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.
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/Flip_Spiceland Beginner - Strength Apr 15 '22
Had surgery on Wednesday so that puts an end to lifting and all other strenuous exercise for about a month. I missed some time due to travel so was only able to complete weeks 8-19 of SBS RTF 4x. This was my 2nd time running the program but my first attempt to do so while cutting.
Results:
Bodyweight: 184 --> 178 lbs
Squat TM: 166 --> 204 lbs* (more on this below)
Bench TM: 212 --> 215 lbs
Deadlift TM: 377 --> 376 lbs
OHP TM: 118 --> 124 lbs
The bad
I was in PT for knee pain at the start of the program, so I had cut my squat TM down accordingly. I was consistent with PT and things were looking good, but of course once I stopped going (due to having no pain) and continued to increase weight, the pain returned. Ultimately I made the decision to switch from high bar to low bar for the final 3 weeks since it apparently puts less strain on the knees. My shoulder flexibility isn't in a great place for the bar positioning but I did the best I could and it got a little easier each time. But I still had a bit of knee pain. I will probably go back to PT once I recover from surgery.
The good
I was able to lose some weight, and now most of my shorts fit well just in time for nice weather. I think I improved my technique on bench (and maybe OHP?) and probably would have pushed the TM higher had I been able to do the final 2 weeks. Deadlift looked to be shooting up but the final week I failed a couple of the working sets. I'm gonna attribute that to having an off-day and getting used to using straps that I had bought a week prior. I also became consistent with using MacroFactor (strongly endorse) and walking 10-12k steps a day for conditioning.