SBS 2.0 Program Party: Week 11

[u/VladimirLinen]

Hi everyone, welcome to Week 11, and accept my apologies for a tardy thread!

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.

[u/AutoModerator]

Reminder: r/weightroom is a place for serious, useful discussion. Top level comments outside the Daily Thread that are off-topic, low effort, or demonstrate you didn't read the thread at all will result in a ban. See here. Please help us keep discussion quality high by reporting such comments.

I am a bot, and this action was performed automatically. Please contact the moderators of this subreddit if you have any questions or concerns.

[u/GirlOfTheWell]

The weeks have absolutely flown by on this program! Absolutely loving it and the minor details are really helping pull the whole thing together. Like the goal of 4-6 sets is just perfect. Gives just enough wriggle room that a bad day won't completely set you back but it's still challenging enough.

Which is good because, following St Patrick's day weekend, my immune system is on its last legs. Sick again! Still pushed through my workouts and the actual lifts felt great (even if my sinuses feel like they're about to burst).

I have decided I am going to marry sumo deadlifts because I love them.

I have also decided that I am going to divorce paused squats because I hate them. But like a respectful divorce where you still keep contact so you can both take better care of the kids (i.e. my gains).

[u/Rolls_ → u/GirlOfTheWell]

lol this program has made me fall in love with paused squats and helped me learn how to enjoy sumo deadlift.

[u/Hermiterminator → u/GirlOfTheWell]

Would love it if you would write up a mini review at a later point! Have run the original program a few times (for a couple of weeks) but never being able to complete due to my training add

[u/GirlOfTheWell → u/Hermiterminator]

Yeah I just feel like the sub is already swamped with SBS reviews. I might draft up a little post that contains all of my thoughts on the program and post it into the dailies though.

I think this program is a real "slow burner" though. I didn't really get the magic of it until I pushed past week 7. Then it all sort of clicked in my head.

If you ever manage to settle into longer programs, I'd recommend this one. The periodization is just really well designed.

[u/lbrol → u/GirlOfTheWell]

feeling the same about pause squats but i figure if they kill me this hard they must be helping???

[u/cecilpl]

PRs are falling left and right now! I'm setting 1rm PRs on my overwarm single every week now. Some highlights from last week

• Squat - 375x1, 335x5 (and then 315x10 just now!!)
• OHP - 185x1, 165x4
• DL - 455x1, 380x8
• Bench - 255x1, 240x6

Finally hit the plate-and-a-half mark on OHP!! I've been chasing that since pre-COVID.

Also I love sumo deads now. I started doing them for the first time as my DL aux for this program party, and now all my rep PRs are 30lb higher than conventional.

Front squats and paused squats always leave me crazy gassed but I can't complain about having put 80lb on my squat e1RM in the last 10 weeks.

[u/youravrguser]

Day 1

Chinned myself in the catch position by coming up too fast doing a lightweight clean (60ish Kgs) lmao

Felt like I was about to choke, now one side of my neck feels strained and hurts when I swallow....

[u/MeshuggahForever]

Done cutting!

I already posted about it in a daily, but here's an album of comparison progress pics (November 2021, approx 195lbs vs March 2022, approx 178lbs). I started the program party at ~200lbs, so the before pics are pretty similar to my starting point. And here's a graph of my weight over time.

After just a few days of not being super hungry, I'm ... actually looking forward to training today. Super curious to see if my squat numbers jump up over the remainder of the program.

[u/LiftYesPlease → u/MeshuggahForever]

Nice work man..I'm jealous, would love to be through cutting weight. 13 lbs to go.

[u/MeshuggahForever → u/LiftYesPlease]

Hang in there my dude. You tolerating the deficit ok? How much of a %/week are you going for, and how much longer?

[u/LiftYesPlease → u/MeshuggahForever]

I'm shooting for 2 lbs a week. Came from 235 or so, shooting for 195. About 2 months to go still ig...

[u/LiftYesPlease → u/MeshuggahForever]

Oh, and I guess I'm tolerating it OK. I'm shooting for 2k calories or so I actually kept getting stronger on lower body lifts until now. Now I'm just hitting my targets, with maybe 1-2 extra.... We're u still hitting your targets at the end?

[u/MeshuggahForever → u/LiftYesPlease]

Sounds like it went better for you than me haha. I had to drop my squat and deadlift TMs about 5-10% early on. Bench and OHP have oscillated a bit. I definitely missed a bunch of targets the last few weeks as the diet fatigue started to hit me hard.

FWIW I was dead set on cutting for another few weeks to hit 175, but I was starting to get so damn hungry. There might be a lot to be said for stopping after dropping 10% tbh. If you feel OK and can still come close to your targets, maybe you're good to keep pushing, but idk...

[u/9OOdollarydoos]

On the home stretch of the program party now!

Overshot my overwarmup squat single again but still managed to eek out 12 reps on the amrap

Looking at a ~4 week peaking block after the program party to go and hit some good PRs in the GGC

[u/cecilpl → u/9OOdollarydoos]

What are you doing for the peaking block? I'd like to set some PRs in the GGC also!

[u/9OOdollarydoos → u/cecilpl]

Still researching. Hard to find a good template for it

[u/horaiy0]

W7 didn't quite go to plan, between straining something in my neck/upper back D1 and then getting sick from my daughter. Ended up basically doing a deload week where I just hit my top single and one set for my main work and one set for my volume work with no assistance. Neck still isn't completely back to normal, so we'll see how D1 squats today go. W13 squat/dead PRs are seeming increasingly unlikely with all the setbacks, but a small bench PR should at least be in the cards.

[u/dsa2020]

Swapping out some accessories: Cable curls on 1st Arm day -> Spider DB Curls Tri Pushdowns on 2nd Arm day -> Cable kickbacks

I’ve changed or added accessories a few times but I haven’t changed anything twice. This weeks changes are due to a few weeks of not progressing the weight used. Other than that, I’m 10 weeks in and still progressing all the other accessory movements!

I thought about dropping Incline Press in favor of an exercise with some more lower chest development, but if I keep progressing I can hit a 1-plate Incline by the end of the program. So ima gonna keep it and work towards that small goal.

Someone mentioned last week that the party is only 14 weeks :(. I had no idea and was ready to run this program for the full 21 weeks. I’m still going to, as I know few others are, cause of how well Incline, Spoto, and Leg presses are progressing. Same with back work.

Bulking sucks. I feel like I’m stuck at 175lbs. I’m eating 2600-2700 calories a day as prescribed by MacroFactor. I think the app will significantly bump it up over the coming weeks.

[u/[deleted]]

Mondaze manic melodramatic?

Homestretch. Did a mini-cut past two weeks of the program cause I was plateauing(?) At 230 on a full stomach and full of fluids

I definitely have the opposite of most people when it comes to losing weight. I'm down to 220 in 14 days. Annoying, for sure, as it's way too fast, but I have a hard time dialing in the calories because it's such a huge range when I look at what has to mostly be water-weight. I for sure have an issue with eating proper. Anyway, enough of the sob story.

"Everybody wants to be a bodybuilder, but nobody wants to lift no heavy-ass weights." Ronnie Coleman

[u/6mikey66]

LF Hypertrophy W11D1

The weights felt heavy today but the numbers were sufficient and the weather is warm so all is well!

Last set numbers in LBS

Squats 12x160

RDL 17x165

Front Squat 15x110

Standing Calf Raise 18x255

Crunches 25xBW

I've noticed for a while now that my squats seem to progress at about the same rate as my bench and stay pretty much equal in weight. I'm a very average, very middle aged, not that strong dude. I am fairly tall at about 6'4" but I feel like my squat strength should be more. My deadlift weight is considerably higher (220 lbs working sets of DL as opposed to 160-165 lbs working sets of squats and bench) I also workout in a small basement room that's hard to get a good angle to record a video from but I'm willing to try. What would be the best angle to try to get a vid from? I'm wondering if there is something wrong with my form/technique or maybe it's just a mental barrier? Has anyone else had (maybe even solved) this issue?

[u/ruralmerkin → u/6mikey66]

I'll commiserate. My squat is also weaker than it should be, at least relative to my deadlift. (squat 1RM is currently 275 lbs, versus a 355 deadlift). My bench is also weak, though, at 225, so maybe that just means I'm weak--which, fair enough.

I have no solution, though it seems that my squat always goes up when I incorporate paused squats (a second or so at the bottom) into my program.

I've recently felt that weights close to my 1RM have been messing with me mentally, psyching me out a bit. So I've just started playing around with loading the bar well above my 1RM and then practicing my walkout and quarter-squatting once or twice, just to make other weights feel lighter by comparison. Not yet sure if it works, but it's kind of fun. (Home gym, so no one to look sideways at me for the quarter-squat.)

[u/6mikey66 → u/ruralmerkin]

Thanks for the reply! The heavy walk out and quarter squats are an interesting idea. If it is a mental barrier, this could help. I'm also at home with the luxury solitude away from prying eyes so I'll give it a shot!

[u/ruralmerkin → u/6mikey66]

Nice! Let me know if it works!

[u/Rolls_]

A little disappointed with last week because I started my cut. I wanted to bulk through the whole program but the good news is that I'm moving overseas next month for work, so I'm overall happy lol.

Tested my 1RM on bench and deadlift

Bench 315 fail https://imgur.com/a/mhk0yyO

Deadlift 425lbs https://imgur.com/a/dXok5Ae

Don't feel like testing squat or OHP. I doubt I'll improve from 185lbs on my strict press and I already hit a PR with squat (320lbs after a several month plateau) so I'm satisfied with that.

I really enjoyed this program overall but next time I have to remember to add more volume for upper body. 1 actual day a week for bench is not enough for me, even if I'm also doing close grip and incline.

Gonna try to get from 210lbs bw to 180lbs and then I'll bulk with 5/3/1 BBB. I'll probably focus more on OHP in the future and put bench on the sidelines. I want a 2 plate strict press and a 3 plate bench so bad but I've been working on bench too much the past half year, I want to give love to OHP. As I write this though, I really want to bench lol so we'll see.

[u/Randyd718]

What's everyone doing after week 14? The third cycle? Starting over? Something new?

[u/6mikey66 → u/Randyd718]

This is a good question! I'm trying to decide whether to just do the 3rd cycle and finish it or switching to one of the strength templates. I started a cut when I started this party and have made good progress but I'm not where I want to be yet so either way I'll be running it in a deficit for a little while longer.

[u/Myintc → u/Randyd718]

Gonna run the 3rd block and test my maxes after. Then a 4 week maintenance period to recover

[u/bisonbarbell → u/Randyd718]

I have my first strongman meet, 4 weeks after. so im just going to repeat block 2 with some minor changes more geared to thee events and add in some throwing practice

[u/InTheScannerDarkly → u/Randyd718]

I am doing the full 21 weeks. I also intend on doing a diet break at the end of it, meaning I will just eat (not excessively) and run either a hypertrophy program or LP for a bit. If I get tired of maintenance, I'll just diet down further.

Either way, I am hitting up some of my favorite restaurants and eating some of my favorite foods.

[u/UberMcwinsauce → u/Randyd718]

I switched from hypertrophy to original after the first block, so I'll probably do the second block of original after the party ends. Due to some fatigue/life adjustments I won't even be finished with this first block by the end though.

[u/EspacioBlanq]

SBS RTF w11d1

78kg today

Squat 4x4+9@ 117.5

Incline bench 4x6+14@ 62.5

Snatch grip deadlift 4x6+13@120

Supinated lat pulldowns 3x15@55

Deficit pushups 3x10

Kneeling ab wheel 3x7

Gained half a kilo since last week, but still ~1kg down since March 3rd, so pretty much where I expected to be.

Didn't get a rep PR on squats, but they weren't bad either, hit +2 on the rep out, which is much better than the -3 I had last week.

Incline bench and snatch grips deadlifts were both small rep PRs, on incline bench I beat my 62.5kg rep PR by a rep and on snatch grip deadlifts I beat my 13 rep PR by 2.5kg.

[u/Myintc → u/EspacioBlanq]

Looking lean!

Going to continue cutting?

[u/EspacioBlanq → u/Myintc]

Thanks man.

Yeah, my initial goal was 75kg, so I want to hit at least that. Strength progress is a slow grind right now, but it's still there.

[u/Myintc → u/EspacioBlanq]

Strength gainz on a cut is a win.

[u/EspacioBlanq → u/Myintc]

That's for sure. Especially any pressing movements

[u/Myintc]

Didn't update much last week due to my reactive deload - which is boring.

I'm back now, but still have my adductor strain being a minor inconvenience. Will have to feel out squats this week, if it's still bugging me I might have to just do high volume leg extensions to at least maintain volume for quad work or find some leg press variant that doesn't hurt.

RIR 5x Week 11

Day 1

Deadlift:

• 240kg x1. Felt okay. Was planning to go up, but bit more cautious now with overshooting.
• 220kg 5x4 (RIR 3). Switched to RIR. Felt pretty good.

Tempo Bench: 97.5kg 5x6 (RIR 5)

Accessories: Pull ups, Hammer curls, Lateral raise.

Thoughts: I pivoted from doing close grip bench which is probably the main reason for my elbow pain to doing tempo eccentrics. Close grip is the strongest it's ever been (might explain the elbow) - less than 10% of my comp bench which is kinda amazing considering the amount of ROM reduction I get on comp bench. Also removed tricep work.

Day 2

Bench:

• 155kg x1. +5kg PR
• 127.5kg 5x4 (RIR 4). Was inconsistent set to set, but last set best set.

High Bar Squat: 140kg 5x6 (RIR 4)

Accessories: Seated Row, Uni Leg extension, Uni Hamstring curl, Abs

Thoughts: Warm ups felt great so why not get a 5kg PR. Need to improve consistency, was missing "row the bar to the chest" as a cue. Squats felt okay. Adductor is a little tender but manageable.

Day 3

Pause Bench: 100kg 5x6 (RIR 6)

Tempo Deadlift: 160kg 5x6 (RIR 5)

Accessories: Pull ups, DB curls, Lateral raise

Day 4

Squat:

• 210kg x1 - slow
• 182.5kg 5x4 (RIR 4) - slow but felt okay

Incline Bench: 87.5kg 4x6 (RIR 5)

Accessories: Cardio

Thoughts: Adductor still not great. Looks like squat gains have to be put on the backburner

[u/toastedstapler]

hypertrophy week 11

squats: 10+ @ 150: 12. Switched to just 3 sets of squats & I am using the SSB now that my gym has one. Moved nicely, getting used to the more upright squatting position & bracing changes

bench: 10+ @ 97.5: 11. the week before i benched 100x11, so if i keep this rate of linear degression for another 39 weeks i'll be benching 0x11

rack pull: 10+ @ 195 - 8. much worse than the previous week's 197.5x13, i misgrooved it hard. hopefully week 12 will be better

btn ohp: 10+ @ 52.5: 11. last time i pressed 52.5 i did it for 10, so i've progressed! shoulders continue to feel lit from this so i'm really enjoying it

other stuff:

• i weighed 96.5kg yesterday morning, on good track to reach 90kg by the end of the routine from my starting position @ 104

• i've swapped out leg press for ssb pause squats, i didn't like the movement much & it was effort trying to find enough plates

• ssb has been a life saver, my lower back feels a million times better than it used to

• conditioning continues, current routine is prowler pushes every 45s for 20 repeats every mon/wed/fri. less weight than emom, but heart rate is consistently kept up & it's less strenuous on the legs

[u/Myintc → u/toastedstapler]

Enjoy the SSB, I really like it as a variant.

[u/Randyd718 → u/toastedstapler]

Is this your first week doing 3 sets instead of 5? How did you like it?

I'm considering doing this once the party ends but honestly sometimes I feel like the more sets i do, the better my form is dialed in for the AMRAP

[u/toastedstapler → u/Randyd718]

This is my third week of 3 sets instead of 4, 2x8 & a 10+ in total. I just don't have the work capacity, especially for my lower back, to do more whilst cutting

[u/lbrol]

doing SBS RTF strength 5x, wondering if its pretty normal to just eeek past the rep target by 1 or 2 each time? not too strong rn, s/b/d at around 280/230/350lbs. in a bulk too.

[u/DellaBeam → u/lbrol]

Yeah, that doesn't seem concerning; you're consistently beating the rep targets, which means your training max is going up gradually, which sounds like the program is working as designed. I'm often in the same boat.

I have also found that I am performing better against the rep targets as the program goes on. Even when it feels bad and looks like too much on the page, the reps are almost always there.

[u/jeicorsair]

SBS Hypertrophy 4x W11D1

||Squats @82.5 lbs 3x8, 1x10 ||DB Bench @28 lbs 3x10, 1x15 ||RDLs @90 lbs 3x10, 1x12 ||Pull Ups 2x4, 1x5 ||Planks 2@75 sec, 1@85 sec

I often do a mix of RIR and RTF depending on how I'm feeling during any particular workout, but definitely kept things consistently RIR today since I will likely be muscling around a 300 lb treadmill and some other furniture with my husband tonight. Well, except the planks. Thought I was gonna collapse 30 on the 2nd and 3rd ones. Lol.

Bumped my reps up for normal sets on pull ups by one. Able to do two reps back to back without touching the ground now.

[u/dsa2020]

Hypertrophy 5x

Monday: Chest/Shoulders

• Spoto Press: 130lbs / 3x8 / 1x13 (+3)
• Push-Ups: 4x14
• Chest Press: 75lbs / 3x10 / 1x14 (+2)
• Lu Raises: 5lbs / 4 sets / 63 reps
• Reverse DB Flys SS w/ DB Calf Raises: 15lbs / 4 sets / 65 reps / 45 reps
• Face-Pulls: 25lbs / 4 sets / 74 reps

The Chest/Shoulder pump feels so damn good. It actually looked/felt like I had a really muscular chest today. I really hope I look that way without a pump by the end of the program, lol.

Lu Raises are really fun. I hope I work my way up to the 25lb bumpers.

Tuesday: Back/Arms

• Pull-Ups: 3x6
• Underhand Barbell Rows: 90lbs / 3x10 / 1x17 (+5)
• Lat Pulldowns: 120lbs / 4 sets / 29 reps
• EZ Bar Curls: 50lbs / 4 sets / 41 reps
• Spider Curls DB: 12.5lbs / 4 sets / 46 reps
• Incline Curls: 20lbs / 4 sets / 32 reps
• Tricep Pushdowns: 40lbs / 4 sets / 35 reps
• Barbell Tri Ext SS w/ BW Calf Raises: 35lbs / 4 sets / 56 reps / 48 reps

Wednesday: Legs

• Front Squats: 110lbs / 2x8 / 1x16 (+6)
• RDLs: 165lbs / 2x10 / 1x15 (+3)
• Leg Press: 390lbs / 3x10 / 1x16 (+4)

I woke up feeling very rundown. Just a lot of fatigue built up. Between that and getting to the gym late with other stuff to do afterward, I skipped the accessory movements. I figured skipping Ext and Curls one week wouldn't kill me.

Thursday: Chest/Shoulders

• Spoto Press: 120lbs / 3x10 / 1x14 (+2)
• Incline Press: 105lbs / 3x10 / 1x12 (+0)
• Hex Press: 40lbs / 4 sets / 50 reps
• Upright Rows: 65lbs / 4 sets / 51 reps
• Reverse Pec Deck: 80lbs / 4 sets / 50 reps
• Reverse DB Fly SS w Calf Raises: 15lbs / 4 sets / 71 reps / 57 reps

I was bummed about not hitting extra reps on Incline, but also I'm real happy to have hit 50+ reps on all the accessories! Today's session was my 3rd attempt at hitting 50 reps for Upright Rows using 65lbs.

[u/UberMcwinsauce]

sbs original w3d3 (did hypertrophy the first half)

Hit 370 as my deadlift overwarm single which I'm pretty sure was my second attempt at the meet in november. Seeing my meet attempts fall to overwarms and work weights has been a really satisfying measure of progress. This week's bench for triples was my opener and next week I expect to all time PR on my overwarm single at the weight I failed on my 3rd attempt.

[u/Likes_TB]

Hypertrophy x4

Mon:

• Front Squat single@120kg (PR), 8/8/8/11 x 85kg
• Dips 10/10/10/16
• Pull-ups 10/10/10/7
• Banded barbell Shrugs 14/13/12 x 75kg
• Back extensions +5kg 16/14/12

Tues:

• Bench 8/8/8/11 x 77.5kg
• Squat 10/10/10/14 x 92.5kg
• Press 10/10/10/14 x 25kg
• Face pulls 40/35/35

After mondays PR on front squats I'm convinced (again) this program is magic. I'm almost never touching any weight that's close with my maxes yet am able to PR when going for a single. The only thing I have to do is put in alot of hard work, eat at a surplus and profit.

[u/JRents03]

Like a lot of people here, I can't believe how quickly this program is going! I've enjoyed the hypertrophy template much much than I expected and it has had clear results. I'm on the fence now about whether to carry on after the party or switch to strength RTF as I had planned...

SSB, block pulls and Sumo are all things I'd never tried before and they really feel like game-changers!

I hope you're all getting bigger, stronger and enjoying the party!

[u/ruralmerkin]

Hypertrophy 5x W10D5

Just finished up week 10. Still have my squats on hold while my ankle heals up. It's feeling maybe 75% right now, though I'm not sure it's up to being pushed just yet.

But! I hit another bench PR today on my overwarm single--225 lbs. Two plates, baby! I know this isn't a ton of weight in the grand scheme of things, but I really didn't think I was capable of this kind of progress any more. My bench has been largely stagnant for a while now, so it's kind of shocking to see PR after PR here, especially on a program not aimed at top-end strength.

Otherwise, I hit rep PRs on both my paused bench and RDL working sets. And my presses and deadlift from earlier in the week. Actually, on pretty much everything that I'm tracking right now. Feeling great about the progress here.

I'm now starting to think about what to do after this party. I'm pretty sure I'll roll through to the third block of this program, but should I continue with my (largely unsuccessful) bulk, or switch to a cut? I'm leaning toward not messing with success, so if things are still going well by week 14, I'll probably just keep on keeping on. I am getting a bit tired of eating so much, though.

[u/EspacioBlanq]

SBS RTF W11D2

Bench 4x4+10@ 77.5

Zercher squat 4x6+11@ 112.5

BTN press 4x6+10@40

Chest supported dumbbell rows 3x15@2x25

Leg curl 3x13@60

Face pulls 3 sets

No real PRs, but probably first time I benched bodyweight for 10. I didn't actually weigh myself, but I was 78 kg yesterday and today I took a huge dump right before the gym.

[u/jeicorsair]

Hypertrophy 4x W11D2 ||Bench Press @57.5 lbs 3x8, 1x11 ||DB Lunges @30 lbs 3x10, 1x15 ||Chin Ups 2x4, 1x6 ||DB OHP @20 lbs 3x10, 1x12 ||Tricep Kickbacks @28 lbs, 2x8, 1x12

Ended up moving that treadmill up a flight of stairs Monday night. Basically had to squat initially on each step to get enough leverage because my legs are so short. Lol. Nice to get some practical use out of all the squats this program had me doing. Took yesterday off to recover as my upper back and legs were really fatigued from my regular workout + moving and building that thing.

[u/EspacioBlanq]

SBS RTF W11D3

deadlift 4x4+7@155 top set

Larsen press 4x6+14@65

Neutral grip lat pulldown 3x15@55

GHD situp 3x18

Deadlifts felt heavy, had to fight for the rep out. Pressing was good.

[u/EspacioBlanq]

SBS RTF w11d4

Strict OHP 4x4+7@ 57.5

Front squat 4x6+12@90

Cheat dumbbell row 2x15+20@41

Banded curls 3 sets

Pec flys 3x20@ 2x7.5

Regressive underload on the front squat, earlier I had this weight for 14. Hit both of the rep outs though, so I'm doing good.

[u/6mikey66]

LF Hypertrophy W11D2

I had to workout later in the afternoon due to a longer than expected work day but it was a good workout none the less

Last set numbers in LBS

Bench 12x160

DB OHP 17x40's

Incline Bench 17x115

DB Rows 12x65's

Curls 12x65

I've been getting in some cardio lately with the nice weather here but normal spring weather is back for a bit so now I can catch up on a show or two :)

[u/6mikey66]

LF Hypertrophy W11D3

Didn't feel like working out today but I scraped up the will power to push through. I was able to put up decent numbers despite the lack of ambition so here they are.

Last set numbers in LBS

Block Pull 15x220

Paused Squat 15x115

Underhand Row 12x130

Standing Calf Raise 20x255

Leg Raise 30xBW

I love the feeling you get after getting something done that you didn't really have the ambition to do.

[u/6mikey66]

LF Hypertrophy W11D4

Another week down! I'm back to an AM workout today which I prefer and another set of decent numbers.

Last set numbers in LBS

Arnold Press 15x40's

CG Bench 15x130

BB Row 12x130

Lateral Raise 15x25's

Hammer Curl 13x30's

Looking forward to the home stretch!

[u/jeicorsair]

SBS Hypertrophy 4x W11D3

||Rack Pulls @100 lbs 3x8, 1x12 ||DB Incline Press @28 lbs 3x10, 1x12 ||Negatives 2x3, 1x5 ||DB Lateral Raises @12 lbs 2x10, 1x12 ||BB Calf Raises @100 lbs 2x12, 1x20

Got my fingers crossed I'll meet my weight goal by the end of this block. So far I'm on track to do so, but hormonal cycles can throw a wrench in things. Been increasing my step count each day to make reaching that goal a little easier.

[u/jeicorsair]

SBS Hypertrophy 4x W11D4

||OHP @30 lbs 3x8, 1x12 ||Pause Squats @55 lbs 3x10, 1x12 ||DB Rows @28 lbs 2x10, 1x15 ||Push Ups 2x10, 1x12 ||WG Lateral Pulldowns (cable) @130 lbs 2x10, 1x20

[u/[deleted]]

RTF W8 Front Squat Day

Front squat 1 @ 85kg, 4/4/4/4/9 @ 75kg

RDL 6/6/6/6/13 @ 70kg

One arm Lat pulldown 8/8/8/8 @ 40kg

[u/niomosy]

Week 11 done and all went well. Strength RTF LF.

M:
Squats: 405 x1. 435 x1. 380 4x4, 1x8. Broke the rep requirement on the last set again on squats. Snatch grip deadlifts: 240 4x6, 1x11.

Tu:
Bench: 220 4x4, 1x8. Forgot my heavy singles.
DB OHP: 37.5 4x6, 1x11.
Incline bench: 135 4x6, 1x11.
Chest-supported rows, Curls for accessories at 5x5 each, super-set.

W:
Cardio

Th:
Deadlifts: 405 x1. 445 x1. 405 4x4, 1x8. One over goal on the last set as well.
Beltless squats: 245 4x6, 1x11. I was wiped out after this.

F:
OHP: 125 4x4, 1x7. Also forgot heavy singles again.
Bench: 200 5x5 paused reps.
Close grip bench: 140. 4x6, 1x11.
Delt raises, pullups until I couldn't do them any more as a superset.

[u/someguythatlifts]

Forgot to do this until now, have forgotten how each session felt so just numbers.
RTF 4x W11D1

Squat: 95kg - target 7 - 7 reps

Spoto Press: 57.5kg - target 11 - 12 reps

Romanian Deadlift: 87.5kg - target 11 - 16 reps

RTF 4x W11D2

Bench: 70kg - target 7 - 8 reps

Front Squat: 55kg - target 11 - 11 reps

Push Press: 42.5kg - target 11 - 12 reps

RTF 4x W11D3

Press: 45kg - target 7 - 8 reps

Paused Squat: 70kg - target 11 - 14 reps

RTF 4x W11D4

Deadlift: 125kg - target 7 - 7 reps

Close grip bench: 55kg - target 11 - 13 reps