Advanced Novice 4-day program: an experiment

[Tom Lang]

Monday
BP 225 x 2, 245 x 1, 252.5 x F Barely missed it. Wanted only the heavy single today--long weekend of fly fishing coming up and shoulder is a bit sore.
DBBP: 55 x 8; 65 x 8,8,10
Chins: 7, 5,5,3
BW: 205 with shoes

[Tom Lang]

Tuesday
Paused box squats: 3 x 5 x 225 felt good, knee felt good
TM intervals: 6 x 60 on 60 off, full incline, 4.2 mph. Made the last lap last 90 sec.

[Tom Lang]

Thursday 6/1 back from long weekend trip

Press: 5's: 95, 100, 105 easing back in, shoulder still a bit sore, felt hard/not hard. Been off creatine for a week--wonder if that makes a difference.
Chins: 5, 6, 4
Some face pulls

[Tom Lang]

Friday

DL: 275 x 3; 305 x 1; 325 x 1; 345 x 1; 355 x F (broke the floor). Dang. The 275 x 5 b.o. at 2.5" deficit.

Treadmill: 6 x 60on/60off full incline 4.4 mph

[Tom Lang]

Monday 6/5

Bench: 3 x 8 x 190 all good, a bit sore today
Chins: 6, 5, 4, 2 or somehting like that

Tuesday

PBSQ: 3 X 5 X 225
TM: 7 x 60 x 60 4.4mph full incline

[Tom Lang]

Thursday
Press: 3 x 8 x 100 about 70% of 145. Next week will be 115 (~80%: 3 x 5), then 130 (~90%, 3 x 2). Deciding whether to find a new single on week #4, or deload.
Chins: 7, 6, 3, 2
Dips: 8, 10, 10 been off dips for a while.

[Tom Lang]

Missed Friday due to sore back, also went to the sheep dog trials on Vashon.

Monday:

BP: 3 x 5 x 210 EZ
Chins: 7, 6, 4 (s)5 (s)3 (s) = used stretch reflex (bounce) at the bottom. The others were dead-hang, yo.

[Tom Lang]

Tuesday

Squat: 185 x 3; 225 x 3; 255 x 3; 275 x 3; 295 x 2; 305 x 1; 245 x 5 back-off. Shot the 275s--looked pretty good; very slight knee movement.

Sled: 6 laps 2 plates, "run" back second lap. Nice.

[Tom Lang]

Thursday

Press: 3 x 5 x 115 not bad at all. Next week, 2's at 90% of 145. 130 or so.
DB Row: 45 x 8; 50 x 8, 10 Easy. Anticipating a little DOMS.
dIPS: 10, 10, 12

[Tom Lang]

Friday
PC: worked up to 2,3,3,3,2 X 60kg. Better, smoother, higher touch point on my thighs.
DL: 100 x 5; 120 x 5; 140 x 3
Buncha hang cleans with 40kg
Sled: 2 plates, 5 laps. Gassed me after all that pulling.