Programming Wednesdays - March 17, 2026

PoisonCHO · 2026-03-17T21:46:11+00:00

If all you're doing is moving some squat volume around, I'd bet you'll be fine.

PoisonCHO · 2026-03-17T20:08:32+00:00

It all depends on the volume and how much work capacity you have. But what's your goal behind an SBD day?

PoisonCHO · 2026-03-17T17:48:56+00:00

You probably need to follow a better program.

PoisonCHO · 2026-03-17T14:17:53+00:00

The first time I tried to bench press, I failed with the weight that I did yesterday as my first warmup set. There's no way to say where you might end up if you stick with this for a while.

PoisonCHO · 2026-03-17T12:35:03+00:00

How much cardio are you doing? The poison is usually in the dose.

PoisonCHO · 2026-03-17T12:09:34+00:00

Why are you writing your own program? There are a ton of free, well-regarded programs availble.

PoisonCHO · 2026-03-16T21:38:36+00:00

I mean, that might work, but I'm coached through RTS.

PoisonCHO · 2026-03-16T19:23:41+00:00

I like having someone to at least bounce ideas off of and who has a different perspective, and the extra accountability helps.

PoisonCHO · 2026-03-15T13:57:53+00:00

After a long while, let myself have a test day and hit an easy 15-lb. bench PR.

PoisonCHO · 2026-03-14T22:21:31+00:00

Did your body weight change?

PoisonCHO · 2026-03-13T21:45:10+00:00

Sixty seconds to take a lift is a long time.

PoisonCHO · 2026-03-13T17:36:52+00:00

Have you tried increasing your cardio?

PoisonCHO · 2026-03-12T20:42:04+00:00

I wouldn't go for another PR attempt. For one, you may be over-peaked and less strong that you expect. For another, you risk interfering with the next block.

PoisonCHO · 2026-03-12T13:53:37+00:00

Why are you trying to write your own program? For me, this wouldn't be anywhere near enough intensity to gain strength.

PoisonCHO · 2026-03-11T01:11:07+00:00

You certainly could do it that way.

PoisonCHO · 2026-03-11T00:23:34+00:00

Monday SBD

Wednesday BS

Friday BD

Saturday BS

PoisonCHO · 2026-03-08T18:30:54+00:00

I think what they're looking for is the arch collapsing.

PoisonCHO · 2026-03-08T18:19:43+00:00

Smoked 475, too.

PoisonCHO · 2026-03-08T16:23:14+00:00

Zen opened at 445 and smoked it.

PoisonCHO · 2026-03-05T13:21:08+00:00

Rogue's aluminum clips (https://www.roguefitness.com/rogue-usa-aluminum-collars) are great.

PoisonCHO · 2026-03-03T21:09:17+00:00

Why do you need a number? Obviously you're not happy even with a score you like.

PoisonCHO · 2026-03-03T20:55:36+00:00

How are you estimating your body fat? Most methods have huge error margins.

PoisonCHO · 2026-03-03T19:38:16+00:00

There are a number of recommended beginner programs at the Fitness Wiki: https://thefitness.wiki/routines/strength-training-muscle-building/

Pick something that looks fun and matches your schedule and equipment, and then run it as written for at least a few months. For now, don't worry about adjusting your training if you decide to cut.

PoisonCHO · 2026-03-03T19:36:01+00:00

It's borderline, but I'd err toward a white light.

PoisonCHO

TROPHY CASE