Advanced Novice 4-day program: an experiment
My detailed reasons for a 4-day program can be found here, but basically:
-I need to separate benching/presses from squats on the same day, because squatting hurts my elbow (yes, working on mob, etc.)
-I miss conditioning, and want to add some back in
-4 days per will give me plenty of recovery time. Good thing, since at 47, I'm approaching "elderly."
The link above also has my current SS (DTP, 3 days per week) stats.
M: bench 3x5, dips 3xF, condtioning (Tabata)
T: Squat 3x5, DL 1/5, chins 3xF
W: rest, or skill/mob/stretch
TH: Press 3x5, dips, cond
F: Squat 3x5, rows (BB, DB, Seated, depending on what I feel like); cleans when I've learned them; curls (which I believe help my elbow)
I might switch to squatting before presses, if chins are a problem elbow-wise on squat day.
The lack of flexibility which causes my elbow pain is the reason I haven't learned to clean yet. Just can't quite reach that rack position yet.
This should be fun and do-able, and easy to adjust as I advance. For example, I can add light presses on heavy BP day (and vise versa), or do volume/intensity days.
First day of this is today--results in a new post.
I look forward to any comments, and thanks for looking.
Last edited by pcknshvl; 07-02-2012 at 05:11 PM.
Day 1 of the experiment
BP--175 3x5 felt fine. Reset since it's been a while since I benched
Chins--BWx6/3/3 forgot I was supposed to do these tomorrow...
Tabata on the elliptical: 12 min total
6 min steady pace
4 min for tabata (8 rounds)
2 min cool down
FWIW: 195 "calories" burned, 1.25 miles. These numbers probably don't mean much in the real world, but they are possibly a point of reference, i.e., as my condtioning improves, these numbers will go up.
I was in and out of the gym in less than an hour--kind of nice!
Minor DOMS in the upper body from yesterday...
curlz 1x10x45, 1x8x55, 1x8x60
Everything felt pretty good, though left elbow was sore.
Wed the Fourth--rest/mob/skill day
Crunch machine 3x10x130 full ROM (as much as the machine allows)
Face Pulls 3x10x40
Tabata Cal: 200, Dist: 1.07 mi
A note on elliptical Tabata: I set my weight (190lbs), manual work-out, 12 minutes. I do six min steady pace at level 12, then the intervals at level 16, striding very slowly during the rest periods.
I find six minutes gets me fully warmed up. Future sessions, I'll increase the level for the intervals.
Press: 3x5/4/3 120 First attempt at 120 in a while, since deloading for a minor injury. This is a PR, though I didn't complete all the sets
Dips: 3x10 at BW PR not that PRs with accessory exercises are all that impressive. Should I start adding reps, or another set, or weight at this point? Don't have a weight belt.
I notice some slight pain (tendonitis, I'm guessing) at the insertion point of my vastus lateralis (rt side) or IT band. Ibuprofen, ice, and we'll see how squats feel tomorrow.
I say go for 122.5 on your next press workout. Also did you ever consider the 5/3/1 program? It's a split routine so you won't have to squat and bench on the same day and you can work in a lot of different assistance work.
Hadn't considered 531, in fact, I barely know anything about it. I should do my homework...
Originally Posted by Matthew Jones
Squat 3x5x245 felt good
BB rows 3x5/5/8 x 155 3x8 across next time
Tabata 195 cal 1.69 mi.
BP 3x5x180 all went up easy. 190 is my PR
Chins 3x5/5/3/1 improving
Dips 3x10/10/11 also improving I'll increase reps for now to see if it keeps going, then consider adding weight
So far, this program seems to be working. Recovery is much improved. We'll see for sure as squats and DLs approach PR territory.
squat 3x5x250 felt heavier than last week, but good. Still had some gas in the tank. Given my long recovery periods, I wonder if repping the last set to failure (sim. to 5/3/1) would do any good....
DL 1x5x285 heavy, but good
Tabata: 197cal, 1.05 mi. I think the different machines have different ideas of "mileage." I try to stick to the same one for the sake of consistancy. Not that it matters, since this kind of training is about total effort anyway.