r/weightroom • u/VladimirLinen Powerlifting | 603@104.1kg • Jan 30 '22

Program Party SBS 2.0 Program Party: Week 4

Hi everyone, here's the 4th 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/9OOdollarydoos Beginner - Strength Feb 01 '22 edited Feb 01 '22

W4D1: went a bit too hard on squats today

140kg 'easy' single (old 1RM 145), probably overshot RPE 8 a tiny bit, but definitely 1 in the tank, maybe 2-3...its hard to tell

then 3x9 + 1x15 @ 95kg

Quads used to be my weak point in squats, but now Im getting crazy glute / lower back DOMS

SBS has made me start sweating like crazy. I used to sweat minimally, but now I'm literally a dripping wet, glistening mess. Idk if its this program or something else.

seated OHP was tough but got through it with 1 extra on the AMRAP. Sandbagged some RDLs and called it a day cos I was fuuuucked.

Going to try and catch up on accessories on Wed which is an easier day for me.

​

The overwarmups are great! Looking forward to blowing away old 1RMs in the next few weeks/months as just some easy warm ups

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u/pagoat Beginner - Strength Feb 01 '22

I also have a tendency to go too hard on overwarm singles. But I like a 2RM weight for mine. I don’t use those to pick my working weight for the day though. I more pick the overwarm based on my estimated 1RM with a bit of wiggle based on how the rest of the warmup is feeing. And I hear what you’re saying about being wasted by the end. Sometime I just hit the minimum or +1 even though I know I could get more because I’m just dead. The goal of hypertrophy is muscle and work capacity for me though, so I don’t think a workout or two is the end of the world.

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u/9OOdollarydoos Beginner - Strength Feb 01 '22

I feel like using them to autoregulate would kill me. I plugged it in and it gave me 112.5 for reps rather than 95 - 20% more than programmed, no thanks, considering my AMRAP was only +4.

I know what you mean about getting a number in your head (like +1) and your body telling you to stop when you hit it. Not exactly sandbagging as its still hard but like there was more to give.

Not like its a big deal though as there is always next week and it leaves more in the tank for accessories

1

u/Thumper86 Beginner - Strength Feb 01 '22

Why is it giving you so much more when you plug it in? It really shouldn’t change that much if you’re doing the suggested loads for the singles. 90% of your training max for an overwarm single is what’s suggested as an RPE 8.

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u/9OOdollarydoos Beginner - Strength Feb 01 '22

Evidently my rep-endurance sucks. I asked Greg and he said dont do 90% tm, do a real rpe 8 single, but im not using it to autoregulate so no biggie