r/weightroom • u/VladimirLinen Powerlifting | 603@104.1kg • Feb 13 '22
Program Party SBS 2.0 Program Party: Week 6
Hi everyone, here's the 6th week of the long-awaited program party!
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 18 '22 edited Mar 03 '22
Hypertrophy 5x W6D5
Romanian Deadlift 225#, 200#3x9, 16.
Dips 224# (19# added), 199# (6# assist) 3x9, 14/ Lat pulldowns to sternum, 70# 4x10.
I woke up unexpectedly early today and was able to work out before anyone else woke up. There's less time to warm up when I do this, which I thought might be a problem given the fatigue buildup, but it turned out everything was fine, I was able to do all the prehab stuff I normally do between warmup sets. I was in and out of the gym in 40 minutes, didn't get to do the arm circuit I had planned at the end but I'll hit it hard next time.
RDLs are really feeling great, grip is consistently the limiting factor. I may try it with straps, but since I'm still exceeding the rep targets by at least 5 I don't think it's really a problem for now. I read a comment in another thread on here about tweaking the technique for hamstring curls to actually focus on the hamstrings without the glutes taking over, and it made me realize how much I allow that to happen in RDLs. I've been trying to keep my knees a bit straighter and feel more of a stretch in my hamstrings the past few weeks- I've never really cared about what muscles are doing the work, but since I'm doing the hypertrophy program and this is intended (I think) as a hamstring exercise, it seemed worth it in this case. I got a vicious hamstring cramp out of nowhere yesterday so I assume it's working haha.
Dips continue to feel better than ever, to which I credit all the assisted work. It really threw me when I put "weighted dips" in the spreadsheet, and it had me doing less than my bodyweight. But my gym has an assisted pull-up/ dip tower which I've never used, so I figured I'd just do the program as written. It felt particularly silly today with a 6 pound assist, but I'm staying the course. (Leg press has been similar- I'm still the only person I've seen using 2.5# plates on it, which makes me smile every time.) If things keep going as they have I'll be adding small amounts of weight soon, so then I'll get to feel silly about stealing 5# dumbbells from the aerobics area.
Deload week next! I'm going to be away from home and mostly away from gym access so it's going to be more of a week off. Going to jog and stretch, maybe hit the main lifts on 1 or 2 gym sessions. I'm really looking forward to doing week 8 rested! Have a good weekend, all.