Advanced Novice 4-day program: an experiment Advanced Novice 4-day program: an experiment - Page 105

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Thread: Advanced Novice 4-day program: an experiment

  1. #1041
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    • phoenix arizona seminar date
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    Thursday
    I will miss tomorrow's usual DL workout, so I combined some things today.

    Power Clean and Press (strict): 55kg x 2 x 5; 45 x 5 (1-PC, 5-P).
    Squat, slow, TUBOW, 5'S: bar, 135, 185, 225

  2. #1042
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    Monday
    Bench: 210 x 3 x 5; some chins

    Tuesday
    Squat: 275 x 3 x 5
    Treadmill: 5 x full incline x 6mph x 30 sec, 60 sec rest in between

    Thursday
    Press 3's: 95, 105, 115, 125, 130; 135 x 1; 110 x 5 x 1
    Dips: 10, 12, 12
    Chins: 5,5,3,2

  3. #1043
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    Friday
    DL: 315 x 3, 2 Not bad considering my inconsistency and shitty DLs any way
    Sled: 2 plates x 5 laps I notice I catch my breath more quickly between laps now.

  4. #1044
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    Monday
    Bench: 215 x 3 x 5 a little grindy, but not bad. Too bad I'll miss next week (travel).

  5. #1045
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    Tuesday
    Squat: 280 x 3 x 5 not bad. Left hip is a little sore now, for some reason.
    Treadmill: 6 x 6mph x full incline; 30 sec on, 60 sec rest. Gaspy.

  6. #1046
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    Did some power clean and press stuff last Thursday; unremarkable. Was out all the rest of the week and the first part of this week.

    Thursday
    Press 3's: 96, 105, 115, 125; 135 x 2, 3 Better than the last time I did these. Testing threes seems to be a good way for now when I'm so inconsistent.
    chins: 6, 4,3,2
    Dips: 10, 12, 12

  7. #1047
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    Friday
    PC: 58kg x 3 x 5 getting better
    DL: up to 285 x 3
    Sled: 6 laps, 2 plates

  8. #1048
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    Monday
    Bench: 225 x 2,2,2; 195 x 5 x 3
    Chins

    Missed Tuesday

    Wednesday 8/7

    Squat 2's: 225, 255, 275; 295 x 1; 315 x Fail, but it was good to try; 255 x 5
    Face pulls

  9. #1049
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    Thursday: Hiking near Mt. Rainier. Sore from Wednesday.
    Friday: Press 125 x 3,3,3; 105 x 6 back-off. Plus all the warm-up shit.

  10. #1050
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    Monday
    Bench 220 x 3 x 5 all good
    chins 7, 5, 4

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