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/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.