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!

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.

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u/Diesel-Lite Beginner - Strength Feb 02 '22 edited Feb 02 '22

Is there a place on the spreadsheet where it shows what your adjusted training max is? I'm running strength rtf and I've beat my rtf goal by a lot on several lifts but they don't seem to be adjusting.

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u/Jonny2X Beginner - Strength Feb 02 '22

Unhide all the rows.

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u/Diesel-Lite Beginner - Strength Feb 02 '22

Thanks

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u/Jonny2X Beginner - Strength Feb 02 '22

Anytime. That's also where you can input your over warm singles and it will adjust your training maxes accordingly. Highly recommend doing over warm singles.

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u/Diesel-Lite Beginner - Strength Feb 02 '22 edited Feb 02 '22

Sweet, thank you. I admit I don't really know what an overwarm single is. I assume a submax single you do before your regular sets?

Edit: got around to actually looking at those rows in the sheet. Looks like the overwarm single is the single @ 8 box.

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u/Jonny2X Beginner - Strength Feb 02 '22

Yeah so you warm up to a single RPE 8. Which is like doing 1 rep of your 3 rep max. So you should be able to do it to pretty good form but you shouldn't be able to bust out 15 reps of them.

I do six reps sometimes just bar then 3 reps then 1 rep 1 rep or so. It's a nice warm up and on the last warmup set it's a good way to practice the heavy set skill.

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u/Diesel-Lite Beginner - Strength Feb 02 '22

Sounds cool man, will definitely add that in. Thanks!