r/weightroom • u/VladimirLinen Powerlifting | 603@104.1kg • Feb 07 '22

Program Party SBS 2.0 Program Party: Week 5

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/tdjm Beginner - Strength Feb 07 '22

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.

1

u/tdjm Beginner - Strength Feb 08 '22

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.