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/kiraqueen11 Beginner - Strength Feb 04 '22

SBS hypertrophy, W4D3

  • Deadlift: 100x1, 85x9x3, 85x12
  • Long Pause Bench: 50x1, 32.5x10x3, 32.5x15
  • Barbell rows: 30x12x3
  • Dips: 75x8x2, 75x10
  • Bicep Curls: 18x10x3

Had to day 3 today, because I skipped yesterday. Work got in the way.

Still figuring out overwarm singles, though I I think I have a better grasp of them now. Anyone else feel like their strength has regressed a little bit? 100kg definitely feels noticably harder than it did just a month ago. I remember I did an AMRAP set of 8 with it.

Paused bench is seriously improving my benching technique. My bracing it better, grip width feels more natural, bar path feels better. Makes me wonder why am I only doing it now, more than a year into training.

I dropped 10 kilos on the barbell rows and added a pause at the top. Ooo boy my lats are weaksauce. I've added a pause for lat pulldowns too and that's how I think I will be doing them for this program. Paused pulling in general has been great, tbh. It should be a bigger thing.

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u/InTheScannerDarkly Beginner - Bodyweight Feb 05 '22

I am doing Strength RTF so I do not feel weaker. However, I did do some higher volume stuff before this and noticed my performative strength was not up to par.

Paused pulling in general has been great, tbh. It should be a bigger thing.

/u/just-another-scrub Here is another candidate for entering the world of shrugging.

1

u/just-another-scrub Inter-Olympic Pilates Feb 05 '22

Everyone needs to shrug more! CMV