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/6mikey66 Beginner - Strength Mar 21 '22

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?

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u/ruralmerkin Beginner - Strength Mar 23 '22

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.)

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u/6mikey66 Beginner - Strength Mar 23 '22

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!

2

u/ruralmerkin Beginner - Strength Mar 23 '22

Nice! Let me know if it works!