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Thread: Advanced Novice 4-day program: an experiment

  1. #1121
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    • starting strength seminar april 2024
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    • starting strength seminar august 2024
    Friday DL
    315 x 3,3
    60-30s

    Monday Bench
    217.5 x 3 x 5 all good. I'll start stalling out around the 2 wheels point.
    Chins: 8,6,4

  2. #1122
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    Tuesday
    Squat 265 x 3 x 5 felt good.

  3. #1123
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    COVID-19 Home work-outs:

    Monday: dips on the saw horses 3 x 10; rows with heavy 5-gal paint bucket 3 x 8

    Today, 4/2: Farmers carry with 10 gals of paint, up and down the yard about 5 times. Yard approx 100 ft long. Dips 4 x 10; rows 4 x 8. Felt good.

  4. #1124
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    Quote Originally Posted by Tom Lang View Post
    COVID-19 Home work-outs:

    Monday: dips on the saw horses 3 x 10; rows with heavy 5-gal paint bucket 3 x 8

    Today, 4/2: Farmers carry with 10 gals of paint, up and down the yard about 5 times. Yard approx 100 ft long. Dips 4 x 10; rows 4 x 8. Felt good.
    My job is actually delivering paint and working in the warehouse. I lift and carry those 5 gallon buckets all day and can attest that they start feeling pretty heavy after a while. Anyway, have you tried putting fat grips on the handles? The 2 1/2" grips would be a good hand and forearm exercise.

  5. #1125
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    I've not tried the fat grips. The handles on there feel pretty good. I do wear those rubber/cloth work gloves. Mainly because it's 45 degrees here, and damp.

    You've got a pretty interesting baseline for barbell training, given your job. For me, I think carrying those buckets all day would really affect my press.

  6. #1126
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    Nah, there's really no carry over. As with most things, lifting buckets doesn't do much of anything except makes me better at lifting buckets. And it burns some calories. In and of itself it doesn't help or hurt my training other than some days I'm a little generally tired but aren't we all?

  7. #1127
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    Quote Originally Posted by dalan View Post
    Nah, there's really no carry over. As with most things, lifting buckets doesn't do much of anything except makes me better at lifting buckets. And it burns some calories. In and of itself it doesn't help or hurt my training other than some days I'm a little generally tired but aren't we all?
    Makes sense. I bet if I had your job, I'd adapt within a few weeks, and my work outs would continue apace.

  8. #1128
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    Monday

    Farmers's with paint cans, 6 laps, with 10 push-ups between laps. I'm a Crossfitter!

  9. #1129
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    Quote Originally Posted by Tom Lang View Post
    Makes sense. I bet if I had your job, I'd adapt within a few weeks, and my work outs would continue apace.
    Absolutely.

  10. #1130
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    starting strength coach development program
    Thursday, back yard exercising

    Farmer's carry up and back six times or so, 3x10 push-ups, 3x8 paint bucket rows; 1x10 dips. 3 laps with no exercises in between. Thrilling.

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