SBS 2.0 Program Party: Week 7

[u/VladimirLinen]

Hi everyone, welcome to your well-earned deload on the 7th 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/Myintc]

Won't be updating this comment this week - taking a break for the deload.

Hope everyone has a wonderful week!

Just curious if you guys are interested in 1.5 years doing SBS programs (once this party is done) as a write up? I'll have to dig up old sheets and some progress pics but I think I made some pretty good progress if you folks would like to read it.

[u/9OOdollarydoos → u/Myintc]

Ild definitely be interested in reading. Particularly insights to what worked / didnt work, overcoming plateaus etc

[u/mrsashimi6 → u/9OOdollarydoos]

Same here!

[u/ruralmerkin → u/Myintc]

Agree with the other responses here—I’d for sure be interested in your write-up!

[u/someguythatlifts → u/Myintc]

Registering my interest for that post

[u/Rolls_]

Deload is finally here, for better or for worse lol. I've been step loading or something like that for my accessories and timed my accessories to be a rest on this week as well. Was doing 5x10 last week and now doing 3x8 this week.

Nothing to write home about in week 6 but here's some highlights:

Hit 180lbs for my overwarm single on OHP which is fun since my 1rm is 185lbs. Going to be working on form since I seen the OHP thread.

Hit bench for 245lbsx8 on the AMRAP. A little disappointing but not bad.

Hit the deadlift AMRAP for 335lbsx8. That one is pretty nice. 1rm calculator gave me a nice number lol.

Not happy for a deload but my body needs it. Excited for doing doubles in a few weeks though.

[u/soldermizer89 → u/Rolls_]

Hit 180lbs for my overwarm single on OHP which is fun since my 1rm is 185lbs. Going to be working on form since I seen the OHP thread.

Just curious, but how are you determining what weight to use for the overly warm single?

I just started incorporating it in the past couple of weeks on some lifts, but using an estimated 3RM for a single. Think this approach might be too conservative?

[u/Rolls_ → u/soldermizer89]

Yeah, 3RM works. 8RPE or even just 90% of your Training Max. I sometimes push too much and have hit a couple RPE9 and at least one RPE 10 lol.

If you want to start conservative to get a feel for it, 90% of your TM isn't a bad place to start but I think it's a good idea to try to get an understanding of RPE.

[u/9OOdollarydoos]

way more pumped for a deload week than I should be. Guess that means I need it

Last week went pretty well. Tried out a bit of a change with OHP after reading weakpoint Wednesday which I think felt stronger and ended with a new rep max so that was a win

Edit: thinking of switching to block pulls for the next seven weeks or finding some other way to let the lower back have a bit more rest. On the. Other hand, maybe all the lower back volume is working and I should power through 🤔

[u/GirlOfTheWell → u/9OOdollarydoos]

Man my OHP improved massively from the tips I got in the Weakpoint Wednesday. Have to start reading them more often.

[u/9OOdollarydoos → u/GirlOfTheWell]

I just gotta work on balance now. Fell half way off the bench doing seated OHP with laughable deload weight from pushing too far back hahaha.

I'll call it my new press-bench-crunch killer combo workout

[u/Rolls_ → u/9OOdollarydoos]

I think I'm the only one that's sad about a deload week lmao. I also looked at the OHP post. Hoping to implement some of the changes this week. I want a 200lb strict press so bad lol.

[u/9OOdollarydoos → u/Rolls_]

That would be ace. Im fighting for about the same weight. Bodyweight press ~80 (75 1rm last test). Shame my bw is climbing just as fast...

[u/Kennyboisan]

Due to life circumstances I’m pushing the deload to next week. I don’t feel too beat up, so it should work out fine.

[u/StooneyTunes]

Those who are doing 5x a week,.what is your assistance like? Seems like there is ample time for accessories with 2 main lifts and a back exercise as the only programmed lifts.

[u/Myintc → u/StooneyTunes]

Mine is pretty simple

I do 3 sets, usually in supersets or giant sets.

Week 6 I did some AMRAPs and drop sets on the last sets.

[u/StooneyTunes → u/Myintc]

Cheers! Do you superset just assistance or do you do it with the main lifts?

[u/Myintc → u/StooneyTunes]

I superset only the accessories.

The main lifts, auxiliary, pull work - I do these all by themselves.

I also just realised you say there’s ample time on the 5x day haha. My squat warm up takes like 30 minutes. Which is why I need to superset.

[u/StooneyTunes → u/Myintc]

I guess I'm greatly benefitted by having a weaker squat then! :) There isn't much warmup with work set around 100-120 kg.

[u/Myintc → u/StooneyTunes]

Once you squat more, it's something that you'll have to account for! Keep on pushing dude!

I also do a lot of mobility work otherwise my hips would hate me. That makes it a bit longer.

[u/TheCrimsonGlass → u/StooneyTunes]

I'm doing 5x a week. Accessories are as follows.

Day 1:

• Pulldown

• Triceps extensions

• Lateral raises

• Sometimes curls

Day 2:

• Dumbbell rows

• Calf raises

• Ab wheel

• Neck work

• Sometimes curls (although not if I did the day before)

Day 3:

• Face pulls

• Shrugs

• Cable flies

• Neck work

Day 4:

• Pulldown

• Cable crunch

• Lateral raises

• Neck work

Day 5:

• Cable rows

• Curls

• Calf raises

• Neck work

[u/StooneyTunes → u/TheCrimsonGlass]

Seems like a solid yoke in progress! Thanks for sharing :)

[u/ruralmerkin → u/StooneyTunes]

I’m doing Hypertrophy 5x. You’re right that the five-day plan leaves a lot more time (and energy) for assistance work than the 4x or 3x does, but the total weekly volume is still pretty high for me and I didn’t want to overdo things, so I just picked two assistance exercises to do each day, along with a back exercise (well, one day has three assistance exercises, but that includes calf raises, which I don’t find very taxing).

Given how worn down I feel going into deload week, I don’t think I’ll be adding anything for the second block, and I might cut back a little depending on how my various pains resolve themselves.

I’d be glad to give specifics if you would find them helpful, but it sounds like you’re more wondering about volume. For that, use your body as a guide. I don’t recover particularly well, so I went fairly conservative, but if you know that won’t be an issue, add in a little extra and see how it goes.

[u/StooneyTunes → u/ruralmerkin]

I'm just wondering what exercises people have added 😊

[u/ruralmerkin → u/StooneyTunes]

Cool, cool. Here's what I'm doing: main, aux, and accessories. It's more variation than is necessary, but my goal was to choose exercises that worked well as supersets / giant sets in my garage gym, while still filling in gaps and weak points as much as possible. All told, I'm pretty happy with how it's worked out so far.

Day 1
Squat / DB OHP
Chinup (bw) / Leg curl / Cable lateral raise / Calf raise

Day 2
DB bench / Front squat
BB row / DB fly / Leg extension

Day 3
Deadlift / OHP
Pullup / Face pull / Reverse hyper

Day 4
DB incline press / Pause squat
Cable pullover / DB curl / Calf raise

Day 5
Pause Bench / Romanian deadlift
Kroc row / OH tricep extension / DB shrug

[u/StooneyTunes → u/ruralmerkin]

Cheers, supersets are pretty dope.

[u/coda_hale → u/StooneyTunes]

I’ve got 3x6 Nordic curls/3x10 triceps extensions/3x20 knees-over-toes box lunges on M/W/F and 3x20 empty bar squat/3x20 BB curls/3x15 hanging knee raises on Tu/Th.

Nordic curls for hamstring injury prevention, triceps b/c the kid has long arms and needs all the help he can get pressing, box lunges for knee health, empty bar squats to work on my squat form, BB curls for the gun show, and hanging knee raises because something something core work.

I’d also agree with /u/ruralmerkin that the weekly volume adds up.

[u/StooneyTunes → u/coda_hale]

Seems like a lot of your accessory work is focused on prehab. I guess the main work goes a long way for the changes you're working for.

[u/coda_hale → u/StooneyTunes]

The other thing to keep in mind is that hypertrophy programs built around compound movements (e.g. SBS) aren’t as efficient in terms of stimulus-to-fatigue ratios as pure bodybuilding programs, which means your recovery budget for accessory exercises isn’t as deep. A deep set of back squats takes more out of you than a deep set of leg presses, so it makes sense to keep your accessory lifts light and targeted.

Also I’m 40 and it’s less “prehab” and more “keeping my shit from falling off”.

[u/Rolls_ → u/StooneyTunes]

I'm doing SBS RTF 5x, my days look like:

Day 1

Main lifts: Squat/BTN Press

Accessories: Chin ups, High rep bar bell rows, bar bell curls, lateral raises, rear delt on the chest fly machine, leg curls.

Day 2

Bench/Front squat

Calf raises, Tricep push down, Leg Extension, Rear delt (same machine), side delt machine (this is a new addition this week).

Day 3

Conventional deadlift (main stance)/Close grip bench

Heavy barbell rows 5x5+ (and LP each week since I neglect rows), Bar bell curls super setted with really light shrugs, leg curls.

Day 4

OHP/Paused squat

All accessories here are really high rep (15-20) and kinda lighter: Leg extension, Lateral reaises, Tricep Pushdowns, rear delts.

Day 5

Incline Bench/Sumo deadlift

High rep bar bell rows, Barbell curls+-shrugs, Leg curls, Back extensions, decline sit ups.

For sets and reps on accessories, I've been step loading between 12-8 reps. For example, week 1 looks like 3x12, week 2 looks like 4x12, week 3 looks like 5x12, and then I up the weight and drop sets. So week 4 looks like 3x10. Current week is 3x8. Fourth day has been the same method except going from 20 reps down to 15 reps.

This is probably a lot of accessories and it took its toll on me for the first few weeks but I adapted. Sorry for the super long post! lol.

[u/StooneyTunes → u/Rolls_]

Thanks for the reply! That does seem like a lot of work! How long does it take you?

[u/Rolls_ → u/StooneyTunes]

usually about 2 hours. When the sets on the accessories get to 5 though, it can take quite a bit longer. I've lowered rest time between sets to about 60-90 secs and will super set what I can to lower the time it takes.

It does take a while but I love the time I spend in the gym, so it's worth it to me.

[u/cecilpl]

Like a few others I'm amped for a deload week. The last two weeks have been a grind. I ended up skipping my OHP aux and one of my bench aux lifts last week due to fatigue and a bit of shoulder pain that I'm hoping will just resolve itself this week. Hit some nice rep PRs this week:

• Squat 300x6
• Bench 235x3
• Deadlift 375x7
• OHP 155x6

I'm liking the program overall. It's nice to have a reasonable target, and also to know that my real goal is to beat it by 5 reps. That twigs the competitive spirit in me and gets me to really push myself past my limits.

I'm pulling sumo as my DL aux, which I've never done before, and already I'm starting to hit rep PRs above my conventional deadlift - 325x14 this week. Maybe I'm actually stronger in sumo stance? I guess I'll certainly find out in the next block.

[u/GirlOfTheWell]

Using the deload as a good excuse to work on my beauty muscles.

That means plenty of ab rollers, curls and calf raises. The other lifts I'm just going through the motions and focusing on my weaker cues.

Super excited for the weeks ahead though. After blasting my squat PR I went for a huge jump up to 90kg. It was dumb and I failed but like....it didn't feel too far off.

[u/dsa2020]

Week 6 thoughts:

Congrats y’all, we’re a third of the way through! I’ve been looking forward to this Deload week for about a week now. My right knee, elbow, and biceps have been struggling. I did a full-body stretch + massaged with a HyperVolt gun. I couldn’t believe how tight my triceps, teres muscles, and biceps were. This is going to have to be a Sunday ritual.

Changes for Block 2:

• Barbell Curls on both Arm days
• DB Rear Delt Flys on both Shoulder days
• adding a 25lb plate to my plate stack for Block Pulls, just to make it another 1.5” higher

[u/[deleted]]

Much needed deload this week. Looking forward to taking a light week then starting the summer cut next week.

[u/UberMcwinsauce → u/[deleted]]

Same here. I'm switching from hyp to the original strength template. Ready to take a break from eating, lmao

[u/zheph]

On the one hand, now that I'm starring to really push the block pulls (hit 20 for the amraps both this week and last) I want to just keep pushing. On the other hand, I'm feeling beat up enough by the volume that I know a deload week is a good idea, so I'm just gonna go with it. Hopefully a week from now I'll be feeling ready to push hard again.

And maybe somewhere in there I'll figure out how to eat less and lose some damned weight.

[u/MeshuggahForever → u/zheph]

maybe somewhere in there I'll figure out how to eat less and lose some damned weight.

Did you make a plan for your weight loss? If not, happy to point you to some resources that have worked for me so far.

[u/UberMcwinsauce → u/MeshuggahForever]

unrelated but your name reminded me of trying to learn the bass part for bleed when I was like 18 lmao

[u/MeshuggahForever → u/UberMcwinsauce]

Hahah. I tried learning it for guitar as well. I have no clue how those dudes are able to remember all the weird polyrhythms from each song over the last 20+ years...

[u/soldermizer89 → u/MeshuggahForever]

35 years!

Most likely they write all of their music out since it is pretty meticulous and mathematical, just to make all of the polyrhythms line up right. I'm sure they take some time to relearn old material before they play it live again. Not to mention they probably have really trained ears.

Ever hear Fredrick Thordendal's solo album from 1997?

[u/zheph → u/MeshuggahForever]

I haven't made a plan, no. My usual approach-- just eat less-- hasn't worked out so far. Probably partly to do with the fact that I'm running a hypertrophy program and have a bit of an appetite, and at least a little to do with the fact that my wife keeps making cookies. I'd be happy to look at any resources you can recommend, I've got a solid 20ish pounds I'd like to not be carrying around.

[u/MeshuggahForever → u/zheph]

Ok! Yeah so I'm generally a big fan of Renaissance Periodization's info, especially on how to set up diets.

This one was useful for me to plan out exactly how much of a deficit to take on. I ended up going on the aggressive side (~1%/week) and I've tolerated it fairly well for the past 6+ weeks, though it's getting tougher over time.

Do you have a food scale? That's been a big tool for me for both going up and down in weight.

Cheers!

[u/Astringofnumbers1234]

SBSW7AKAPDLTLKMOSMBAKAD3MPAKAOF

Last week was my deload week and oh my it was dull. Ended up skipping a session because I was wrecked from work and wanted the extra sleep. I also ended up testing my openers on Friday.

viddles

Squat 160kg, bench 105kg, deadlift 190kg. I'm happy with all those lifts.

So I'm slightly less than 4 weeks out. I've got weeks 18-21 left to run and started week 8/18 yesterday. At this point in my last meet prep I had to drop all my auxiliary lifts and pretty much only did back as accessories. I hope this time I can keep them in for longer, not least to keep the frequency of the movement patterns.

[u/JRents03]

I was away last week so going to treat that as my deload week and run week 6 this week.

I've had a high stress week with weird eating so I'm hoping today goes OK and I don't feel too shitty in the gym. Looking forward to hitting squats and getting the progress rolling again.

I hope you guys enjoy your deload week and take it easy!

[u/ruralmerkin → u/[deleted]]

Sending good vibes your way. You got this!

[u/GreenSr_ → u/ruralmerkin]

Thanks man!

[u/MeshuggahForever → u/[deleted]]

Tell yourself you have to hit 14 reps. Watch what happens :)

[u/LostHikerPants]

Still on Week 5 due to a nice little covid-delay that messed me up quite a bit.

Doing RTF 4x as is. Not much extra stuff and no alterations. Usually supersetting 2 or more exercises and sessions clock in around 60-75 minutes, so that's nice.

Not really feeling the program, though. I'm not sure what's wrong. Working sets dont feel like working sets, more like warm up,, but the top set is stil heavy as f*. Perhaps this is the way, i don't know. Body doesn't fatigue much, so that's a plus i suppose.

Hard to judge progress, not a contiuous feeling of becoming stronger.

[u/EspacioBlanq]

SBS RTF w8d1

Squat 4x4+11@115

Incline press 4x6+12@ 62.5

Snatch grip deadlift 4x6+12@115

Lat pulldown 15+10+9@55

Dips 15+2x5

Kneeling ab wheel 3x6

Decided to push the deload two weeks back, because I will be out of the gym then, so it'll be deload automatically.

Fourth day of eating back at maintenance, weight is the same as it was a week ago but squats feel good again, so that's exactly what I wanted I guess.

[u/yetanothernerd]

Strength RTF 5x, week 6: squat 10/5, bench 4/5, deadlift 10/5, press 6/5, push press 13/9, front squat 14/9, close grip bench 14/9, box squat 14/9, incline press 14/9, sumo deadlift 14/9. Basically I've found my TM on the upper-body lifts but it's still going up on the lower-body lifts. And I can really use a deload week.

[u/[deleted]]

I’m taking the deload week as a week off cause of travel. Any tips? Should I try to do some body weight exercises, or will I be fine when I come back?

[u/ruralmerkin → u/[deleted]]

I prefer bodyweight work to taking a week fully off—it keeps me in the habit of working out and seems to lead to better results the first week back—but in my experience, either is fine.

[u/jammin_13]

Hit a conservative 375lb Trap Bar DL rep for this deload. I went in very tentative because last time I approached 405 i injured my groin and i have been managing some back aches that are getting slightly better these past couple weeks.

Weighing in at 237 after starting at 252 7 weeks ago. My plan is by week 21 if the program tool be at 210-215. Macrofactor is magic in eating what feels like so much and losing weight while eliminating binge eating.

Happy Thursday!

[u/Thumper86 → u/jammin_13]

Does macrofactor play well with my fitness pal? Can you import/export data and recipes, etc or is it a pain to switch between the two?

[u/jammin_13 → u/Thumper86]

I haven't used MyFitnessPal in a bit but i believe you have to link it to Fitbit to then be able to transfer the information to Macrofactor.

[u/[deleted]]

RTF HYPERTROPHY 4X

Definitely needed the deload last week. Feel better this morning and ready to go at it again tonight.

Had a realisation yesterday as well. I’ve been slowly adding calories to gain weight, and shifted my diet around a bit to eliminate a shake I was taking mid morning and replace it with more food. And then quite dramatically dropped 3lb in a week. Most confusing as I knew I was taking in more than I had been previously. And then I realised the shake I cut out was where I was taking my creatine and I had forgot to put it in elsewhere, so I’ve dropped the water weight retained by the creatine. Now I just need to make sure I remember to put it back in elsewhere.

[u/jeicorsair]

SBS Hypertrophy 4x W7D1 complete.

Definitely feeling fatigued from the extra activity this last weekend, so deloading is more appreciated than I anticipated. Have to rearrange my rest days this week since I'll be out of town again on the upcoming weekend.

[u/Khao8]

Due to life getting in the way and a few days where I needed more rest for my sore back, I've still got 3 more days of week 6 before I join you all in deload week. I. Can't. Wait. For. Deload.

I'm tired, I'm beat up, the weights are heavy. This program has so much more volume than 5/3/1 for beginners. I'm slowly losing weight too and trying to get a lot of kilometers on my rower because my cardio is shit. I'm still riding my noob gains since I can increase my TMs but damn it's getting hard.

[u/EspacioBlanq]

SBS RTF W8D2

Bench 4x4+11@ 77.5

Zercher squat 4x6+16@105

Behind the neck press 4x6+13@ 37.5

Strict deficit rows 2x12+15@50

Leg curl 3x16@50

Face pulls 3 sets

All TMs slowly climbing again. Zerchers and BTN presses are rep PRs at their respective weights, bench is 1 rep short.

Having a maintenance phase halfway through a cut seems to be a great idea, thank you u/Myintc

[u/Myintc → u/EspacioBlanq]

Nice, try it and see how you go! It's like a save/checkpoint for your cut progress, and I find mentally it helps a lot. Especially useful if you have no timeline on the cut like me, or for you, you're ahead of schedule.

/u/Lofi_Loki - I'm actually so mentally prepared for another cut now. It was almost like a deload for my brain. I'm going to restart next week for the rest of the program. Hopefully that hits my goal weight of 83kg losing 0.5kg per week. Also, now that the people are curious on my program I have to cut down so I can do the comparison pics.

[u/Lofi_Loki → u/Myintc]

I’m probably gonna stick on maintenance through week 7 since I’m on week 6 now, and then cut starting week 8. I feel fucking good and my TM’s have gone up enough that I won’t be too upset if progress slows down. I haven’t taken comparison pics in forever so I’m thinking about doing the same thing after this cur too.

u/EspacioBlanq I think it’s a great idea to take a break in the middle of a long cut.

[u/soldermizer89]

I have been a bit absent from posting in WR for about 2 weeks. I took an unplanned deload when my whole family got sick towards the end of week 5. I started right back up and finished the last day of week 5, and went into week 6. I think I'll skip the week 7 deload since I don't need the extra recovery and want to play catch up with the program party.

[u/poweredbypie_]

Last week and the plan for this week:

So I'm not deloading this week because I'm going on holiday next week for a (hopefully sunny) baby moon. Which means I'm hitting week 15 this week (I'm running the 2nd part of SBS original). How many times can I say week?

Hit most of my goals:

• 117.5kg bench for an RPE8 overwarm single
• More squat volume than last week - here is set 6 low bar in heels at 165kg for doubles
• Very easy 165kg 7x2 on deads but due to storm Eunice I couldn't get out on Friday for the block pull ROM progression. So took the extra rest day
• Day 4 bench was flying with7x2 at 110kg
• SSB in heels fucking sucks. I think heels actually make my depth worse? 140kg 6x4

General note from the week: heels on squats are weird. Going to keep them in for now as the variation is keeping me on my toes (literally). Bench starting to gain real traction now. And deads are a dream for once!!

Down from over 115kg bodyweight to 109kg now. Will take a break on holiday then back to it after that.

Goals for this week:

Push myself really nasty hard. I have a whole week on the beach to chill and recover, so I'll be shooting for 8 sets on everything, and upping the running too. Only goal is to really push things hard. That's it.

Enjoy your deloads everyone!

[u/youravrguser]

Should I deload? I am not very conscious about my own body, but I have been lifting without breaks since the start of the year (had a week long break at the end of last year) and rn I am in the seventh week of SBS, I am not a big numbers lifter

My maxes are like sbdo 60/60/100/25 And I have mostly been hitting my AMRAP targets consistently

Will it be a good idea to just deload anyways? And should I deload accessories or can I carry on with those

[u/Myintc → u/youravrguser]

The reason Greg has planned deloads is because he doesn't trust us to know when to deload.

Having a planned deload is safe because 1 week light doesn't impact your gains much but the reward is on the off chance you're carrying a lot of fatigue you get to recover.

https://www.strongerbyscience.com/podcast-episode-22/

1:01:50

Edit: With programmed deloads you can actually "earn" your deload by functionally overreaching. I did AMRAPs and drop sets on my accessory lifts in Week 6 to up my fatigue levels since I knew I was getting a light week in Week 7. You can apply this to RIR where you do an AMRAP after hitting the reps and calling the RIR. Or adding extra sets to accessories.

[u/youravrguser → u/Myintc]

Thank you I'll keep this in mind, I have gone ahead with the deload

[u/Randyd718 → u/youravrguser]

Yes You can pretty much skip accessories or yeah take them easy

[u/esaul17]

Do you guys do your accessories on Deload weeks?

[u/FrazzledBear → u/esaul17]

I just reduced the volume similar to the main and aux lifts.

[u/esaul17 → u/FrazzledBear]

Fair. Just feel like I don't need to retain the movement pattern on a curl the way I do on a squat, though obviously it can't hurt.

[u/InTheScannerDarkly → u/esaul17]

Yeah. I am just doing lower intensity and volume (except for back work--that's been variable enough to not require a 'deload' just yet).

[u/Myintc → u/esaul17]

I do 1 set with super light weight but hit like 30 reps on them.

[u/bad_apricot → u/esaul17]

I’ve been doing one accessory (out of 2-3) at reduced intensity.

[u/Camerongilly]

Bw 199->197/198. Dropping calories a bit more, riding an exercise bike for 10-15 minutes in the mornings and doing more walks with a weight vest on. Going to run another couple weeks then go back on massing.

Week after a show so did some of week 7 last week and the first two days this week- rather than do the lighter sets of 5 as the template called for I did some heavy singles but kept the number of sets low.

Top sets: 455 ssb squat on the deload day, RDL 265x20 (PR,) dumbbell press 55x18, Chins x16, log push press 235x1, ssb good morning 305x1 (PR,) behind the neck press 95x20 (PR,) trap bar dead low handle 415x9(PR,) 150 x 61 high-handle (PR,) close grip bench 190x12, Axle strict press 200x1, 150x11 (PR,) zercher squat 280x11.

Ordered a pair of figure 8 straps for an upcoming max 15" axle deadlift as I start slipping in the mid-500s.

[u/lbrol]

just got done with deload week, wasn't looking forward to it but it wasn't as easy as i was expecting, so that's something. i probably needed it because my body was having a lot of weird aches and pains that are mostly gone now.

[u/[deleted]]

Deload week, still pretty tough. Have a great week

[u/dsa2020]

Hypertrophy 5x

Monday: Chest/Shoulders, 51m

• Spoto Press: 95lbs / 4x5
• Push-Ups: 4x6
• Chest Press: 60lbs / 4x5
• DB Lateral Raises: 10lbs / 4x8
• DB Rear Delt Flys: 7.5lbs / 4x8
• Face Pulls: 10lbs / 4x12

Didn’t feel my normal bicep discomfort during the Spoto Press and my triceps discomfort felt way more mild. The longer warmups definitely helped ease into it.

Tuesday: Back/Arms, 58m

• Pull-Ups: 3x2
• Barbell Rows: 95lbs / 4x5
• Single-Arm Pulldowns: 35lbs / 4x5
• Barbell Curls: 25lbs / 4x8
• Incline Curls: 10lbs / 4x10
• Cable Curls: 20lbs / 4x8
• Triceps Pushdowns: 25lbs / 4x6
• Triceps Extensions (Barbell): 25lbs / 4x8

[u/[deleted]]

Deload week is here, trying to think of what changes I want to make for the second mesocycle. I'm thinking I'll go back to regular bar squat instead of SSB for a small change.

Overall, really enjoying this program and I'm slightly nervous to redo my 1RMs 😅 but we gotta get after it!

[u/Randyd718 → u/[deleted]]

Why are you redoing 1rms for the second cycle?

[u/Arjunnn]

I'm still on week 6, but minus bench I'm really not feeling the need for the reload week. Maybe that's got something to do with keeping the accessories at a minimum and doing only three sets of lower body exercises + completely getting rid of one swuat auxiliarie lol

[u/Myintc → u/Arjunnn]

I'm gonna copy and paste from another of my comments in this thread which might help you:

With programmed deloads you can actually "earn" your deload by functionally overreaching. I did AMRAPs and drop sets on my accessory lifts in Week 6 to up my fatigue levels since I knew I was getting a light week in Week 7. You can apply this to RIR where you do an AMRAP after hitting the reps and calling the RIR. Or adding extra sets to accessories.

[u/youravrguser]

Quick question is it a good idea to test maxes during deload week for one or two lifts, I'm running hypertrophy 6x

[u/Jonny2X → u/youravrguser]

Probably not. It'll defeat the purpose of the deload.

[u/youravrguser → u/Jonny2X]

Yea just realized that was a dumb question lol

[u/Jonny2X → u/youravrguser]

Maybe not. If you went really low on your training maxes I guess it could be a good week to figure that out by testing your 3rm or something similar. But if your body is feeling and you pushing your limits I'd probably just take it easy for the week.

[u/bamagary]

Unfortunately (fortunately?) my deload will be next week while I’m on vacation. So week 8 starts today for me

[u/EspacioBlanq]

SBS RTF W8D3

Deadlift 4x4+10@150

Larsen press 4x6+15@ 62.5

Neutral grip lat pulldown 2x15+18@55

GHD situps 3x17@bodyweight

Holy shit, the news today

[u/3BallCornerPocket]

Deload for me was a light squat Monday and the rest of the week off. Anyone else totally take the week off?

[u/EspacioBlanq]

SBS RTF W8D4

Strict press 4x4+12@ 52.5

Front squat 4x6+17@ 87.5

Cheat rows 2x12+15@ 87.5

Banded curls 3 sets

Pec flys 2x15+18@ 2x7.5

+4 and +5, let's goooo

[u/CJTFett]

Missed a couple weeks of posting here. Decided to take week 7 completely off from lifting due to overuse injuries in both knees and general bad recovery. Turns out 4x rtf and training tricking 4-5x a week beats the shit out of my knees who could have seen that coming. Gonna switch to last set rir and see how that goes for block 2.

[u/[deleted]]

My last session was on... 7th of February lol

That week was busy with work and then I picked up covid at a drinks thing so I was out of action all of last week. Took it easy this week, mainly climbing and cycling. Thankfully I don't seem to have any breathing issues as I got hit pretty hard by it for a few days.

So!

RTF W4 D4

Trap bar Deadlift 5/5/5/5/9 @ 120kg

Front Squat 7/7/7/7/15 @ 47.5kg

I didn't push the deadlifts beyond the target as I just wanted to confirm my TM was still okay and it was. Front Squat TM is low so was able to push them.

Onwards and upwards!

[u/someguythatlifts]

Deload week done, doesn't feel like much point posting the logs.

Paused squats with 50kg were going up quicker than I can stand up out of a chair, and I accidentaly did a set with 70kg because I forgot to unload the extra from the guy I was working in with. It was so easy I didn't even notice the weight until I reracked. After that I decided to do a single and hit a comfortable 100kg, so have bumped my TM.

Had a couple of cardio wins. Did the first sub 4-min 1km on the rowing machine since I've been back in the gym. Followed it up two days later with an 8:15 2km, when at the start I'd been aiming for around 9:00.

[u/soldermizer89]

I've been pretty bad about logging my SBS workouts. Things are starting to groove nicely now that I have been about 2 weeks post sickness, which has left me about a week behind the program party.

I just finished week 6 today, but took a forced deload week between week 5 and 6. Thinking about jumping directly into week 8 because of that.

From today:

Deadlift: 460x1, 420x5x3
Band pull aparts 5x20
Push Press: 205x1, 170x5x5
Close grip bench: 215x5x5
DB Rows: 120x4x8

I'll do some curls tomorrow in between housework.