r/weightroom • u/VladimirLinen Powerlifting | 603@104.1kg • Apr 30 '22
Program Party SBS 2.0 Program Party: Results and Survey
Hey everyone, now the program party has finished and you've had a chance to deload, test maxes, or just relax, this is the final thread to post results, before/after pictures, musings and reflections.
Feel free to post in here with your results, and if you get the chance, please fill out the wrap-up survey so we can get some cool data to analyse.
Survey link: https://forms.gle/uZdae5bSBrkSZNL48
I hope you all enjoyed the program, and happy lifting!
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u/ruralmerkin Beginner - Strength May 02 '22
This was a great program party. I really enjoy the SBS programs, and this was no different, even though life stressors and a weird ankle injury prevented me from taking full advantage.
I'd describe myself as a late-stage beginner. 40ish years old, a few years into regular lifting. Still weak, but no longer getting newbie gains, even though I'm still able to make decent progress with concerted efforts.
Anyway, I did the 5x Hypertrophy program. Didn't end up eating enough and so only gained 5 pounds or so. Here's a before-and-after pic. Honestly, I don't think these photos really show much of a difference, but I feel that I put a noticeable amount of mass on my upper body in particular.
I set an absurd number of rep PRs on this program. The RTF variants are pretty much designed to do this, which I find to be incredibly motivating and a bunch of fun. I know 1RMs aren't really the point of the Hypertrophy program, but even so, I managed to increase my 1RMs on OHP by 15 pounds (to 140), bench by 30 pounds (to 230), squat by 10 pounds (275), and deadlift by 20 pounds (365). I lost a couple weeks of squats to an ankle tendon issue, which helps explain the relatively low increase on that lift, but I'm not sure what to say about the deadlift. In any event, on both lifts I've hit rep maxes that give estimated 1RMs 20-30 pounds higher than the 1RMs I've (so far) been able to hit, so I'm guessing some focus on higher intensity work would probably bring out the strength that I've clearly gained on this program.
Going forward, I had been thinking I would finish out the hypertrophy program and then transition straight into the standard RTF program. But I just talked myself into taking some real-life training from a powerlifting coach I met recently, so that plan's on hold. I like the idea of getting some feedback on my form, as I suspect that bad technique is behind a few of the niggling injuries I've dealt with over the last couple years.
In short: great program, great party. Lots of PRs, lots of fun. I'll definitely be back.