Advanced Novice 4-day program: an experiment

[Tom Lang]

MOnday

BP: 2,2,2 x 230 all good, smooth. Singles next week.
Chins: 5,5,5,5,1 with
LTE: 60 X 8; 70 X 8 X 3

[Tom Lang]

Tuesday

Squat: 3 x 5 x 265 all pretty good.



Learning the Power Snatch:




Did 3's with 30 and 35kg, finished with a tired 2 x 40 kg. Posted the above to the downstairs form check, too.

[Tom Lang]

Thursday

Press: 2,2,2 x 130 grindy
DB Row: 50 x 8; 60 x 8,8,8,10
Tried to do dips, but tris too sore from Monday's LTEs.

[Tom Lang]

Friday. Progress on power cleans.

PC: 2,2,1,1,2,2 x 62kg Two singles after I basically fucked up. 10 reps total.

DL: 100 x 5; 120 x 3; 140 x 1; 150 x 1

TM: 8 laps, full incline, 4.5mph, 60 on 60 off.

[Tom Lang]

Monday
Bench: 3 x 8 x 195 all smooth. Nice pump.
Chins: 5,5,5,3; hung for a long time on attempting that fourth one.

[Tom Lang]

Tuesday. Meh.

Squats: 1 (felt shakey), 2 (tightened up, better, 2nd a grind), 1, 1, 1 x 295. Form looked pretty good. Felt okay, last three singles felt like a second rep would fail. Today's goal was three doubles.

fucked around with power snatches. Not a good day for it. Weak after squats. Thinking too hard about it. Motor moron-ness.

[Tom Lang]

Thursday

Was excused from both days of jury duty. Yay.

Press: 7,8,8 x 105 coughing fit in middle of first set; did 4 + 3
T-bar row: 70 x 8; 80 x 8, 8, 10
Dips: 8, 10, 12

Felt kind of tired and sore today.

[Tom Lang]

Friday

DL: 325 x 5 all quick and smooth. So:

345 x 1; 365 x 1 PR! Yay!

SGDL: 2 X 5 X 225 with straps. Experimenting with these--prob better after squats. See this thread: http://startingstrength.com/resource...t-routine.html

Tread mill: 8 x 60 x 60 4.7 mph.

[Tom Lang]

Monday

BP: 5,5,5 x 215
Chins: 7, 6, 5, 4

[Tom Lang]

Wednesday

Paused box squat: 3 x 5 x 235 all good.




Leg Press (yes, leg press. Why not?): 90x8, 180 x 8, 230 x 8, 270 x 8 feeling those quads, yo
T-bar row: 45 x 8, 70 x 8, 80 x 8, 90 x 8

Could've gone heavier on both those.