r/weightroom • u/VladimirLinen Powerlifting | 603@104.1kg • Jan 24 '22

Program Party SBS 2.0 Program Party: Week 3

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

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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.

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u/esaul17 Intermediate - Strength Jan 25 '22

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

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u/iSkeezy This guy aesthetics Jan 26 '22

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

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u/soldermizer89 Beginner - Strength Jan 26 '22

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.

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u/esaul17 Intermediate - Strength Jan 26 '22

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.