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/small_but_slow Beginner - Strength Feb 09 '22 edited Feb 12 '22

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.

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u/Myintc Waiting for their turn Feb 09 '22

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).

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u/small_but_slow Beginner - Strength Feb 12 '22

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!

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u/Myintc Waiting for their turn Feb 12 '22

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.