Advanced Novice 4-day program: an experiment

[Tom Lang]

Tuesday, better than yesterday
Squat: 280 x 3 x 5 all good.

[Tom Lang]

Thhursday
Bench: 225 x 2 x 5 That's it. Couldn't make last week's attempt at this weight, so am OK with today's results. Will likely miss next week, too.

[Tom Lang]

Friday--still with the sore glute
DL: 255 x 5 x 3 felt pretty good--might just stick with this 3x5 for a while. Might bust me out of my low 300s failure point.
Leg press: 8's 270, 320; 360 x 10
T-bar 65 x 10 x 3

[Tom Lang]

Went to Grand Junction, CO, and worked out at the Crossroads Gym north location while I was there. This big globo type gym (though local and privately owned) had two decent squat racks and an actual deadlift platform. Cool.

Monday 3/4: Worked up to 135x3x3 on presses; 115 x 6 back-off; 10, 12, 12 on dips

Wednesday: squat 285 x 3 x 5 pretty good

I suspect the bars were the 42.5 kind, not true 45.

I didn't end up talking to anybody there. I like going to new gyms and being the older dude who squats to full depth with more than two wheels, and looks down.

[Tom Lang]

Tuesday. Work is slamming busy, so I'm on a Tue, Fri; Squat/press, DL/bench sched for a while.

Squat: 3's 185, 235, 265; 285x1; 305 x1; 245 x 5 back-off. Meh.
Press 5's: bar, 65, 85, 105; 125 x 1 too distracted and not eating enough.

[Tom Lang]

Last Friday

Bench 185 x 8 x 3
DL: 5 x 235; 255 x 3 (or 5?) still twinge in rt. glute

[Tom Lang]

Tuesday
Squat 5's 135 x 2, 185, 135, 255; 275 x 3 x 2 felt good
Press: lame 5's up to 115 x 5; 125 x2

Friday

Bench 190 x 8 x 3 good
DL 5's up to 235 x 5 x 3 still twinge-y in rt. glute, seemed a bit better today.

I'm working too hard at my job right now.....

[Tom Lang]

Missed Tuesday due to work travel.

Friday:

Bench: 195 x 6 x 4 good. More weight, same volume as last week.
Leg press: 270 x 8; 360 x 8 x 2 super-set with
Chins: 5,5,5,4 BW 196

Might possibly get back to normal 4-day schedule next week.

[Tom Lang]

Work schedule has me fucked. Managed a Friday workout, squat 5's up to 275 x 3, which felt good. Dips 10,10,12 chins 6,4,2 meh.

[Tom Lang]

This is the most boring, least-inspiring log on the site, I'm sure. But work sched has lightened up, though travel sched will screw me again.

Friday: paused box squats 5's up to 205 x 5 x 2. Easy enough, though they felt like shit.

DBBP 70 x 10, 90 x 10, 110 x 10 (total of both DBs); chins 6, 5 Got that weird "haven't worked out in a while" feeling, kind flu-ish, so I stopped. I should manage a "normal" week, 4-day split, next week.