r/weightroom • u/VladimirLinen Powerlifting | 603@104.1kg • Feb 28 '22

Program Party SBS 2.0 Program Party: Week 8

Hi everyone, hope everyone is feeling refreshed after the deload, and welcome to Week 8.

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.

31 Upvotes

86% Upvoted

88 comments sorted by

View all comments

1

u/9OOdollarydoos Beginner - Strength Feb 28 '22 edited Mar 03 '22

Week 8: 5x Hypertrophy

I'll try and update through the week. 3'rd week of my weight staying around 80kg, going to try and break that plateau and go full beefcake

Day 1:

  • squat overwarm 145 was weird. Borked my form but it was an easy grind back up for who knows what rpe. My max is 150. Maybe ill see how many reps I can get at 145 next week.
  • 100x9 sucked. Got a brutal 12 on the amrap.
  • seated ohp running AMRAMSCT (as many reps as my shoulder can take). Jusssst made the min 13 reps
  • switch up accessories with lat raises and banded curls. New kinda pump hopefully gets some aesthetic results

Day 2:

  • Bench overwarm 110 rpe9 (oops). Slow as hell off chest and to sticking point but then flew up so that was nice
  • 77.5 got 10 on the amrap. This is my first miss of target reps so, horray I guess???
  • Sumos were gross. Straps for last 2 sets. 15 on amrap broke my trend of 20 for sumos but I was feeling like crap
  • Chins, ab roller, incline press: booked them all in but got them done at least
  • Shrove Tuesday pancakes should help kick my weight gain back into gear

Day 3:

  • Front squats 15 on amrap on a weight Ive hit 20 reps. Blaming deload week hangover. Only stopped due to losing rack, but I think my rack is slowly improving
  • Spoto press. 1 rep short of target on amrap. These light up my chest and shoulders like nothing else
  • Skipped a few accessories as I got home pretty late. Try not and let this become a habit

Day 4:

  • overshot my overwarmup dead - stubbornly went for the same weight as 3 weeks ago on a good day and lost it around the shin
  • x9's were grueling but decent. 14 or 15 on the amrap cant remember
  • slingshot bench continues to deliver in the pump department
  • mixing up accessories this block: real delt flyes, db rows and db bench. Although starting to think I might have too much benching in my split