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Program Review: SBS Hypertrophy (31/F)
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Hello lats
Every day is back day is one of my favorite parts of SBS
Nice work
Yeah I definitely got an appreciation for direct back work, yet another thing SS is extremely poor at. I'm quite fond of my newly found lats!
Good progress there! How y’all are you?
Also, stupid question but do you use a women’s bar? I’ve been working out with a men’s bar but I’m a 5’6 woman and it sometimes feels too long even if I have no issues with the weight itself which is why I’m asking your height.
Hi, sorry about the height, that's now added to the top of the post.
My gym doesn't have a women's bar but in the past I've used one whenever taking a snatch grip. Otherwise I never bothered with one.
My fiancée uses a woman’s bar at the gym we go to and likes it way better. She’s 5’3”.
If that helps at all
Thank you!
How "ya'll" are you is my new favorite line.
I’m 5’2” and never had a problem with the standard bar. I do think I have a slightly better balance/proprioception sense than most people though, maybe it would help to try working on that?
Yeah, my propioception is awful (I have some eye issues that mess up my depth perception). The weight is fine but the length makes it difficult to manage, so you’re probably onto something here.
I’ll look up exercises for it. Thanks!
How "ya'll" are you is my new favorite line.
Lol. I mean tall but autocorrect got me. It thinks I’m still living in Texas.
I’m 5’2” and never had a problem with the standard bar. I do think I have a slightly better balance/proprioception sense than most people though, maybe it would help to try working on that?
That's some awesome progress, especially considering the difference between your before and after picture is only 1 KG!!
Depends on your goal of what to do going forward, but if you are still looking to improve your physique than I would stick with the hypertrophy program until it stops working.
Thank you! I've decided to run the SBS RTF program to hopefully realise some of the strength gains I earned and hopefully be ready to a competition early next year, if they get announced. It'll be interesting going back to normal volume sets!
Good luck! I’d definitely recommend you start doing heavy singles for SBD before your work sets if you plan on competing early next year.
I’ve ran J&T twice now, two years apart. Great program. Huge gains for me in my lifts without adding much more than a few lbs of body weight. A word of caution: make sure you are really really confident in your form for the big 3 lifts. J&T is not for the faint of heart. Very easy to hurt yourself if you’re not careful on this program.
Good advice, thank you. I am going to run SBS RTF program and I might take a stab at J&T then year.
Nice progress! I'm on week 15 now. So far I think I enjoyed it less than the RTF variant, but that may be due to my circumstances that would be different for you; if you are looking for a program recommendation, SBS RTF could be worth a shot. It's basically the same, but one more work set and fewer reps per set.
I am going to give it a shot!
I am on the 5x a week program as well and I started off running it M-F but changed it to add a rest day after D2 and that helped with my high volume DLs.
Good progress! Thanks for the write up.
Yep I did the exact same. I don't know why but in the last block my deadlifts just... Went badly. Maybe something to do with the elbow. Maybe because I hate deadlifting. Who knows. I'm going to drop the snatch grip deadlifting and try a pause variant to try and develop power below the knee as I failed the 1rm attempts an inch off the ground.
Great work!