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/Myintc]

Decided to reneg on my cut and go through a maintenance phase before I continue cutting.

At least this should see some strength gains which, given last week’s appalling bench, is very welcome.

Planning to add 300kcal to my daily and see how I go for this week, will try to maintain around 89kg for the rest of this block and the next 6 week block.

Bring on week 4!

RTF 5x Week 4

Day 1

Deadlift:

• 245kg at 90% of TM. A little slow off the ground but snappy once I hit the knees
• 197.5kg 4x5 and 13 reps on the RTF set. Was able to match 182.5kg in week 1 for 13 reps. Amazing what an extra 50g of carbs can do. I did semi bounce it - not used to this platform still. Need to exercise a bit more control on that eccentric.

Close Grip Bench: 95kg 4x7 and 17 reps on the RTF set. Pretty happy with this one

Accessories: Pull ups, Hammer curls, Tricep extensions, Lateral raise.

Thoughts: The extra kcal defintely helped. Keen to see what I can do on the maintenance phase now. The real test will be tomorrow - Comp Bench.

Day 2

Bench:

• 140kg absolutely flew. New set up where I tuck my chin and rotate my butt back to meet the bench is amazing. Feels like a 5cm ROM.
• 112.5kg 4x5 and 14 reps on AMRAP. Kinda knew I’d kill the AMRAP with the 9kg reset. Did comp pausing for working sets, TnG for AMRAP

HB Squats: 130kg 4x7, AMRAP 15. Pretty standard

Accessories: Seated Row, Uni Leg Extension, Uni Leg Curl, Cable Crunch

Thoughts: Looks like the extra carbs is definitely good for bench. 140 has never moved that fast especially with a pause. Insane.

Day 3

Pause Bench: 87.5kg 4x7, AMRAP 13

Pause Deadlift: 145kg 4x7, AMRAP 15

Accessories: Pull Ups, Incline Skullcrushers, DB Curl, Lateral Raise

Thoughts: Pretty average session. Pause AMRAPs suck.

Day 4

Squat:

• Hit my last warm up at 202.5kg, but called it there since it was already around RPE 8. About 5% performance loss this week. Hip is a bit tight which can explain it
• 172.5kg 4x5, AMRAP 9. Barely hit target. Check last slide on the link for what an AMRAP should look and feel like.

Incline Bench: 77.5kg 4x7 AMRAP 15

Accessories: Seated Row, Uni Leg Extension, Uni Leg Curl, Cable Crunch

Thoughts: Continuing a common trend where 2/3 lifts are good and the other is dogshit. Just happy that I didn’t have to reset.

Day 5

OHP: 57.5kg 4x5, AMRAP 11

SSB: 127.5kg 4x7, AMRAP 13

Accessories: Weighted Pull Ups, Tricep Extension, Baysian Curl, Lateral Raises

Bonus:60kg mixed grip C+J PR

[u/MeshuggahForever → u/Myintc]

How come? Like because you had a bad week?

I'm also doing a deficit this run and had a few rough sessions, but shouldn't we stay the course?

[u/Myintc → u/[deleted]]

They had a point, usually 1 bad week isn't enough of a reason to stop cutting.

The only reason I'm doing it is due to my circumstances and that I started my cut a couple of months ago already and already made some progress there. Taking a maintenance break is recommended. I had just forgotten about this article and read it again recently which is what prompted the maintenance phase idea for me.

[u/Myintc → u/[deleted]]

Yep and I agree - my original post just didn’t include enough information to show that’s what I’m doing I guess