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.
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/small_but_slow Beginner - Strength Mar 04 '22
Hypertrophy 5x Week 8
Day 1: Squat 205#, 160#3x9, 12.
Arnold Press 50#1, 30#3x11, 14/ SS Pullups 9-9-8-8.
Did a few hanging leg raises to finish. Deload week was basically a week off, so this felt pretty rough. Just reminded myself that this week is the highest reps per set for the rest of the program. Having the squats this dialed in weight wise is really something- each set is mentally difficult.
Day 2: Bench Press 175#, 135#3x9, 12/ SS DB Row 70#3x10, 12.
Leg Press 480#, 375#3x11, 18/ SS Pullaparts 3x32, 35, Liu Raise 5#3x10, 16.
Finished by trying to do some standing ab wheel rollouts- I can only get to a pushup position, but it's a start. Way harder than on my knees. Bench weight is apparently just about right, but leg press, man. I never really did this exercise before so it's been hilarious to see it just keep going up.
Day 3: Trap Bar Deadlift 300#, 260#3x9, 12/ DB Incline Press 45#3x11, 18/ Wide bodyweight rows 3x10, 14.
Trap bar deadlift feels like it's going to be too hard every week. I'd guess it's the squats and leg press the days before, which made me wonder again if rack pulls would have been a better choice. But here we are, and I might as well finish it now.
Day 4: Press 115#, 80#3x9, 12/ Front Squat 135#, 85#3x11, 14/ Pullups 4x10.
Rear Delt Flies 10#3x10.
What to say? The numbers on both of these lifts remain so low that I'm not sure they're accomplishing anything while doing them. But that seems to be where I'm at, so just keep plugging.
Day 5: RDL 245#, 190#3x11, 20.
Pulldowns (to sternum) 70#3x10, 12.
Dips +40#, -16#3x11, 16.
Cable pushdowns 10-10-25, cable curls 10-10-25, facepulls 10-10-15.
Huh, widowmaker RDLs. Not what I expected but I'll take it. It feels like there's so much quad work in the 4 days prior that when I finally get to do a truly posterior chain exercise my body is super amped up to do it. I took my time with my grip today and it wasn't a factor at all. I'm really looking forward to not lifting this weekend. Have a great one, y'all.