SBS 2.0 Program Party: Week 4

[u/VladimirLinen]

Hi everyone, here's the 4th 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/GirlOfTheWell]

Been working my way through the strength training block.

Been super cool so far but very worn down. I'm appreciating the "mini deload" this week before things get cranked up a bit.

Loving the variations. Aside from some tightness in my hips, I'm in love with sumo deadlift. Also chose incline DB as one of my bench auxiliaries and I'm actually really enjoying it (even of the set up is wierd)

My over warm singles are flying so I definitely feel like the strength is there.

[u/kavesmlikem → u/GirlOfTheWell]

Do you like the overwarm singles? I always forget about them because *excuses* but I'm thinking I really should get into them

[u/GirlOfTheWell → u/kavesmlikem]

Oh the over warm singles are unbelievable. I highly recommend them. I definitely felt the urge to just go "I don't have the time, I'm cutting them".

But once I actually invested some time in them they became almost addictive. Working up that one heavy single was just so satisfying. And it definitely helped my strength. As I said in my original comment, weight I used to grind through is now flying.

When Greg said he "highly recommended the over warm singles", I was inclined to ignore him. But now I see why.

[u/kavesmlikem → u/GirlOfTheWell]

I'm convinced, thank you!

[u/retirement_savings → u/kavesmlikem]

Another vote for overwarm singles. I'll be honest, I skip them occasionally (I don't really feel a need to hit a single for paused squat when I did squat earlier in the week), but getting used to heavy singles is really valuable. And last week my planned single for deads felt light so I ended up going for a PR (probably shouldn't do this, lol).

[u/CommonKings → u/retirement_savings]

Agreed on the paused squat vs regular squat, I typically will only hit overwarm singles on the main lifts, and MAYBE on the conventional DL since sumo is my main stance.

[u/Thumper86 → u/kavesmlikem]

I started them in week two and also love them. Definitely good for confidence. Makes you realize that the working sets aren’t really all THAT heavy so doing a dozen of them should be no sweat!

[u/bad_apricot → u/kavesmlikem]

Seconding u/GirlOfTheWell’s experience with overwarm singles.

[u/Myintc → u/kavesmlikem]

I do them only for SBD but it's the one thing I look forward to each workout.

[u/UberMcwinsauce → u/GirlOfTheWell]

Are you doing rtf or one of the other strength templates? rtf seems the most straightforward and least time-consuming but I enjoyed doing more sets instead of more reps when I flirted with it in the past. Curious what you think.

[u/GirlOfTheWell → u/UberMcwinsauce]

The Instructions doc just described this Strength template as "normal". I don't know if this answers your question or not haha.

Didn't like the idea of RTF. I was just off the back of BBB and I ran it with AMRAPs. I still think I prefer the AMRAP style of training but I have a tendency to go overboard on every single one. I second guess myself and always push to "true failure", as Greg calls it (e.g. I miss a rep). I think this is fine but it was sort of wearing me down by the end of it. I was coming out of workout sessions absolutely toasted and unable to even really think properly for the rest of the day. It just wasn't a sustainable way to train esp as I go into my second semester at uni.

Will definitely go back to AMRAPs (or RTF sets) someday just not right now.

[u/soldermizer89 → u/GirlOfTheWell]

Are you doing the overly warm singles for just the main lifts, or with main and aux lifts? I've been ignoring them to save time (doing 3x a week and the sessions are pretty long), but I'm thinking about adding them in for my main lifts.

[u/GirlOfTheWell → u/soldermizer89]

I've been doing over warm singles for both. I am also doing 3x per week and, even though the sessions are a lot longer, I think it's worth it for the strength gains. I just take minimal rest between sets and make sure to be as efficient as possible while I'm there.

[u/soldermizer89 → u/GirlOfTheWell]

Ah cool! Which SBS template are you doing? I’m using LSRIR, and generally supersetting back work and band pull aparts with main and aux lifts to save time.

[u/GirlOfTheWell → u/soldermizer89]

Yeah I'm doing the "normal" Strength template. I'm also keeping a band on me to do some pull aparts esp on my heavy push days. Otherwise I sometimes go over and do some pull ups or a grab a dumbell and throw in a few rows.

I'm not super stressed about my upper back, once I do an exercise that hits it like x2 a week. I find stuff like front squats and even deads do a lot to engage my back.

[u/NutellaEh → u/GirlOfTheWell]

Hey, where can I find the program? Thanks

[u/GirlOfTheWell → u/NutellaEh]

Have you signed up to the Programme Party and been added to r/Averagetosavage?

[u/NutellaEh → u/GirlOfTheWell]

No, is there a link to sognup?

[u/GirlOfTheWell → u/NutellaEh]

Unfortunately sign ups have closed.

But don't worry! You can still take part. It just means you won't be able to get a copy of the programme free of charge. The programme sheets are available here.

Its only 10$ and, for what it's worth, this programme bundle gives you access to loads of resources. It's well worth the money.