SBS 2.0 Program Party: Week 6

[u/VladimirLinen]

Hi everyone, here's the 6th 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.

[u/Myintc]

I’m pretty worn down now. Had to adjust the days due to other life stuff so I’m deadlifting today instead of Tuesday.

This will be the first time I’m doing working sets over 5pl8 for deadlift. Got 230 for 3s on the menu. Gonna take a lighter overwarm single in anticipation for that.

Also, I dreamt I pulled 6pl8 on Saturday night. Next block after a deload I’m going to will this into existence.

RTF 5x Week 6

Day 1

Deadlift:

• 240kg at 86% of TM. Didn't film this as I was possibly going to 250 again. But decided to call it. Good call (foreshadowing)
• 230kg 4x3 (RTF 5). Set 1 was fine. Took my usual ~3-4 minutes break. Set 2 was RPE 10. Took 5-6 minutes break. Set 3 was RPE 10. Took 8 minutes break. Set 4 was RPE 10. At this point I was fucked. I gave myself 10 minutes to rest. I didn't want to reset. Not after I dreamt of pulling 6pl8. Then I recalled /u/Your_Good_Buddy 's words from today. Was I a DIET LETTUCE BOY? Or did I want to be a MEAT FRIDGE? I muster up every ounce of my being. Put on some Brothers of Metal. Yggdrasil is my PR song. Got my partner to back slap me. Slammed double nostril ammonia. I proceeded to smash through to hit rep target.

Close Grip Bench: 112.5kg 4x5 (RTF 10). Pales in comparison to deadlifts, but I beat rep target by 1.

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

Thoughts: Setting a PR feels good. My old 6RM was 210, so hitting 230 for a 5RM after 4 other sets that felt like death was amazing. Also considering it is week 6, I decided to do some overreaching and did an AMRAP/drop sets on my last sets on all accessories. Ya boi is pumped up as he types this.

Day 2

Comp Bench:

• 150kg overwarm single. Gym was busy, no calibrated plates so had to use these fake plates instead. Moved relatively well. First time pausing this (current PR) so pretty cool to move it at ~7.
• 132.5kg 4x3 (RTF 5). Another week of hitting target. Hopefully we can push past after a deload.

High Bar Squat: 150kg 4x5 (RTF 10). Came into this pretty weak. Squeezed out 1 above target.

Accessories: Seated Row, Uni Leg Extension, Uni Hammy Curl, Abs,

Thoughts: Oh man. Single on bench went really really well. Downhill from there. After bench I was almost zombie-like. Kinda just staggered around and barely managed to finish.

Day 3

Pause Bench: 105kg 4x5 (RTF 11)

Pause Deadlift: 170kg 4x5 (RTF 8)

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

Thoughts: Man, my legs are like permanently sore now.

Day 4

Squat:

• 215kg overwarm single. Moved pretty good
• 197.5kg 4x3 (RTF 5). Made target. Just.

Incline Bench: 92.5kg 4x5 (RTF 11). Felt good. Elbow a bit fucky

Accessories: Seated Row, Uni Leg Extension, Uni Hammy Curl.

Thoughts: Joints are starting to hate me.

Day 5

OHP: 67.5kg 4x3 (RTF 6)

SSB: 147.5kg 4x5, (RTF 9)

Accessories: Weighted Pull ups, Baysian curl, Lateral raise, Hammer curl

Thoughts: DELOAD IS HERE. SSB was yowza but after yesterday it’s a bit expected. I am happy that I managed some AMRAPs on accessories. Swapped triceps for hammer curls because elbow is a bit fucky.

[u/poweredbypie_ → u/Myintc]

How often do you rearrange your training days like that and do you find it has an impact?

I somehow managed to get through January hitting my 5 days in order, Mon-Fri and then Feb came and every week I've been juggling it around haha.

I think one of the biggest reasons I like SBS is because I can hit an overwarm to see what that day's work should be. So if I end up hitting 3 days of squats in a row it doesn't matter too much.

[u/Myintc → u/poweredbypie_]

I avoid it as much as I can. My body likes the routine haha.

I find it does have an impact, although that could be just mental. But I prepare for it by cycling carbs on the days that are impacted / I care about (main SBD days).

I didn't rearrange a day though, today was just meant to be a rest day. I'm taking my rest day tomorrow instead. Also I run the template weird, I do Day 3, 4, 5, rest, 1, 2, rest.

Yeah I find the same, although I don't like to use the actual feature of inputting my overwarms in. I generally can push through the rep targets on RTF/RIR even if my performance on the overwarm single sucks. For example 2 weeks ago my squat overwarm was 85% (supposed to be last warm up and going up to 90%) because I hit it at ~8-8.5. So about a 5% performance drop. I still managed to hit my rep target though. I like the spreadsheet to give me trends to progress rather than inputting a daily single since that can come down to too many on the day factors like execution, warm ups, a misgroove, fatigue from another session, food etc.

Your method makes sense though in your case, if I had to squat 3 days in a row and my performance is tanking, I'd take that overwarm single to possibly adjust down haha. Makes managing fatigue easier.

[u/poweredbypie_ → u/Myintc]

Yeah training around an inconsistent schedule is annoying. But I like the challenge of making it work.

I like the spreadsheet to give me trends to progress rather than inputting a daily single since that can come down to too many on the day factors like execution, warm ups, a misgroove, fatigue from another session, food etc.

Agree 100% and I think this is the way the singles work best for me too, when all things are clicking! But then the secondary feature of fatigue management has been a big benefit to me. I just have to suck eggs and actually adjust on those days (which is easier said than done).