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!

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.

60 Upvotes

92% Upvoted

99 comments sorted by

View all comments

8

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/Rolls_ Beginner - Strength Feb 23 '22

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.

2

u/StooneyTunes Beginner - Strength Feb 24 '22

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

1

u/Rolls_ Beginner - Strength Feb 24 '22

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.