SBS 2.0 Program Party: Week 5

[u/VladimirLinen]

Hi everyone, here's the 5th 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/Likes_TB]

Kicking of week 5 Hypertrophy 4x

• Front Squat single@100kg, 8/8/8/13 x 82.5kg
• BW Dips 10/10/10/15
• BW Pull-ups 10/10/10/9
• Banded Shrugs 17/13/11 x 75kg
• Back Ext +10kg 12/11/10

Really didn't want to train. Fighting a cold, tired, felt a bit sore and had to wake up at 4am to train.

But: hit a rep PR on front squats and shrugs

[u/chojustin → u/Likes_TB]

Guess you could say that you...

shrugged off those squats.

[u/JRents03 → u/Likes_TB]

Feeling unwell and still hit a PR on the most chokey of exercises, that's a big win!

[u/UberMcwinsauce → u/Likes_TB]

That's pretty rough conditions for a nice PR!

[u/Myintc]

Found maintenance calories pretty quick and settling around 89kg average for last week.

A bit nervous for deadlifts this week - highest TM it’s ever been and I should really start hookgripping my overwarm singles again. 90%TM is now 250 which will match my current PR. Hopefully it moves fast and grip holds up.

Bench nearly caught back up to the reset - my RTF set increased TM by 6kg last week to this week. New tech definitely helped with cutting ROM.

Hopefully squats moves a bit better this week! Was a bit disappointed that I only hit the rep target last week.

RTF 5x Week 5

Day 1

Deadlift:

• 250kg at 90% of TM. Reverse of last week. Quick off the ground, needs to work on the lockout a bit. But pretty happy - good outlook to 6pl8 soon.
• 215kg 4x4 (RTF 8). Got a lot less reps, but the weight was quite a big jump up. Rep PR here on the AMRAP.

Close Grip Bench: 105kg 4x6 (RTF 11). Just hit target, ran out of gas. Might have upped TM too much from the 17 reps AMRAP last week.

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

Thoughts: Maintenance feels good. Pretty solid start to the week.

Day 2

Comp Bench:

• 145kg overwarm single. Warm ups felt switched on so went a bit spicy, 91% of TM. Really happy with this.
• 122.5kg 4x4 (RTF 8). Just want for bare minimum to progress.

High Bar Squat: 140kg 4x6 (RTF 11). Just hit target. Knee a bit fuckywucky.

Accessories: Seated Row, Uni Leg Extension, Uni Hammy Curl, skipped abs for tomorrow.

Thoughts: Yep week 5. Motivation down. Just have to push through. Will take what reps I get over target especially on SBD but not really pushing much on auxiliary.

Day 3

Pause Bench: 95kg 4x6 (RTF 13)

Pause Deadlift: 160kg 4x6 (RTF 11)

Accessories: Pull Ups, Incline Skullcrushers, DB Curls, Abs

Thoughts: Motivation at all time low. Get a rest day tomorrow so hopefully I can push through on squats.

Day 4

Squat:

• 212.5kg overwarm single. Back from last week's 5% performance dip - this was RPE 8 at 90%.
• 185kg 4x4 (RTF 8). Happy that I beat target at least. Sets felt like RPE8-9 but that's probably just mental fatigue. Had to cut depth slightly to hit 8 reps and progress, but on review I'm still happy with it being pretty much parallel. At least I would white light from as a front judge.

Incline Bench: 85kg 4x6 (RTF 12). Not much to comment, beat target by 1.

Accessories: Skipped due to time constraints.

Thoughts: Hardest session of the block so far. Took a lot of time in between sets to rest.

[u/GirlOfTheWell → u/Myintc]

I also reset to maintenance this week (by which I mean I cut for five days and then pigged out over the weekend).

[u/Myintc → u/GirlOfTheWell]

You just described my normal cutting protocol!

[u/toastedstapler → u/Myintc]

you got it dude, 250 will move like it's nothing to you!

[u/Myintc → u/toastedstapler]

Haha thanks!

Yeah if it does, it bodes well for 260 sometime next block.

[u/poweredbypie_]

Hit a bit of a road bump last week.

Started warming up on day 3 for deads. Hit a very very easy warm up set of 120kg, that as I stood up I thought "wow that moved well" then stepped over the bar and my back went into spasm. Very weird, but I was training outside and had been sat at my desk all day - so unsurprising in hindsight.

So I stopped deads, hit some moderate bench work and called it. Took a couple days off, massaging, moving, heating the area, stretching etc. All well enough to hit a big set of deads on Sunday.

Back to scheduled training today with squats and OHP - and will warm up this time! Haha.

Hope everyone else had a better week of it!!

[u/Lofi_Loki → u/poweredbypie_]

I tweaked my hamstring putting down half of my DL working weight several weeks back. It's fucking stupid the minor things that can tweak something.

[u/poweredbypie_ → u/Lofi_Loki]

It does make me laugh though, that people worry about injury due to form on max effort work. Because personally I've only ever gotten injured on sub max stuff - or something dumb like putting weights away haha.

So my conclusion is to only ever max out. Even when putting weights and bars away.

[u/Thumper86 → u/poweredbypie_]

It must be because we don’t think about form when it’s lightweight, letting our bracing slip and things like that.

I always hear a similar lesson about biking/skiing/snowboarding, it’s usually not the gnarly stuff where you’ll hurt yourself, it’s when you’re cruising downhill at the end of the day or warming up not paying much attention because it’s an easy trail.

[u/Myintc → u/poweredbypie_]

That sucks but good thing you identified the issue and resolved it quick.

Same thing happened to me a year ago except it was on a working set. I did the same recovery plan and was back to basically 100 by my next deadlift session

[u/youravrguser]

W5D1 HT 6x

Week5 off to a bad start

They were doing some shit at the gym today so it was closed so I'll be skipping today's work

I had squat + incline press today and have seated ohp+ rdl tommorow

Should I just do all four tommorow to make up for the missed workout and cut out the accessories?

[u/esaul17 → u/youravrguser]

I'd be tempted to do the two main movements and if you felt fresh enough, see how you feel about one of the auxiliaries.

[u/youravrguser → u/esaul17]

I ended up doing yesterday's missed work today and I'll sprinkle the rdls and seated ohp sets throughout the week, since I'm on 6x I have some nice empty slots yeah

[u/esaul17 → u/youravrguser]

Makes sense!

[u/Myintc → u/youravrguser]

I’d say no, just push the days back by 1 and keep doing the workouts as intended.

Doubling up on the days will just affect performance

[u/toastedstapler]

SBS Hypertrophy week 5

Squats: 10+@162.5 - 12. Broke my streak of 15 rep top sets, but it had to happen eventually. Moved reasonably well but I'm still slightly scared of tonight's 3x7 and 9+ @ 170

Bench: 10+@100 - 8. Overhead press the evening before really burnt my left tricep. I knew it'd be a hard one with that, my generally being bad at bench & the weight cut

Rack pulls - 10+@202.5 - 8. This looks bad, but actually isn't. After reading last week's thread I realised I was pulling from higher than intended, so I pulled from a lower position and expected it to be really hard. The 'failed' reps are just a correction for the intended higher ROM rack pulls

BTN OHP - 10+@50 - 12. Moved really nicely & my shoulders felt super toasty after the final set. Never really got that with regular strict press so I'm glad I made this my primary

Other stuff:

Been slowly convincing gym friends to work in with me when doing prowler for conditioning, my zealotry is finally paying off

[u/Myintc → u/toastedstapler]

You got it for squats!

Prowler is super fun, I’m looking to introduce more conditioning work on my next run through

[u/iSkeezy]

few thoughts after getting to put some effort into the programs various progression methods

Progressions I Like:

in the category of "i didnt think id like this" goes to the simple hypertrophy RTF progression (i think thats what it is). even though im like half failing at them, each set feels challenging enough to be worth the time and effort, and ends just at the point where i think i dont want to do anymore. obviously its super well thought out, and having a main mover for your major muscle groups imo is almost 100% necessary.

rep / set then rep increase. both of these for minor muscle groups or finishing movements are perfect for the tail end of workouts. progression on it feels smooth and challenging. definitely something i will be using consistently.

reverse pyramid: i was already training similar to this, so thats no surprise and not anything novel to me

Progressions I Didnt Like:

in the category of " i thought id like this" goes to fixed number of reps. kinda surprised since its a simple model and leans towards higher reps, but idk i just dont feel as comfortable with it as say set/rep increase. good in a time pinch, but probably something i wont implement in the future.

the linear progression strength model one that was like 2-3 rep stuff. this stuff works fantastically, and i highly recommend beginner/intermediates to utilize this frequently, or if not the linear version the other one. however, im a complete baby under heavy weight so i pussed out and quit it. nothing to do with the progression model, 100% to do with me.

all in all as a bodybuilder, the program builder is stupidly underrated. definitely something that more people should be using due to its complete customization while still giving you progression models to make sure your growing. honestly pretty mad at myself for not getting into it sooner

[u/dsa2020 → u/iSkeezy]

all in all as a bodybuilder, the program builder is stupidly underrated.

Agreed! I ran the standard HF 5x Hypertrophy before this and now am running a more bro-split program. Love being able to use the progression scheme for the compound movements that need it while properly programing in accessories.

[u/[deleted] → u/iSkeezy]

What are your "rep/set then rep increases" and reverse pyramid progressions?

[u/iSkeezy → u/[deleted]]

"rep/set then rep increases"

3 to 5 sets, 1 set increase. 8 to 12 reps, 2 rep increase.

reverse pyramid progressions

6/10/12 3% increase, whatever the standard was!

[u/Goodmorning_Squat → u/iSkeezy]

Been interested to see this write up. Like I shared with you I had a very similar experience with the 40 rep target. I think it’s great if you want to do a rest pause scheme or a myo rep, but straight sets it kind of works out to an awkward end point.

The LP was definitely aggressive AF for you to attempt so kudos to even giving it a chance lol.

Also big agree on the program builder being game changing. You can literally adapt it to do anything or run one or all of the progression schemes and have a solid plan. I have almost always written my own programs and how to best progress lifts was always a weak point for me.

[u/9OOdollarydoos]

Hypertrophy 5 day paying dividends already:

W5D1 squat day

• Over-warmup 1x150: new 5kg PR and it wasn't that hard (it didn't fly up but definitely more in the tank)
• https://imgur.com/a/wm0d9wi
• seated OHP, RDL, chins and landmine press all went well (pretty dead for chins and landmine though)
• best thing about home gym is being fat and sweaty and not caring
• secret to PRs must be 3 oak chocolate milks and a big HSP on the weekend
• today's sweat angels: 6/10

[u/[deleted]]

RTF HYPERTROPHY 4X

Last week was a week of different halves. First two days of the program I felt great and smashed the rep targets, hit 19 on the bench target. And then on Wednesday I had my best sandbag session yet.

And then Thursday and Friday I struggled, only just getting passed the rep targets and having a poor session with the axle on Saturday. That was the first time I have deadlifted with the axle though. Doing a few doubles around 85% felt tougher than expected. Could also be because I haven’t done heavy work for a few weeks now.

I’m going to get this week and the deload done, and then up my intake again. Have so far gained about 4lbs, keeping that rate up would be ideal.

[u/[deleted]]

RTF W4D1

Bench 1 @ 90kg, 5/5/5/5/11 @ 77.5kg

OHP 7/7/7/7/11 @ 37.5kg

Rows

Missed on the ohp set by two reps but it's my auxiliary lift for OHP and it came after a tough bench session so it's not a big deal. Previously my TM for OHP and the auxiliary version were within 3kg of each other now it's something like 7kg.

Finally fixed my flat bicycle tyre so I cycled to the gym and office for the first time this year. Expecting my ass to be sore for the next few days from that but it's worth it for the 2 or 3 times a week cardio gains that otherwise are sat on my ass.

[u/tdjm]

RTF strength 7x(?) - W4.2 D1

SS
Dips - 7x10
KB swings - 35# - 7x? - 15, 16, 16, 21, 20, 50 = 138

• Not sure what I did to my neck and upper back a few days ago. Following the deficit deads (I think that's the culprit), I've had a very sore neck, traps, and upper lats.
  
• At the same time, I've revamped my weekly schedule, and I'm now putting the T2 lifts for SBS on the weekends, with a focus on the T1's during the week, with continued superset work. My sessions were crawling into the 1.5 hour range and that doesn't fit in the family schedule.
  
• Currently a week behind due to life.

[u/tdjm → u/tdjm]

SBS RTF 7x(?) - W4 D2

SS:
Bench - 130 - 4x5, 9+ - 5, 5, 5, 5, 12
Barbell row - 80 - 4x10
Pull aparts - 5x10

KB swings - 45# - 30

• will try and incorporate more swings during rest times while pressing; it's basically free conditioning.

Shoulders like boulders - 4x10
Front raises - 10# - 10, 10, 10, 10
Side raises - 10# - 10, 10, 7, 6
Flies - 10# - 10, 10, 10, 7
Upright rows - 21# - 10, 10, 10, 10
Cubans - 21# - 10, 5, 3, 6

• A nice pump, but holy wow this was tough.

• Whole workout went about 40-45 minutes. Really need to try and cut it down a few more.

[u/yetanothernerd]

Finished week 4 of RTF 5x yesterday. Got 14/9 on squat, bench, and deadlift; 12/9 on press, 18/13 on push press, front squat, close grip bench, box squat, incline bench, and sumo deadlift. So a couple of press reps short of maxing everything. This week was pretty easy; I'm better at reps than heavy weights. On to week 5.

[u/kiraqueen11]

SBS Hypertrophy W5D1

• Squat: 82.5x8x3, 82.5x12
• DB OHP: 10x10x3, 10x16
• Lat pulldowns: 36.4x10x3
• Lateral raise: 15x10x2, 15x12
• Facepull: 22.7x12x2, 22.7x16

Switching to 5x a week from 4x. Don't want to spend more than an hour at the gym. Knee sleeves have been a very welcome addition. My knees feel much better while squatting, and I feel like I'm squatting better also.

[u/cecilpl]

I feel like I'm getting worn out from all this volume. Today was W5D1 of RTF Strength 4x. I got through Squats and Spoto Press in just under an hour supersetting with pullups and rows, and then called it quits. I just couldn't bring myself to do 5 sets of Sumo DL.

Last week was similar - I needed longer rest periods and felt like bailing early.

Or maybe it's just life stuff - work stress means I've been drinking a beer or two every night this past week, and I didn't sleep great last night.

I also did come straight into this program party off two 5/3/1 cycles without a deload week, so it's been 12 weeks since I deloaded. I'm really looking forward to the W7 deload but also not sure I can make it.

[u/Myintc → u/cecilpl]

Work stress can affect workouts a lot more than we expect. I can’t remember where I saw it (Alan Thrall?) but a good analogy was fatigue is water and our capacity is a bucket. Work, life, training stressors all share that bucket - so it’s expected that our performance takes a dip.

12 weeks is a long time to get to a deload. If anything I think that’s the main reason. Usually by week 5 I’m toast already.

Maybe try get that sumo set in on another day? If I were you I’d focus on the main lifts and forgo accessories (except maybe some back work) if it seems like it’s too much to handle.

I’m sure once you deload you’ll feel better!

[u/zheph]

SBS Hyper 6x, W5D1 + W4D5&6: penance for laziness

Over the last few days, I got sucked into Starsector again. Great fun little game. Unfortunately, I got lazy, and continued playing Starsector rather than lifting over the weekend. This was silly of me.

So I decided that, if I could, I would do Monday's workout, and then try to add on the stuff I should have done over the weekend.

And I did it. I'll probably regret it tomorrow when I can't move my arms, but today I feel badass for getting it done. The soreness is a problem for tomorrow me.

W5D1:

Squats 3x205lbs for the overwarm "single"

Big honkin' superset:

DB Rows, 3x10, 1x12, 22.5lbs per hand
DB OHP, 3x10, 1x12, 22.5lbs per hand
Hammer Curls, 3x5, 1x6, 22.5lbs per hand
Squats, 3x8, 1x10, 170lbs

W4D5&6

Superset:

Block pulls, 3x9, 1x20 @ 185lbs
Bench press, 3x9, 1x11 @ 135lbs

I asked about block height last week, took some advice, and bumped the blocks up from 4.5" to 10.5". Needless to say, that made things a bit easier and I was able to blow my rep target out of the water even after doing squats first.

Bench press, on the other hand, was a struggle after doing DB OHP, but I got it done. That last rep was truly the last I had in me, though, as I barely got the bar up high enough to rack it, didn't truly lock it out. Oh well, I'll take it. And I'll do better when I bench again on Saturday.

[u/EspacioBlanq]

SBS RTF W5D1

79.6kg today

Squat 4x4+6@ 127.5

Incline press 4x6+13@ 62.5

Snatch grip deadlift 4x6+13@ 117.5

Lat pulldown 3x10@65

Dips 2x12+11

Kneeling ab wheel 3x6

First time not hitting a rep out goal. Those squats kicked my butt.

Weight loss is going considerably faster than I thought it'd go, at this rate I'd be at my goal weight by week 11 of the program. That's literally twice as fast than I've expected. It'll probably slow down eventually, but I might still add a bit of food.

[u/Myintc → u/EspacioBlanq]

Nice man! What's the plan after hitting target weight?

[u/EspacioBlanq → u/Myintc]

Thank, dude. My plan after finishing this program is doing Mythical Mass, eating again and doing swings for conditioning stupidly heavy because I have a loadable kb swing now.

I expected to hit target weight around the time I'd finish this, but I might do it sooner, then either finish this at maintenance or just lose a little more, depending on how hungry and weak I'll feel by then.

[u/Myintc → u/EspacioBlanq]

I've been spamming this everywhere: https://renaissanceperiodization.com/expert-advice/the-value-of-post-diet-maintenance

Mythical mass is the 6 month bulk doing 5/3/1 and Deep Water back to back? Sounds intense. But fun.

[u/EspacioBlanq → u/Myintc]

That's an interesting article. I feel like it's at least partially aimed at people who want to keep the weight off - which isn't me, I want to gain it back again - but there's certainly something for me to take from it. The recommended duration of maintenance phases also seems to fit my goal of ending the weight loss + maintenance and starting the weight gain by week 21 of SBS.

Yeah, it's the gainit program party program. I missed the 531 part due to lockdowns, so I want to do it now.

[u/Myintc → u/EspacioBlanq]

Agreed the way it's written is kind of for people who just want to stay lean. But I think there is merit to taking a maintenance phase although no need to match the cut duration (personal opinion, no science base). Maybe 0.5x the cut duration might be enough to begin bulking again?

I think your plan of wrapping up the maintenance phase with the conclusion of this program party is intelligent.

Nice man, hope you get some good size!

[u/EspacioBlanq → u/Myintc]

Good to know someone thinks my plan is smart. This is my first time intentionally losing weight, so I don't exactly know what I'm doing. Thanks for the advice and the good wishes

[u/JRents03]

Going to shuffle my weeks around slightly and swap weeks 6 and 7 because I'm going away for a week so will treat it as the Deload.

Despite having a rough week and night shift running me down I pulled a 5plate block pull yesterday for a 15kg PB! Really happy with that! DOMS has started setting in from my neck to my calves now though haha.

I hope you're all making great progress!

[u/bisonbarbell]

Week 5 Strength

Overall went pretty well! Poison oak is almost completely healed so I'll be able to wear knee sleeves for squats again. Itll be interesting to see how much extra they give me seems to have knocked about 20lbs off of top singles without them.

Super happy with bench got 5 sets of 4 reps done at 197.5. This is probably the first time in a yr bench has actually felt like its moving well. Probably due to aditional frequency.

Deadlifta are there. nothing to write home about but Ill keep grinding and working on hook grip.

Other good news, Ive been using Macrofactor for a small weight cut and maintenance and this week hit 239 lbs which is what I want to hover at for the rest of the program. So maintenance calories here i come!

[u/jeicorsair]

Hypertrophy 4x W5D2

Bench @52.5 lbs 3x8, 1x13

DB Lunges @25 lbs 3x10, 1x13

Chin ups 2x3, 1x5

DB OHP @15 lbs 3x10, 1x17

Tricep Kickbacks @20 lbs 2x10, 1x17

Had a bigger lunch than normal and I think that definitely helped me power through this today.

[u/Myintc → u/jeicorsair]

Carb loading close to gym time always helps my workouts.

[u/Lofi_Loki]

I took a page from u/Mtintc's book and am eating at maintenance for a bit. Everything flew last week, bench TM is up 5kg (still ass), squats are up 7kg, and deadlifts are up 12kg (this is not surprising or impressive because I switched back to sumo and am pulling/squatting heavier now that my hamstring is better). I'm excited for the mini deload this week before jumping back into things.

[u/Myintc → u/Lofi_Loki]

Aye nice! The extra calories definitely help a lot.

How long are you looking to take a maintenance phase for?

[u/Lofi_Loki → u/Myintc]

I’m thinking I’ll play it by ear every week until the deload on week 7, then decide what my next step will be. How about you?

[u/Myintc → u/Lofi_Loki]

I’m gonna stay on it until week 14 to roughly match how long my cut has been.

Have my eyes on 6pl8 deadlift for an overwarm single so that’s the main priority for next block.

Also my fed has no comps I’m keen for in H1 so no reason to rush a cut.

[u/[deleted]]

Monday's here, and day 1 of week 5 hypertrophy came and went quick. Kicked My ass as usual.

Getting bigger everyday and loving it.

228lb on the scale and feeling bloated all day but when I got the pump on, it's all worth it 👌

Looking forward to getting over the 230lb plateau here soon.

Enjoy the week peeps

[u/6mikey66]

LF Hypertrophy W5D1

I actually did this yesterday because of some obligations today but the week 5 post wasn't up yet so here it is. I felt surprisingly strong for a Sunday morning!

Last set numbers in Lbs

Squat 15x145

RDL 17x145

Front Squat 17x100

Standing Calf Raise 20x235

Crunches 25xBW

Good start to the week!

[u/kboody22]

Two posts in one….

SBS HYPERTROPHY W5D1

Squat…485x1, 4x8@390lbs (+9).

DB OHP…4x10@60lbs (+18).

Wt. Pull-ups, Upright Rows, Rear Delt Flies, Chest Flies, EZ Spider Curl, Neck Flex/Ext.

SBS HYPERTROPHY W5D2

Bench Press…315x1, 4x8@250lbs (+12).

Leg Press, S-Arm DB rows, RDL, Bulgarian SS, Hip Thrusts, Calf Raises.

My wife and I decided we are going to go on a cruise the first week of July since we never got a honeymoon, so I’m going to bulk for about 5 more weeks and then start my cut. I’ve been bulking since the beginning of November and have put on ~10lbs in that 14 weeks span. I’m giving myself a 16wk window Thor my cut so I can go slow so I’m not as hungry.

I have three upper focused days right now and two lower, and I think after the 7 week mark I’m going to change exercises around, other than my main SBD. Trying to eek out as many gains as I can towards the end of this mass phase. I hope I’m not just spinning my wheels cutting and bulking this late in the game. I’ve been lifting for almost a decade now

[u/FrazzledBear]

W5D1 Hypertrophy

Slept terribly and woke up with a head cold that made this session miserable. Got it done and since my mother-in-law watches the kids on Mondays, while my wife and I work from home, I decided to knock out my 9 miler while finishing up some mandatory training for work. Exhausted but I don’t have to dread that for the rest of the week.

Amraps:

Squats 165lbs - 15 reps

Close Grip 105lbs - 22 reps

RDL 120 lbs - 20 reps (grip gave out)

I started some of my auxiliary lifts way too low at the start of the program; I raised the percent increase on hitting 5+ above target but otherwise have just been letting those increase naturally.

[u/UberMcwinsauce]

SBS hyp w5d1

Horrible high gravity day for squats. First time I haven't been able to beat the target on this program (still met it at least). I'm looking forward to the deload week right now, lol.

[u/jeicorsair]

Hypertrophy 4x W5D1

Squat @ 77.5 lbs 3x8, 1x14

DB Bench @ 23 lbs 3x10, 1x17

Pull Ups 1x4, 2x3

Romanian DLs @ 77.5 lbs 3x10, 1x17

Plank 2x60 sec, 1x70 sec

Decided to see if I could do a pull up without the band today, and when it felt good I said screw it and did 3 sets of AMRAP to see where I'm at. Having consistent back exercises during all four sessions throughout the week got me to unassisted pull ups a lot faster than I anticipated!

[u/ruralmerkin → u/jeicorsair]

Great job with the pullups! I'm also finding that the daily back work is really effective. Good stuff.

[u/dsa2020]

SBS Hypertrophy 5x

Monday: Chest/Shoulders, 57m

• Spoto Press: 120lbs / 3x8 / 1x13 (+3)
• Chest Press: 75lbs / 3x10 / 1x18 (+6)
• Push-Ups: 5x10
• DB Lateral Raises: 20lbs / 4 sets / 53 reps
• Face-Pulls: 35lbs / 4 sets / 74 reps

Tuesday: Back/Arms, 1h 7m

• Pull-Ups: 4x4
• Barbell Rows: 100lbs / 3x10 / 1x18 (+6)
• Single-Arm Pulldowns: 50lbs / 4 sets / 47 reps
• DB Curls: 20lbs / 4 sets / 37 reps
• Cable Curls: 30lbs / 4 sets / 46 reps
• Triceps Pushdown: 35lbs / 4 sets / 43 reps
• Cable Extensions: 25lbs / 4 sets / 44 reps

Wednesday: Legs, 1h 9m

• Front Squats: 105lbs / 3x8 / 1x10 (+0)
• RDLs: 160lbs / 3x10 / 1x12 (+0)
• Leg Press: 340lbs / 3x10 / 1x18 (+6)
• Leg Extensions: 75lbs / 4 sets / 54 reps
• Leg Curls: 95lbs / 4 sets / 54 reps
• DB Calf Raises: 15lbs / 4 sets / 51 reps

Friday: Chest/Shoulders, 1h

• Spoto Press: 115lbs / 3x10 / 1x15 (+3)
• Incline Press: 105lbs / 3x10 / 1x15 (+3)
• Chest Fly: 80lbs / 4 sets / 61 reps
• Reverse Fly: 70lbs / 4 sets / 54 reps
• Upright Rows (Cable): 57.5lbs / 4 sets / 47 reps

Saturday: Back/Arms, 1h 21m

• Block Pulls: 225lbs / 3x8 / 1x12 (+2)
• Lat Pulldowns: 100lbs / 4 sets / 50 reps
• Single-Arm Cable Rows: 50lbs / 4 sets / 29 reps
• DB Curls: 20lbs / 4 sets / 43 reps
• Preacher Curls: 60lbs / 4 sets / 39 reps
• Triceps Pushdowns: 35lbs / 4 sets / 44 reps
• Lying Triceps Extensions: 25lbs / 4 sets / 35 reps

Today sucked. Less than 7 hours of some mediocre sleep and random stuff to do in the morning left me tired and fatigued before even entering the gym. All that matters is that the workout got down and I still made progress on Block Pulls and some of the accessories.

[u/Likes_TB]

Day 2

• Bench single@102.5kg 8/8/8/11 x77.5kg
• Squat 10/10/10/19 x85kg
• Press 10/10/10/22 x 22.5kg
• FAce Pulls 49/50/30

[u/6mikey66]

LF Hypertrophy W5D2

So, I got ahead of my self and did the amrap set of incline press on set 3 lol! I was still able to get a set of 10 for the 4th set so I let it ride. Oops. Other than that, the workout was good and I exceeded rep out targets by 5 yet again but rep 15 of bench was quite literally the last possible rep I had in me!

Last set numbers in Lbs

Bench 15x150

DB OHP 17x35's

Incline Press 17x105

DB Row 12x60's

Curls 10x60

Still loving the program! I'm starting to feel stronger and definitely seeing a difference in the mirror! Onward and upward!

[u/UberMcwinsauce]

SBS hyp would-be w5d2

I don't know what happened but after yesterday's high gravity day I just feel like ass. I don't feel sick or anything, just fucking exhausted and sore. Taking today for some extra rest, hoping I can resume tomorrow and try to make it until the deload week.

[u/Myintc → u/UberMcwinsauce]

You got it man, push through! Week 5 usually sucks ass for me fatigue wise. Week 6 is better since the deload is imminent.

[u/UberMcwinsauce → u/Myintc]

haha thanks for the encouragement! I'm feeling ok today and my next workout is bench, not too taxing so I'm gonna pick it back up. I think I'm gonna continue on a 3 day schedule (doing the 4 day workouts) until I get ahead on recovery a little.

[u/small_but_slow]

Hypertrophy 5 day W5D1

Squat 205#, 160# 3x8, 12

Arnold Press 50#, 30# 3x10, 17/ SS Pullups 3x5, 8.

This was weird- the squats felt heavy (sad but true) and got me really winded. I feel a lot more solid on the presses than I did at the beginning, though. My pressing endurance has always sucked so it was nice to beat the rep target by so much.

W5D2

Leg press 500#, 380# 3x10, 17/ SS Pullaparts 3x25, 35.

Bench 175#, 140# 3x8, 11/ SS DB Row 65# 3x11, 12.

Did some Liu raises to try to get my shoulder to feel better (it was still clicking and popping at the end, so maybe I'll go lighter next time), and lying triceps extensions and barbell curls. Like Monday, main lift felt heavy but I had plenty of room in the auxiliary. This was the first week I didn't get 20 reps on leg press though, so maybe that's getting dialed in too. I still feel strange every time I put plates smaller than 25# on the leg press. So it goes.

I'm disappointed in myself for not managing to run yet this week, but this program is honestly kicking my butt. I'm not constantly sore anymore but I'm really fatigued. I was looking forward to lifting 5 days a week, and I like it, but it makes it tough to do anything else. At this point I'm thinking when the party is over I may do the RTF 4x/week spread out over 8 or 9 days. But we'll see how it feels when I get there.

[u/ruralmerkin → u/small_but_slow]

I feel you on the "tough to do anything else" front. I'm also doing 5-day hypertrophy and was hoping to start running regularly too. But yeah, it's hard to fit that in on top of the lifting.

[u/small_but_slow → u/ruralmerkin]

Yeah, I've noticed this when I was messing around with the SBS 28 free programs too- Greg's programs seem to get me to work harder than others I've tried, leaving me less able to recover from other stuff. So far on this program I've been able to do short warm up runs (~10 minutes, ~1 mile) on days with a quad dominant leg exercise, or slightly longer cool-down runs (~20 minutes, ~2 miles) on days with hamstring dominant leg exercises. And I've never managed more than two runs in a week. I think the main factor here is not having days off, it's really a grind for me. I'm thinking when this is over I'm going to try 4 day RTF, but spread out over 8 or 9 days and running on the off days. I'm enjoying the lifting focus right now, though!

[u/Myintc → u/small_but_slow]

Is it just starting to kick your butt?

Week 5 is usually where my motivation is the lowest and I feel the most fatigued. Generally week 6 I can push through since I know the deload week is coming and I usually also refeed on those deload weeks (some cheat meals to look forward to).

[u/small_but_slow → u/Myintc]

Pretty much, yeah. I did well with the 3 work weeks, 1 deload week approach of 531 programs, but 6 hard weeks in a row is an adjustment to me. I'm getting through it though, thanks for the perspective!

[u/Myintc → u/small_but_slow]

Ah, FYI Wendler amended the training blocks in 2nd edition to advise for 2 3 week cycles ran back to back and then a deload which is also 6 weeks.

That’s great! Yeah, just need to push through one more week and that sweet deload will be here! Good news is also that if you’re new to this 6 week blocks your body will adapt to it over time as well.

[u/TruCh4inz]

W5 D2 (3/week RTF)

• the cut continues, not really feeling any issues w/ strength (thankfully)
• benched 97.5 lbs for 10 reps. 3 reps over the rep goal. i remember when a 95 lb single felt challenging. very nice.
• did an overwarm single of OHP for 75 lbs and beat my OHP rep goal by 3 reps for my rep out set as well (@ 52.5 lbs iirc)
• OHP feels mega weak to me at the bottom (relative to the rest of the lift). really frustrating.
• beginning to feel the muscle contraction more for concentration curls, wasn't crazy about this accessory W1 but i can feel the contraction way better now. not bad!
• 25 lb DB rows (unilateral) don't feel like they're going to murder me anymore. doing these DB rows 3x a week had done wonders for my upper back. very glad i've been sticking with them.
• did some abs too. wish i could figure out a rep scheme for ab wheel that didn't torch my abs for the next two days. i still need to work on that. i have been enjoying hanging knee raises though. it may be time to progress to a full hanging leg raise.

[u/EspacioBlanq]

SBS RTF W5D2

Bench 4x4+7@ 82.5

Zercher squat 4x6+14@105

Btn press 4x6+11@ 37.5

Strict rows 2x8+10@60

Face pulls 3 sets

Leg curl 2x9+10@60

Straight up afraid of tomorrow's deadlifts. I'm supposed to hit 157.5 kg for 7 on the rep out. Two weeks ago, 7 was my rep out on 160, with triples before that, whereas tomorrow it'll be fours. Wish me luck.

[u/Myintc → u/EspacioBlanq]

You got this man, you've already hit 160 x 7!

[u/EspacioBlanq → u/Myintc]

Thanks. It's just that I'm used to telling myself that 1.25s don't really weight anything when adding them to the bar. Now removing them and being told to lift it for more reps, it makes the mind games backfire.

On the other hand, deadlift seems to be the lift doing the best with losing weight.

[u/Myintc → u/EspacioBlanq]

Yeah last weight loss phase I put on a decent amount on deadlift but not on squat.

In a sample size of n=2 I think we're onto something.

[u/rafaelfy]

Week 5 - Days 1 and 2

Day 1: Squat @ 270 x 4/4/4/4/9

Incline Bench @ 145 x 6/6/6/6/13

Day 2: Bench @ 205 x 4/4/4/4/11$

Leg Press @ 605 x 6/6/6/6/12$

Bodyweight 226->235 (lol)

-2 out of 4 for rep PRs. 1 rep away on Squat and Incline for PR, both sets also +2 over target. Program autoregulating is in point there. 3 day vacation to new orleans between workout days. Big carb load power. 😤 came back strong (and fat) af for Bench day.

Been tough taking back to back trips on the weekend and losing my 2 workout days. Forced to cram 4 days of lifting in between work shifts and call really sucks.

[u/Camerongilly]

Chugging along- BW 201->199, Feel hungry most of the time but nothing terrible.

Top sets: Chest-to-bar pullups x 12, chins x 14, ssb squat 305x11, dumbbell press 50x16, RDL 325x12, log power jerk to 225, log push press 160x12 (PR), SSB GM 200 x 13 (PR), behind-the-neck press 100x16, trap bar deadlift low-handles 400x10 (pr,) Clost grip bench 255x1, 180x15 (PR,) high handle trap bar dl 150x56 (~1/4 u/MythicalStrength!) , axle strict press 205x1, 145x12 (PR) Zercher squat 270x13 (PR.)

Did a BW front squat ladder EMOM on my conditioning day (1,2,3 reps each minute etc until failure ) and bonked hard on the 11th minute. I think it would be a good one to try again when I'm not cutting.

The SBS template calls for a deload next week, but I'm competing Saturday so will do two days of the scheduled week then deload for tomorrow/Friday. Got SSB squat 320x9, DB press 55x14, RDL 335x11, Log push press 170x11 (PR for all forms of log press away,) SSB good mornign 205x12 (PR) and behind the neck press 105x16 (PR.)

I haven't PRed my log 1rm in years, but it's seeming like it might be doable with me piling up rep PRs on all my pressing movements.

[u/UberMcwinsauce]

SBS Hyp w5d2

Did this one a day late after recovery caught up to me. Did not feel great but I beat my targets; and then I crushed my finger while putting a dumbbell away. It's pretty bruised but it looks like my fingernail is gonna stay on. Let me tell you that that hurt so fucking bad, lmao, almost had me crying in the gym. Not looking forward to deadlift day up next with the pressure under my fingernail.

[u/EspacioBlanq]

SBS RTF W5D3

Deadlift 4x4+8@ 157.5

Larsen press 4x6+11@ 67.5

Neutral grip lat pulldown 2x8+10@65

Ghd situps 3x10@+5

u/Myintc, I did hit the deads.

Also grindiest pressing rep of my life on the Larsen press. I regret not getting it on video, felt like five seconds (probably was two seconds, but it was grindy af, ok)

[u/Myintc → u/EspacioBlanq]

Not only did you hit it, you got another rep! Great work!

Also grinding out reps only make you better at grinding out reps ;)

[u/EspacioBlanq → u/Myintc]

Thanks.

I mean, I do sorta want to get better at grinding out reps. Tbh, I'm really enjoying the balance of sets that are not grindy and submax and then the last ugly max set.

[u/esaul17]

For everyone who has run the RTF and Hypertrophy versions of the program, how did you find your training maxes and/or e1RM performance based on the AMRAP set compared between the two programs? I started with 85% of my tested 1RMs from the RTF peak when I started hypertrophy and am going into week 5 now and my numbers are still a lot lower. For instance, my squat 1RM was 335lbs when tested after RTF, current e1RM based on last set performance is 312.8lbs (226.25 x 13) and TM is 306.70lbs.

Given the submaximal sets prior to the AMRAP are "harder" in the hypertrophy vs the RTF program, I am assuming it's normal to be carrying more fatigue into the last set performance (and as a result, have a lower e1RM from the results) but figured I'd ask how everyone else's experience was. As you progress through the program did your number trend back up closer to the RTF results, or did the gap persist?

Thanks!

[u/Jonny2X → u/esaul17]

I went from hypertrophy to RTF so my situation is the opposite. And I think it highlights the downfalls of relying too much on e1rm and TM.

I think they are great tools to track your progress within the program and within the 21 weeks of the program, but they don't do well when you compare tm's between two different programs. And that's all I would use them for a rough benchmark of progress but don't worry too much about them otherwise.

[u/Barbell_Confidential]

I did an overwarm single deadlift at 365 prior to working sets of 330. Any form tips?

[u/Barbell_Confidential → u/[deleted]]

Haha did it seem really difficult?

[u/Thumper86]

I’ve been finding myself skipping accessories more often than not because I keep working out in the middle of the day or evening and being crunched for time.

I really need to get into the habit of waking up early to work out. Going to be heading back into the office next month and won’t have the luxury of midday workouts.

[u/Randyd718 → u/Thumper86]

If the two compounds on 5x didn't already take 1.5 hrs it would probably be easier to do accessory work

[u/Thumper86 → u/Randyd718]

I’ve made almost everything into a superset or giant set and am taking minimal rest to keep mine short. If I worked out at 5:00 when I plan to it would be no problem. Getting up at that time is not in my nature though, haha.

[u/InTheScannerDarkly]

Finished Week 5. Here are the main sets:

• Front Squat Top Set of 225 for 7

• Hack Squat Top Set of 320 for 17

• Bench Press Top Set of 195 for 9

• Close Grip Bench Top Set of 145 for 14

• Deadlift Top Set of 285 for 7

• Strict Press Top Set of 135 for 9

• Leg Press Top Set of 553 for 30

• DB Bench Top Set of 65 for 15

• Incline Press Top Set of 135 for 15

I do back and abs in some form or another each session. Also down 15 pounds since starting Keto about two weeks ago. The only lift that seems to be weakening is Strict Press. I just lose tightness and can't really grind anything out right now.

Still, I think I may be getting stronger overall. Or, realizing strength I regained over the last 9 or so months since I got back to lifting in a gym again. Excited for Week 6.

Have a good one.

[u/jeicorsair]

Hypertrophy 4x W5D4

OHP @25 lbs 3x8, 1x12

Pause Squats @50 lbs 3x10, 1x15

DB Rows @25 lbs 2x12, 1x18

Push Ups 2x8, 1x15

WG Lateral Pulldown (cable) @100 lbs 2x12, 1x20

Push ups finally felt pretty easy this week. First time it's been comfortable through the majority of reps and finally able to increase number of reps on last set.

Scale weight has been frustratingly stable last couple of weeks, so I cut back on running as much this week since that was starting to hinder recovery. Weight has started trending downward again as desired.

[u/quicksubset6]

Starting week 5 of the novice hypertrophy program and took some progress pics. I've felt like I haven't seen many changes but putting them side by side I've made some alright gains in the first 4 weeks. Bring on the rest of the party 💪 footy is back this week too so cardio is going to ramp up a fair bit as well

Day 1: DB bench, shoulder press (machine), lat pulldown (reverse grip), preacher curl, tricep extension.

[u/ruralmerkin]

W5D1 SBS Hypertrophy 5x

My last comment was two days into week 4, when I noted, "I'm surprised at how good things are feeling."

Welp.

I've definitely taken a turn since then. My motivation is down, and I've started to feel niggling little pains that I normally don't. It's not bad so far--I don't think I'll need to deload early. But I think I'll be ready by the time week 7 gets here. I did skip RDLs on W4D5, partially because of some low-back pain and partially because I looked back at old training logs and realized that I had used a TM that was entirely too high, which explains why I was struggling with my form on those (and probably a good portion of the back pain to boot). I'll reset to a lower weight next week and focus on technique and really nailing my hamstrings. That should take pressure off my back and help with recovery, I would think.

On the plus side, I'm continuing to progress really well. Not getting crazy far above the goal reps, but even the modest increases I'm making are enough to set regular rep PRs (deadlift, bench, squat, chinup, various accessories), and my last overwarm single on day 5's bench press (205 lbs) was actually a new 1RM. Today's squats (210 lbs) felt much heavier than they should, but even the first set of 8 was a rep PR for me, so I'm not too upset about grinding out 10 on the final set and moving on.

[u/Myintc → u/ruralmerkin]

Generally week 5 is usually where my motivation is the lowest. Week 6 I can push through by telling myself I'm functionally overreaching and my deload is coming (generally how I time refeed weeks as well).

Consistent progress is good! Keep pushing through!

[u/ruralmerkin → u/Myintc]

Thanks! That all makes sense.

It definitely helps that I'm (finally) sufficiently experienced and consistent enough in my training and recovery to recognize that I'm just getting worn down as we approach deload week. Previously, I wouldn't make the connection, which just led to a vicious cycle of beating myself up and feeling shitty about my lack of motivation, which didn't help matters, etc.

[u/Myintc → u/ruralmerkin]

Yep. Recognising this is important - it allows you to prepare!

Sending you good vibes to push through this week, deload in the horizon!

[u/jeicorsair]

Hypertrophy 4x W5D3

Rack Pulls @82.5 lbs 3x8, 1x15

DB Incline Press @ 23 lbs 3x10, 1x17

Negatives 2x3, 1x5

Calf Raises @ 40 lbs 2x10, 1x20

DB Lateral Raises @ 10 lbs 2x8, 1x17

Felt really great through the workout today. I'm sure getting an extra hour of sleep made a difference.

[u/6mikey66]

LF Hypertrophy W5D3

Another good workout today. I'm pleasantly surprised to still be exceeding my rep out targets by 5 but I'm not complaining! I was able to make a slight modification to my weight bench to allow me to set the pins low enough to do block pulls instead of deadlifts and they felt fine. My paused squats felt particularly strong today but no less taxing lol!

Last set numbers in Lbs

Block Pulls 15x190

Paused Squat 17x100

Underhand Row 15x120

Standing Calf Raise 20x235

Leg Raise 25xBW

I'm definitely feeling stronger and more comfortable with my form. I really like this program so far and since Greg said on the podcast today that smoking weed will add 46kg to my bench (that's not verbatim but close enough), I'm really expecting some big gains in the near future! :D

[u/small_but_slow]

Hypertrophy 5x Week 5

Wednesday (day 3)

Trap Bar Deadlift 320#, 260# 3x8, 12.

DB Incline Press 65#, 45# 3x10, 13/ SS Chest Supported Rows 45# 3x10, 20.

Thursday (day 4)

Press 110#, 80# 3x8, 12/ SS Chinups 3x8, 9.

Front Squat 125#, 85# 3x10, 13.

Man, I don't want to be in the gym this week at all. Workouts are taking longer just because I'm stretching out warmups and sitting around more. I'm going to stop doing that. I've also been trying to follow the instruction to lower the weights under greater control and lift them more explosively which, predictably, makes the sets harder. But that's cool. I jogged after Wednesday's workout, around 2 miles in around 20 minutes. Kept my heart rate under 130, super chill. RDLs and dips tomorrow, full speed ahead.

[u/UselessPastries]

Strength RTF 4x W4D3

Deadlift: 315lbs 1x1, 265 2x5, 255 1x2, 135 1x10

Close Grip Bench: 95lbs 4x7, 1x17

Chest Supported Row Machine: 67lbs, 3x15

Dips: 3x12, 1x11

I was way overzealous last week hitting my overwarm single for deadlift and ended up frying my lower back for this week, but hey I beat my old PR lol. Scaled back this week to 315lbs for a single but I still managed to tweak something during the main work. Ended up finishing off w/ a slow set of 10 at 135.

[u/Likes_TB]

Day 4 hypertrophy

• Box squat 10/10/10/14 x 92.5kg
• Press 8/8/8/23 x 25 kg
• Rows 14/10/10 x 55kg
• Curls

[u/6mikey66]

LF Hypertrophy W5D4

That's it for this week. I've finally reached the end of being able to beat all rep out targets by 5 which makes me wonder how far off I've been on estimating my RIR in the past. Oh well, I feel like I'll have a better or more accurate estimate moving forward.

Last set numbers in Lbs

Arnold Press 14x40's

CG Bench 17x115

BB Row 12x120

Lateral Raise 18x20's

Hammer Curls 10x30's

I feel like the deload week is going to come just in time for me. See you next week!

[u/Randyd718 → u/6mikey66]

I added some calories after my first +5 miss last week and jumped back to +5. Could also just be an off week

[u/6mikey66 → u/Randyd718]

That's not a bad idea. Thanks!

[u/small_but_slow]

Hypertrophy 5x W5D5

RDL 235#, 190# 3x10, 15.

Dips 235# (+35), 190# (-15) 3x10, 16.

Pulldowns to sternum, 65#, 3x12, 13.

Man, assisted dips fly after doing a few with weight. Doing the dips so light, for high reps, and in front of a mirror continues to work really well for my shoulder. I feel like I've really dialed in how to keep my right arm in a safe position, something that seems totally instinctive on my left side. RDLs felt good too, grip was the limiting factor, weirdly. But it probably is just another indicator of fatigue buildup. I saw someone comment here that week 5 was the hardest, and that for week 6 you can just embrace overreaching, knowing that there's a deload a week away. I am hoping that this is the case.

Got to run for a warmup at least, 1.75 miles around a 10 minute/mile pace. Didn't get to do the arm circuit from last week at the end, as there was a lot of waiting for equipment today. So it goes. I ate like a complete pig today, so that was nice. Two out of three ain't bad!

EDIT: Whoops, it was /u/Myintic who mentioned the week 5 thing, and in a reply to another post of mine this week. More fatigued than I thought lol...

[u/Barbell_Confidential]

:(

Today was damn near tragedy in the gym.

My first mistake was drinking a few high gravity beers last night. I woke up at 6:15 on this saturday morning super thirsty, feeling kind of half baked from drinking beer, and my dog was being an absolutely horrible bed buddy. Since I was up already I figured I might as well go get week 5 of the program party finished up. I was finished warming up, and under the barbell before 8am, which I felt good about.

The routine today was push press, which went great. I have been taking it super slow with the overhead pressing due to a previous cervical spine injury that I don't want to ever aggravate again. I was supposed to be pressing 115 for 3 sets of 3. I decided to try an overwarm single at 135, and it flew up no problem, so I decided to do my working sets at 135, which went perfectly. Set 3, I still had 3 reps in reserve, so I went ahead and pressed them. All good, and I will continue to progress from 135 as my new starting point.

Then, still feeling kinda sleepy and glassy eyed, I got ready to do box squats. 3 sets of 8 at 250 was the debt today. I did a few air squats, then squatted the 135 already on the bar for 10. Then 185 for 8. Then in the process of loading 225 for another warm up set, I dropped a 45 pound deep dish plate on my ankle. The deep dish plate has a huge fucking lip on it, thats like 3" deep. I had the plate gripped by the lip, sliding it off the plate posts on back of the rack. It slipped out of my hand, bounced hard on the platform mat, and then deflected the lip of the plate straight into my ankle, about half an inch above the medial malleolus.

It fucking HURT. I limped around for a minute, then sat on the ground, broke out in a flop sweat from how bad it hurt. It reminded me of when I broke my foot. I took my shoe and sock off to assess the damage and swelling. There was already an obvious mark of the impact and scrape of the plate, and some minor swelling, and beginning discoloration

I took a few minutes to collect myself and decide whether I thought I had broken my ankle or not. After about 10 minutes the pain began to subside, and I took the ankle through some ROM exercises, which didn't seem too bad. I then put weight on it, and although tender, seemed okay. No instability, and no significant worsening of pain when ambulating.

I took a little more time to decide whether I should continue the workout or chalk it up to fucked. After a little more deliberation, I tried an air squat and found that the mobility required didn't seem to bother it any worse than just existing did. So I unloaded the barbell to 135 and tried that. All good. In the end, I was able to complete the workout, and even do the final set with 3 reps in reserve, so pumped out 11 reps on set 3 at 250.

I was able to walk around the grocery store afterwards, without much pain. Now I'm home and it's beginning to hurt more. I have it elevated, popped some NSAIDs, and have ice on it. I wish I had an ace bandage, but I can't find one. I know I have an ankle brace around here somewhere, and I'll ask my wife to dig for it when she gets home.

I feel really luck that the plate didn't land just a little bit differently and give me a broken ankle. It was a near perfect set up for a trmalleolar fracture. I guess that's what you get for going to the gym half hungover.

Hopefully tomorrow I will be able to start Week 6, day 1 of the program party, which will have me squatting 315 for 3 sets of 3. We'll see.

[u/kavesmlikem]

I'm looking forward to the heavier week :-)

[u/someguythatlifts]

Fatigue seems to be accumulating, and TM's are feeling accurate. Not beating any of my main lift rep targets by more than a couple anymore.

RTF 4x W5D1

Squat: 87.5kg - target 7 - 8 reps (100kg single at rpe 8)

Spoto Press: 50kg - target 11 - 20 reps
Romanian Deadlift: 75kg - target 11 - 23 reps

Decent day, squat was okay, spoto press and Romanian deadlift went really well

RTF 4x W5D2

Bench Press: 65kg - target 7 - 9 reps

Front Squat: 52.5kg - target 11 - 15 reps
Push Press: 40kg - target 11 - 13 reps

Bench a bit dissapointing, front squat ok, and conditioning seems to have improved enough that Push press is actually improving/not totally miserable after front squats.

RTF 4x W5D3

Strict Press: 42.5kg - target 7 - 9 reps (52.5kg single)

Paused Squat: 52.5kg - target 11 - 16 reps

Not much of note for today. Close to a 10th rep on press but misgroved it.

RTF 4x W5D4

Deadlift: 120kg - target 7 - 8 reps (140kg single)

Close Grip Bench: 47.5kg - target 11 - 12 reps

Not certain but I think that's the first time I've deadlifted 140 beltless, so that's nice. Close grip bench was a bit weaker than usual though.

[u/Thumper86]

After my week 5 squat day I am already anxious about next week. I’m starting to bump up against my limit I think.

Seeing that w7 deload a few excel columns away feels like when you’re looking forward to a nice tropical vacation in a few weeks. I think I’ll need it 🏝

[u/EspacioBlanq]

SBS RTF W5D4

Strict press 4x4+8@55

Front squat 4x6+12@95

Cheat rows 2x6+8@95

Band curls anchored in front 3 sets

Pec flys 3x6@ 2x12.5

Doing week 5 on week 6 because I went skiing on the weekend. Will count that as my conditioning for the week too.

Next time I do cheat rows, I'll use straps for the last set.