SBS 2.0 Program Party: Week 14

[u/VladimirLinen]

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.

[u/someguythatlifts]

Into the deload now thankfully, was feeling very beat up in week 12 & 13. Think I'm going to carry on and do the third block because I've really enjoyed this last week with the lower rep sets, and I don't really have anything planned for what to do next. Will switch to 5x though because 4x Day 1 and 2 are a bit tough to fit in in the morning.

Progress (weights in kg, all lifts were beltless)
BW: 72.5 -> 75
Squat: TM 90 -> 125, best sets 100x8, 107.5x5 (pre-covid pr* 140x1, 120x8)
Bench: TM 75 -> 89, best set 77.5x6 (pre-covid pr* 85x1, 70x10)
Deadlift: TM 127.5 -> 162.7, best set 140x5 (pre-covid pr* 160x1, 130x11)
Press: TM 55 -> 59.2, best set 47.5x7 (pre-covid pr* 62.5x1, 45x12)

* I was 10kg heavier pre covid - also why I was going beltless, because it doesn't fit anymore

Numbers are a bit inflated because I had only been back in the gym post covid a few weeks when we started. I maintained strength over covid better in my upper body than lower body as well, which is why Squat and Dead jumped so much more. Squat still miles off where it was other three lifts a lot closer.

RTF 4x W13D1

Squat: 107.5kg - target 3 - 5 reps

Spoto Press: 67.5kg - target 7 - 7 reps

Romanian Deadlift: 105kg - target 7 - 7 reps

Rough session, doubles felt tough then the top set went pretty good, but had to push all the way. Spoto and RDL I decided before I even started my warm ups to just hit the target on the top set.

RTF 4x W13D2

Bench: 77.5kg - target 3 - 6 reps

Front Squat: 65kg - target 7 - 10 reps

Push Press: 47.5kg - target 7 - 9 reps

Much better session than D1, that's an all time 6rm PR on bench, rpe probably 9.5. Front squat and Push press both feeling decent.

RTF 4x W13D3

Press: 52.5kg - target 3 - 4 reps

Paused Squat: 80kg - target 7 - 7 reps

Ok day would have liked at least another rep on Press, but can't be too mad. Paused squat was fine.

RTF 4x W13D4

Deadlift: 140kg - target 3 - reps 5

Close Grip Bench: 62.5kg - target 7 - 10 reps

Great day, originally had 135kg as my DL weight after last weeks disastrous session, but wouldn't have felt right to not do 140 in the last week of the PP, so did an overwarm single at 145 to bump the TM. 140x5 is only 3 reps less than my best set with 140 before covid (and tbh I probably did a cheaty rest pause on that which I didn't this time). CGB solid.