Advanced Novice 4-day program: an experiment

[Tom Lang]

Back at it. Decided to try a few 5/3/1 cycles, following the same 4-day split.

Mon 7/8

BP: 5x155, 5x175, 7X195 Assumed 1RM was 225, but these percentages are higher than prescribed.
Chins: 6,6,4,2 X BW
Face Pull: 3x12 x 30
Plus some very light DB curls and tri press-downs for blood into my elbows.

[Tom Lang]

Tues 7/9

Squat: 5x195, 5x225, 7x255 Last few reps a little wobbly
PC by 5's: 95 - 120 X 3 (6x3) Getting a little better.

[Tom Lang]

Thursday 7/11

Press: 85 X5, 100x5, 112.5X5 Press seems to be my weakest. I made the reps, but should have done a lot more than five at only 112.5.
Chins: 6,6,6,3 X BW A PR or a tie, I think
Dips: 10,10,11 X BW Close to PR

Nothing like having the assistance work improve more than the main lift. DL tomorrow. Prob some light squats, first.

[Tom Lang]

Friday 7/12

Light squats 2x5x205 checked my form--still good.

DL: 300X3; 315X2 PR! 325x1 PR! 335xFail; 315X1

[Tom Lang]

Monday 7/14

BP 165x3; 187.5x3; 210x3, failed on #4 (very slight help from spotter)
Press 5,5,9X95
Chins 7,5,5,3

Tuesday 7/16

Squat 205X3; 235x3; 265x5 Videoed my last set--form is crappy, total knee slide again.
PC 3x5x105 Felt smoother, couldn't film anything today.

I'm not so sure about 5,3,1 yet... Seems like there's not enough volume, especially doing the excercise 1x per week.

Thursday is week #2 of the press. Friday I'll do some light squats, then DL. I need to burn in my squat form.

[Tom Lang]

Thursday 7/18

Press 3x95, 3x105, 6x115 Meh.
BP 5,5,6 X 195
Chins 5,2 (30 second rest since I pussed out at 5); 5,3 with 3 min rest
Prone grip pull-downs (chin-up grip) 95,105,120 X 10 reps Should do more of these. Forces the chest up.

No lifting tomorrrow; off on a short vacay.

[Tom Lang]

MOnday 7/22

Bench 5x175, 3x200, 1x220 PR! Got 3/4's of a second rep--spotter had to barely nudge it at one point. Doesn't count.
Press 5,5,7 X 100
Chin 7,7,5,3 PR followed with some light pull-downs. Will do proper pull-ups on Thursday.

BW about 192

[Tom Lang]

Tuesday International Squat Day 7/23

Squat: 5x220; 3x250; 3x275 PR! Form seems back where it should be.
DL 1x5x300 My pulling schedule is all screwed up--missed last Friday, and I'll miss this one, too.

Good week in the gym so far.

[Tom Lang]

Tuesday International Squat Day 7/23

Squat: 5x220; 3x250; 3x275 PR! Form seems back where it should be.
DL 1x5x300 My pulling schedule is all screwed up--missed last Friday, and I'll miss this one, too.

Good week in the gym so far.

[Tom Lang]

Thursday 7/25

Press 125 X 3 my "1" of 5-3-1
Dips 3x10xBW
Pull-ups 4x3 + 10x120 pull-downs