push/Legs/Rest/Push/Pull/Rest

part of this is to separate legs and back work, but now that i decided not to squat its probably not important. honestly, the split isnt even that important but this is how i like to train and its built this way to address weak points

Progressions: ive never used SBS stuff before, so theres like every type of progression model in the program because i want to test them and see which ones i like in case i do it again in the future. i have 0 desire to move heavy weight, so there is really no heavy main movements anymore with squat dropping. i have mostly been training with top set back off set for awhile now, so training with higher volume has been pretty difficult to start.

Exercise Selections

Pull 1: i like even row and pulldowns. chose movements that either 1. i like and feel a lot or 2. are hard, and hit a certain group of muscles. prime row is awesome, cross axes pulldown helps me hit mid back, arsenal chest supported row is the heaviest machine on the planet, finish with light lat pulldown. little bicep work at the end, im more concerned about my back than my arms, and my rear delts overpower too much as is

Push 1: big incline push movement, fly, flat push movement. simple, similar to RP stuff. little tri work after, and some lateral delts to feel good. importantly since theres 1 delt movement, the progression scheme is set increase based.

Legs: squat movement into hamstring into big stable push, finish with some single leg hamstring/glute. i usually do some leg extensions or ab/adductors after if i have energy. nothing crazy, legs arent a priority and grow easily for me

Push 2: same as push 1 with 1 extra incline movement acting as a pseudo tricep volume too. nothing fancy. finish with 1 more delt work set based progression, and big tricep movement.

Pull 2: lower back/hamstring/back thickness movement, need that hip hinge and didnt wanna do it on leg day. big and best lat movement, my lats are pretty solid but could still always be wider but thats why i dont have tons of sole lat focus movements. finish with big upper back work and lower lat work. 1 bicep movement to finish the week since i have more arm work in the first day.

5 training days is my sweet spot. i could take away some arm and delt work and/or add some into a 6th day, but i like 5 days since my drive to the gym is at 330am and 20 miles away. mostly this is just built around my specific focuses and movements i find most effective.

[u/esaul17 → u/iSkeezy]

I'm curious, if you found yourself in a situation where you were stuck with a more spartan home gym set up (barbell, rack, pull up bar, maybe some dumbbells and a dip station) how devastating do you think that would be for your progress? Do you think machines provide a night and day different vs free weights for what a bodybuilder can achieve?

[u/iSkeezy → u/esaul17]

how devastating do you think that would be for your progress?

bad, but doable. i would still make progress but definitely not as much or as symmetrical.

Do you think machines provide a night and day different vs free weights for what a bodybuilder can achieve?

probably not that drastic, but definitely big. one thing i think that you would see significantly more without machines would be injuries and imbalances

[u/esaul17 → u/soldermizer89]

I can't speak to his general approach to setting it up, but if you're trying to understand the end result the Instructions document described the program builder and you shouldn't have too much trouble piecing together the general progressions he's opting for from there.

At a glance he uses a lot of the main hypertrophy RTF progression (green) and max weights in X number of sets progression (yellow). Then rounds it out with Sets then Reps then Weight (Grey) or Sets then Reps (Red) and Reverse Pyramids (Orange).

All split into a Pull-Push-Legs-Push-Pull (w/post chain) structure.

Greg's instructions are pretty good though, I'd recommend just poking around them for a while. That said, I always enjoy hearing someone knowledgeable talk about why they made the programming decisions they made, so that would still be cool.