I am running the 5x week program, but doing it over a week and a half (i.e., only 3 actual days per week). I'm approaching week 7, which is deload, but I don't feel like I need one, and since I'm taking it so slow, I think it would be okay to skip. Thought? Has anyone else done this approach?

Hello, me again!

So, I was curious about how the working weight would change depending on the "Rep out target", so worked my way along, hypothetically repping out at the target or a couple more in the final set.

However, some of my working weights are low, e.g. DB bench is 20kg (2 x 10kg dumbbells). The increment I need is 4kg (they go up in 2kg increments, so 2 dumbbells = 4kg). I suppose this may mess with the maths, as let's say for example I complete 3 more reps that the rep out target, that is an increaes of 1.5% by default. This equates to 20.3, so if the rounding is 4kg then this is not changing.

I mocked beating the rep out target by 2 for 10 consecutive weeks, and it is not until week 10 that it changes to 24kg. In the meantime, week 9 is 3 sets of 10, rep out target 12... this is less volume than week 1 (3 sets of 11, rep out target 13). This can't be be right? I feel like that volume would be fine if the weight was increasing, but 9 weeks of the same weight (20kg) seems to not be optimal?

I am not sure what the best approach would be. Change the percentages for missing/over achieving the rep out target? Something seems slightly amiss!

Any thoughts? Thanks.

I made this post a while back about adapting the SBS strength RTF program for my rock climbing offseason: https://www.reddit.com/r/AverageToSavage/comments/1pnvppq/comment/nud8el4/?context=3
TLDR: It was very successful, prior to the program I had been going much closer to failure than I thought for years, and I seem to respond well to high volume training.

I ended up keeping finger training separate from the SBS program, because the skill component in climbing makes it hard to estimate finger volume. However, for body strength climbing is usually submaximal and I didn't think it interfered with the program, nor did the program make me climb much worse.

I ran 5 days per week, with weighted pull ups, deadlifts, overhead press, and rows as my main exercises instead of standard powerlifting exercises. I did this for around 2 months during the off season for rock climbing. My auxiliary exercises were hamstring curls and split squats for the lower body, wide-grip lat pull downs and hollow-body pull ups for the vertical pull, paused dumbbell rows for the horizontal pull, and bench press for pushing.

My main lifts went:

• Pull up 240 (total weight, including 165lb bodyweight) -> 280 (165 BW + 115lbs)
• Dumbbell Row 90 -> 115
• OHP 105 -> 115 (estimated from rep out)
• Deadlift 225 -> 245 (estimated from rep-out)

I got bigger gains on the pulling despite being more well trained. I think this is a combination of trying harder for the exercises that felt more sport specific, and more overall volume of pulling (5 exercises * 5 sets per week) vs 2 exercises of pressing and 2 of legs.

I'm very satisfied with the results! Some things I learned:

• It's been a long time since I've made significant pull-strength gains. I was surprised to see that a one-arm pull up was still hard despite adding 40lbs to my 2 arm pull up. Prior to the cycle I was able to do a 1-arm from a slightly bent arm or from a deadhang with ~10lb of assistance, and afterwards I was closer but still could not quite do a 1-arm pull up from the deadhang. I have done a deadhang 1-arm pull up in the past, so either it's a skill component or there's some muscle I didn't hit with the 2-arm pulls that is my limiter for that specific movement.
• I have never experimented with high-volume training before, and I seem to respond very well. The most I've ever done was ~12-15 sets per week (e.g. 3 days per week 5 sets, or 2 days per week 3 sets * 2 exercises). Last summer I ran 5/3/1 for pull ups (e.g. 3 sets once a week), but didn't do any accessory work outside of climbing. I made some improvement but much less, and I stalled after 3 months.
• In my past training I've been way closer to failure for most sets, and I overestimated RIR. I'd attempt to do 3 RIR and I think in practice it was actually 1-2 RIR. I never noticed because I was never actually going for a rep max. I did the first 2 months of the program so most of the accessory work is ~3-5 RIR and most of the main lifts were 2-4 RIR. 3 RIR is pretty chill!
• I expected to struggle to lift 5 days per week, but it was easy. In the past I've done almost exclusively 5x5 and increase weight each week such that I just barely complete the last rep of the last set. I think this is because I was finally calibrating my RIR well via the final sets, but possibly it's just that the first 2 months are easy.

Given how well I responded to lots of volume in pulling, I'm very curious to try it this winter for forearms (which are even more important for climbing than pulling). Given my experience with pulls/rows, I suspect I can probably add forearm volume without impacting my climbing as long as I keep the RIR in the 3-5 range and use movements that are not climbing specific (e.g. won't give my fingers overuse injuries). Finger rolls, wrist curls, hit the same finger flexor muscles. They'll plausibly give me hypertrophy in the right muscles to transfer to the grips I care about.

Hi. 2 workouts into my program so far and all good. Was just wondering about the over warm singles. Read that they aren't suggested now, but can't really find much to corroborate that. Only reason I ask is that my maxes are estimates from plugging values into an online calculator - e.g. I have done 3x6@ Xkg, so it predicts my 1RM is Ykg. These may be a bit off, so I figured the overwarm single @ 8RPE would be a good gauge before the working sets to get me in the right ballpark.

I guess my question is are these recommended, or will the program kind of auto regulate itself as the weeks go on, from entering the reps completed in the final set (e.g. exceed final set target and the increase for the following week leaps more).

Thanks!

I'm currently in week 6 of my second run of SBS RTF and a powerlifter in my gym I really admire managed to convince me to pull the trigger and start competing. I'm currently eying a meet on December 5th and need some help adjusting my plan to be ready to go then. I gym totaled 1520 back in August, but more than trying to hit any arbitrary numbers or beat PRs, I'm mostly just trying to go 9/9 and learn from this experience so I can try to do something awesome at this big meet in March.

I am honestly beat to hell at the moment and have really been looking forward to deloading next week, but I'm open to skipping it and trusting in tapering/peaking to take care of the fatigue if that's the recommended route on this timeline. I came into the block with a minor adductor strain that I still haven't quite kicked, which makes squat depth emotional. Without a better plan, my only idea would be to skip block 2 and just go right into block 3. I know some of you guys like u/cilantno and u/Patton370 use a different plan to peak for a meet, and would be really appreciative if you wouldn't mind sharing along with any suggestions of how to best get from where I'm at to the start point of said plan.

Fed is USPC. I've trained exclusively on stiff power bars so part of this block will be getting used to the squat and deadlift bars, but I think that's an easier transition than it would be going the other way. Also need to start squatting in a monolift.

Hi everyone,

I just started running the SBS Hypertrophy program. I’m having a small dilemma, probably a simple fix but I’d love to get your advice.

Since it’s my first time running this program I’d prefer not to use low bar or front squat as auxiliary lifts for now.

Does it make sense to stick with high bar for both the main and auxiliary lifts? Would that create too much fatigue or repetitive stress? If that's a potential issue would swapping in a wide stance vs. narrow stance high bar make sense to vary the stimulus?

I know I’m probably overthinking this! Thanks in advance.

Would like some input on my program here.
Not trying to go crazy with accessories since I will be strapped for time and I will be doing cardio also.

Day 1

Day 2

Day 3

Day 4

Day 5

Progression Methods

Main: SBS Hypertrophy-style progression based on a percentage of estimated 1RM, adjusted according to performance on the final AMRAP set.

Aux: Same progression principle as Main, but with lighter loads and higher rep targets.

Accessories: 3×10–14, with a 2.5 kg weight increase once 36 total reps are achieved.

Program: 5 days per week, 21 weeks, with deloads in weeks 7, 14, and 21.

Hello,

I am coming off the back of a long period of running, culminating this weekend at an event. With no immediate running goals in mind after this, I wanted to concentrate more on the gym and gaining some size and strength. I have been running a 3-day push/pull/lower for the past 6 months or so to complement my running, but now I want to dedicate some time to extra gym days, and just tick over with running as and when rather than following any plan.

I want to be in a position where at the end of the 21 weeks where I am stronger, more conditioned, and aesthetically look better, to then tackle whatever I would like to next.

I have pretty much sat at around the same weight most of this year (168lbs). When running these programs, I imagine a slight calorie surplus is recommended in order to progress? However, I wouldn't want to be too heavy come the end of the 21 weeks as I would most likely look towards training for some kind of running event again.

Based off of this information, is the hypertrophy or (one of) the strength programs recommended, and with what kind of caloric intake (not the cals themselves, just X surplus/X deficit etc.)

Thanks :)

I've been using the Novice Hypertrophy program and I am seeing progress. Though mostly in performance. That makes me doubt whether I'm training close enough to failure or if I'm just moving a tiny bit closer to my actual failure with every set/rep increase.

I've seen some advice online that says anything more than 8 reps is nonsense, because if you can lift more than 8 reps in multiple sets, you're not challenging yourself, and that 3-8 reps with more sets is superior (I think that's the power lifting standard...?). And it does feel somehow unsatisfying to grind out more reps instead of increasing weights.

What do you use? The template standard is 8-12 reps for 3-5 sets. I've now set my max sets for unilateral exercises to 4, because that's already a pain in the butt, and my reps to +2 per increase.

But I don't want to slide into junk reps because I either can't handle the weight or get bored doing ∞ reps x ∞ sets.

Recently I have been trying to bulk up and put on more strength and size. I have gotten my bench press up to 250lbs, My squat to 280lbs, my deadlift to 360lns, and my OHP up to 150. I am trying to find a good program to work with that will give me mroe structure to my routine. I have been doing the GZCLP program but I have been hearing that this is more of a program that is for more novice lifters. I feel like I am in the early intermediate range. Is this a good program for me to do with the current numbers that I have, or do you think there is a better program that I should do. I want to build muscle and also become stronger in the gym.

Hey everyone,

Running SBS Strength RTF (4 day-week version) and need some advice on how to come back after a forced break.

I was on week 8 when I had to stop completely for 2 months. No lifting at all during that time. Now I'm back and trying to figure out the smartest way to resume.

Its safe to say that strength is definitely down, I’m a bit deconditioned, also I was already kind pf struggling with the progression of week 8 lol haha (nothing to do with why i quit btw)

My main questions:

1. Should I just restart the whole program from Week 1?
2. Should I try to pick up where I left off at Week 8 but with adjusted TMs?
3. Or should I re-test / estimate new PRs and plug those in as my new training maxes and restart from Week 1?

If I restart, do you recommend re-testing true 1RMs or just using recent rep maxes to set the new TMs? I don't want to overshoot and burn out immediately.

What have you guys done after a long break on this program?

Thanks for any help!

Just finished round to of RTF x2 per week, I’ll share the results first and then some thoughts.

Disclaimer: to get ahead of the inevitable comments, I do legs, but not using this program. I’ve had 3 left knee surgeries and my leg workouts are tailored to getting back to soccer, not pure strength.

Starting point:
OH press: 155 lbs
Weighted pullups: 265 (I weigh 175)
Bench: 270

Results:
OH press: 155 lbs
Weighted pullups: 265 lbs
Bench: 280 lbs

Let’s start with the positive: the program seems to work well for bench for me. I honestly felt like I could have done 285, 280 felt clean. Very happy with this one, especially since bench is my most experienced lift.

And the negative: this program is just not working for my weighted pullups.. 2 rounds, no results. Also overhead press was extremely disappointing. I did have a reaggravation of my knee the last 3 weeks of the program that did effect this lift however with getting the weight off the rack and the small push I do to start the lfit. Prior to that it I was exceeding the training numbers.

I did more accessories this time around and changed up my auxillary for pullups. I don’t know how much this helped honestly. My plan is to do one of the 4 week 1 lift programs 3x per week for OH press, then pullups while doing maintenance work on the other lifts to see if I can get a boost here.

Let me know your thoughts and suggestions!

Hey folks,

do any of the powerlifters here have any opinions or experience to share regarding the peaking block of the SBS Strength program?

More specifically, I'm wondering whether week 21 is really suitable as a lead-up to a powerlifting competition. The more traditional taper weeks I've done before my last few meets looked quite different. Usually, the prescription would be something like: work up to a heavy single (@RPE 7–8) on Monday, perhaps followed by one back-off set, and then just go through the warm-ups or maybe work up to an easy opener on Wednesday. The remaining days are rest days leading up to the competition on the weekend. Accessory exercises and additional volume are skipped, as the week leading up to the meet is mainly about maintaining technique/skill while allowing for sufficient recovery.

The peaking block of the SBS Strength program seems to be a bit different from this approach. As far as I can tell, it doesn't really include a traditional taper like the one I described above, but rather just the usual deload week that's also prescribed after the first two blocks.

I'm curious to hear from anyone who has actually run the program and competed afterward: Did you follow the peaking block as written, and if so, how did it work for you?

Hey everyone,

I'm about to start a modified version of Stronger by Science 2.0 (Reps to Failure), 4x/week, but I swapped the OHP for Larsen press to keep the program more powerlifting-specific. Planned training rhythm is roughly Day1, Day2, rest, Day3, Day4, rest, rest, though it may shift slightly depending on my work schedule.

Day 1: Squat, Larsen Press, Romanian Deadlift, Chin-ups
Accessories: Incline DB curl, cable crunch, leg curl

Day 2: Bench Press, High Bar Squat, DB OHP, DB rows
Accessories: Rear delt fly, overhead tricep extension

Day 3: Deadlift, Close Grip Bench, Pull-downs
Accessories: Preacher curl, dragon flag, hip thrust machine

Day 4: Incline Bench, Paused Squat, Chest Supported Rows
Accessories: DB bench, cable rear delt, calf raise

I'll also throw in random forearm work at the end of some sessions, not fixed into the split.

Before I start running this, would love feedback on:

• Whether the accessory selection and placement make overall sense given the main lift split
• Any glaring imbalances in the accessory placement
• Whether Larsen press as an OHP replacement makes sense for someone chasing powerlifting specificity

Is the SBS novice hypertrophy program the same thing on Boostcamp?? Not sure which one to follow

https://www.boostcamp.app/coaches/greg-nuckols/greg-nuckols-beginner-program

This is my first SBS program and I used to train mostly glutes and back, so please forgive me for sounding stupid about other muscle groups.

I'm still trying to cobble together the program from exercises I enjoy and exercises I probably should include. But I'm a bit mystified by the shoulder-dominant compound exercises.

I understand that it's not obligatory to use any exercises from the drop-down menu, but I haven't found any alternative options apart from upright rows (and I already use different rows for my upper back horizontal and pull-up/down for vertical).

Now the stupid question: can I really just pick "standing shoulder press" and "seated shoulder press" and be done with it...? Aren't they basically the same? And push presses aren't all that different either, are they? Or am I supposed to use 1 press + 1 push press?

I feel like I'm missing something here.

I'm also not a big fan of the available hip-dominant compounds and planned to use the weighted hip thrust instead. But that's an available hip accessory. Is there a specific reason for that? Same with split squats as knee-dominant compound. It's listed as a quad accessory.

I realize that this doesn't have any impact on the plan itself, because compounds aren't trained more or differently than the other exercises, but it makes me second guess my understanding of the exercise and compound vs accessory.

Going to be running this bench program for a bit, however I have a question about each week's max.

When I adjust the max on W2 it also changes the max on W3 and 4. For instance, I put in 100 W2 with rounding of 5 so W3 went to 105 and W4 to 110. On the AMAP when it says to add 5 or 10 to the weekly max does that mean add it on top of what it was automatically set to or to what the current week's max is? So if I get 12 with 100 on W2D3 do I change the W3 max to 115 or to 110?

I'm running the rir program and im peaking for my powerlifting comp coming up and I was wondering when adn should I do rpe 8 singles before actual set work or would that ruin peaking?

Hi folks, I was just wondering if you guys also use the hypertrophy template when you're in a calorie deficit? I recover much worse when I'm in a calorie deficit and have to reduce the volume, so I'm wondering if the hypertrophy template—which is designed more for volume—still makes much sense. How do you guys handle this?

I'm on week 12 of SBS RTF I have lost 20 pounds on a cut from 210 BW to 188 BW and recently tested my maxes on a de-load week and have improved my squat from 330 to 345 and deadlift from 365 to 380 while cutting

I have posted some of my rep PRs in the "deadlift" subreddit and gotten a lot of criticism for doing high rep deadlifts. People have said AMRAP deadlifts and squats are a "disaster" and that I "don't squat enough or deadlift enough weight to be doing this program" people have told me to do less reps and go back to a 5x5 program

Im happy with my progress but the amount of people criticizing me has me second guessing myself.

TL;DR With a 345 squat and a 375 pound deadlift am I too much of a novice to be doing this program?

Hello. I've been doing SBS for about 3 years now. (and lifting for about 10) Started with the Strength template but have been doing the Hypertrophy template for about the past 2 years and fell in love with what it did for my endurance and the look of my body.

Attached are screenshots of my current week's workouts (the accessories workouts mostly have incorrect weights, I haven't updated them in a few years so pay no mind to those).

Here's my problem:

Since as long as I can remember, I've had pretty bad rounded shoulders (or nerd neck as some people call it). This is me: https://imgur.com/a/KIlEl6k

I don't know if this developed from years of playing Runescape at the computer when I was a teenager or after I started doing Stronglifts 5x5 and didn't properly balance my chest workouts with my back workouts, but regardless, I'm here today with this problem.

That screenshot of workouts lists 2 overhead presses, but I've recently deleted both of them for these "proper" facepulls that target your rear delts in hopes to fix my shoulders: https://www.youtube.com/watch?v=ljgqer1ZpXg

So my question is this: Along with the "proper" facepulls that I've added, should I be looking to remove other things that are harder on my shoulders? I'm heavily considering removing Deadlifts altogether. I love them, but I think they could be a big roadblock if I ever plan on recovering from this issue.

So I recently finished hypertrophy RTF week 13 and use my week 14 deload week to just get my 1RM and do accessories.

I been doing the first 2 hypertrophy blocks on repeat for the past 3 years and need to switch it up since I been plateauing and starting a small recomp/bulk.

I just finished day 2 of Strength and I am constantly hitting 12 sets for my main lifts. Do I let it autoregulate and do its thing or should I increase my TM by like 10% or something?

I am a student and I absolutely don't have the time to be doing 12 sets for my two exercises. I have been cutting my rest times to 45 seconds just so I can finish in the same time as hypertrophy.

I know overwarm singles are a thing but I don't know how much weight to keep adding until RPE 8 but that may take too long if I keep adding 5-10 lbs every warmup set unless I am tackling it wrong.

What are your thoughts?

Okey so. I've been using sbs programs for 2 years and achieved crazy good results. Today i just hit 265kg deadlift at under 83kg junior class at my pl gym at the end of 2nd block

All I have to do now is repeat the same performance or add 5 kg to my deadlift in the next 10 weeks in order to take my countries national record on the deadlift.

The thing im overworked and concerned about is how do I do the program when im 10 weeks out.

Last time before meet I was 7 weeks out so it worked out perfectly with a taper and I got 22.5kg to my total

Now, after deload I'll be 9 weeks out and with a taper I want to do will take an extra week. Now I have 8 weeks to fill with a 6 week peaking block and idk what to do. I was thinking a light rpe 6 week after deload and then another easier week after week 17 but idk.

I was hoping someone else is experienced in a situation like this and could help guide my training leading up to comp.