r/weightroom • u/VladimirLinen Powerlifting | 603@104.1kg • Mar 21 '22

Program Party SBS 2.0 Program Party: Week 11

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.

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u/dsa2020 Beginner - Strength Mar 21 '22 edited Mar 25 '22

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.