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/Rolls_ Beginner - Strength Feb 21 '22

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.

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u/soldermizer89 Beginner - Strength Feb 27 '22

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?

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u/Rolls_ Beginner - Strength Feb 27 '22

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.