Advanced Novice 4-day program: an experiment

[Tom Lang]

Thursday. FML

Press work-out was so bad that I won't even write it down here, it's so embarrassing. It's in my paper log, though.

[Tom Lang]

Friday DL
Fairly easily did 300 x 1 x 3, then 3 more with 20# chains. Good speed.
Monday: bench. FML. Could barely do 2, 1 x 225, then 5, 4 x 200. Meh.
Tuesday: Squat. 300 x 1 x 3 went really well. Bombed two attempts with chains. I bounce out of the hole and stick, then dump on the safeties.

Thursday 10/3: Press. Singles up to 145. Yay. Then 122.5 x 4, 110 x 6. 85% and 75% (-ish) respectively, per Baker's lifting without a plan.

Tomorrow, set new DL max.

[Tom Lang]

Friday DL day

Worked up to a new max (not a PR): 355. Attempted 267.5 2X, which would have been a PR, but failed.

Leg presses and T-bar rows.

[Tom Lang]

Monday. Turns out I tweaked my back a bit on Friday. Not bad, though.

Bench: 205 x 5,5,5,5,4 Better than last week.

[Tom Lang]

Tuesday
Squat singles up 305, then 275 x 5, 245 x 8

Out of town for the rest of the week.

Monday Bench singles up 240, then 210 x 6; 190 x 9 (failed on #10).

[Tom Lang]

Tuesday, back to squat program:

300 x 1 x 3; +20# chains x 1 x 3 All good. Had an observer watch me for knee dart--none!

Pretty happy with the week so far.

[Tom Lang]

Thursday--PR day! Fucking finally.

Press singles: 115, 135, 145, 152.5. 2.5lbs more than my 150# PR 3 FUCKING YEARS AGO. But, yay!
Then: 125 x 5; 115 x 8 back-off sets. Roughly 82% and 72%, respectively (of 152,5).

Lat pull-downs and tricep press downs.

[Tom Lang]

Friday New DL program. 355 as max.
277.5 x 5; 270 x 5; 260 x 5. Not hard, but kinda hard, the volume.

Monday Bench
225 x 3,3,3,3,2.9 Spotter moved the bar too far out on last set, might have cost me that last bit of energy needed. I'll move up next week.

[Tom Lang]

Tuesday-set new squat max day.

325 x 1 PR! then 330 x F, 1 PR!

Only 10# more than my last PR single a couple years ago, but I'll take it.

Thursday

Press 115 x 5 x 5 felt okay
Chins 3, 2 sore elbows, I think from squats, so cable pull-downs. Gotta figure this elbow thing out.

[Ken_L]

Nice work on setting those PR's! It is a good feeling especially when more then one is set.