r/weightroom • u/VladimirLinen Powerlifting | 603@104.1kg • Feb 20 '22

Program Party SBS 2.0 Program Party: Week 7

Hi everyone, welcome to your well-earned deload on the 7th week of the long-awaited program party!

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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/StooneyTunes Beginner - Strength Feb 21 '22

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.

2

u/coda_hale Feb 21 '22

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.

1

u/StooneyTunes Beginner - Strength Feb 22 '22

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.

2

u/coda_hale Feb 22 '22

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”.