Advanced Novice 4-day program: an experiment

[Tom Lang]

Friday
DL: 335 x 4, 1 So much better than last week. Too early to tell if the def. DLs on Tuesday are truly helping. Or the 2-3g of creatine post-workout.
Chins: 7,6,5

[Tom Lang]

Monday was a snow day--no presses

Tuesday: Squat 3's: 275, 285, 295x3,2
Def DL 1.75" 305 x 3 x 3

Thursday

Bench: 222.5 x 3 x 5
pin press just at top of head: 135 x 3 x 3

[Tom Lang]

Friday. So confident, then so disappointed.

DL: 340 x F,F,F Third attempt moved the most, but felt a tweak in my right glute, so I stopped. Definitely a minor pull. Why does 5lbs make such a difference?
T-bar and face-pull shit.

[Tom Lang]

Monday--another snow day.
Tuesday
Squats: 185 x 5,6,6,6,6 taking it EZ on the glute
RDL: worked up to 135 x 8 x 3
Face-pulls

[Tom Lang]

Thursday
Bench 225 x 2,1,2,1,1 bleh. Back-off: 205 x 6
Chins: 6,6,4,2

[Tom Lang]

Friday:
Paused box squats 3's up to 245 x 3 x 3 Hip felt fine
Face-pulls

Monday--First time pressing since 1/28. It sucked.

Press: 115 x 3 x 5 fellt way too heavy for 115. fuck.
Dips: 10, 12, 12

[Tom Lang]

Tuesday
Squat: 275 x 3 x 5 all good. Video of first set looked good. An observer concurred during my third set or so. Feeling good about these. Very last rep was a little grindy.
Chins: 7, 6, 6, Best for three sets in a while. I may add weight and go 3x5 next time.

[Tom Lang]

Thursday--no spotters.
Bench: 195 x 5 x 5 fairly easy, but safe. 195 is 87% of 225.
Pin Press, ~2" above head: 135 x 3 x 3 really working on that lock-out/shrug. Will either add weight, or go a little lower next time.

[Tom Lang]

Friday--still sore in the glute; light day
DL: 235 x 5 x 3
Paused box squat: 235 x 5 x 3

[Tom Lang]

MOnday=weak-assed presses
115 x 3, 125 x 2; 130 x 1, couldn't lock out 2nd single; 95 x 8

That's it.