Advanced Novice 4-day program: an experiment

[Tom Lang]

Thursday. Yoga totally fatigues my shoulders, so presses totally sucked today.
Press: 110 x 5, 4, 2 FML
Close-grip pull downs because it was set up that way 4 sets of 8's, 150 x 8 for the last set.

[Tom Lang]

Friday
DL: 295 x 5 easy; did 2 x 315, also easy. And two weeks ago, I couldn't get 305 of the ground.
Squats: tempo, TUBOW, 5's: 135x 2; 185. Then 225 x 5 regular.

Monday: missed it due to deck project

Tues: squat 265 x 3 x 5 back to sets across.
Treadmill: 4 sets of 30sec, 6mph, full incline; about 55 sec rest in between.

[Tom Lang]

Thursday
Bench: 205 x 3 x 5 all good.
Chins: 6,6,4,2

[Tom Lang]

Friday
DL: 305 x 5
Squat, slow, TUBOW 5's: 95, 135, 185 then I ran out of time.

[Tom Lang]

Monday

Press: 110 x 5 x 3 OK.
Chins: 6,5,4,3
Dips: 10, 12, 12

[Tom Lang]

Tuesday
Squat: 270 x 3 x 5 all good
Treadmill: 4 x 30sec x 6mph x full incline. These felt worse than last week.

[Tom Lang]

Thursday. No spotters.
Bench: 197.5 x 5 x 5
Chins: 7, 5,4,3

[Tom Lang]

Friday
PC: 55kg x 3 x 5 pretty good
DL: 225 x 3; 275 x 3; 325 x fail, just for fun.
Sled: 6 laps X 2 plates

[Tom Lang]

Spent last week in OR, did one silly x-fit wod at a gym with the encouraging name of "Oregon Strength." Meh.
Monday 7/8

Bench: 205 x 3 x 5. Mike thought maybe I ended up doing 6 sets. All went really well.
Chins: 5,5,5,3
BW: 204.5 with shoes

[Tom Lang]

Tuesday

Squat: 275 x 2 x 5 haven't squatted in two weeks
Sled: 4 laps x 1.5 plates, including the "hill".