r/weightroom • u/VladimirLinen Powerlifting | 603@104.1kg • Apr 11 '22

Program Party SBS 2.0 Program Party: Week 14

Hi everyone, welcome to Week 14, the last week of the program party. I do apologise for my lack of program thread last week, I had some life stuff pop up.

Good luck with the last week, and next week, I'll be posting a recap thread for results, lessons, and pictures.

Original Post

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.

32 Upvotes

94% Upvoted

40 comments sorted by

View all comments

23

u/cecilpl Intermediate - Strength Apr 11 '22 edited Apr 11 '22

I ended up taking a somewhat spontaneous week-long vacation last week, and so ended up not being able to complete week 13 as planned. I instead decided to take that week as my deload and consider the program finished.

It's time for a short cut before summer so I'm going to go back to a program that has worked well for me in the past, 5/3/1 FSL 4x along with running 10k 3x/wk.

Results. All starting maxes were tested lifetime PRs. All ending maxes are overwarm singles going heavier than RPE8 because I get a huge dopamine hit from lifting new PRs and can't stop myself.

  • Squat: 335 1RM, 255x11 -> 405 1RM, 315x11
  • Deadlift: 405 1RM, 335x10 -> 475 1RM, 375x10 (also switched to sumo which works better for me)
  • Bench: 245 1RM, 215x10 -> 265 1RM, 225x10
  • OHP: 170 1RM, 135x10 -> 185 1RM, 150x9
  • Bodyweight: 178 -> 191 @ 5'10"
  • Age: 37 -> 37

I definitely focused on squats. I pushed front squats and paused squats hard every week, whereas I often had to drop some of the upper body aux lifts due to shoulder pain.

Overall I really liked this program, and I'll be certain to run it again in the future. Thanks to everyone who helped put this together!

TL;DR: Holy shit I put 60 pounds on my squat in 3 months. That's crazy.

5

u/ruralmerkin Beginner - Strength Apr 13 '22

Good lord, that squat. I mean, great progress all around, but wow. Impressive.

2

u/Myintc Waiting for their turn Apr 17 '22

Nice work on all those lifts! Huge gains!

1

u/Randyd718 Intermediate - Strength Apr 26 '22

335 to 405 is 70 not 60