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Thread: Advanced Novice 4-day program: an experiment

  1. #11
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    • phoenix arizona seminar date
    • texas seminar date
    Wed--made that a complete rest day.
    Today (Thursday):
    Press 3x5x120 PR, had some gas in the tank left, too, so I thought. Attempted rep #6 on the last set, but failed. I have no micro loading plates... we'll see how 125 goes next week. The dips are helping, I think. Speaking of:

    Dips 3x10/10/9

    Ab machine did a bunch of sets and reps, finishing with 3x4/6/4 at 140.

  2. #12
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    Friday:

    Squat 3x5x255. Next tuesday will equal my PR attempt, on which I totally failed the second set on both my attempts at it.
    BBRs: 3x8x155
    Tabata: Upped the sprint level to 17. 207 cal, 1.3 mi. I was whimpering by the end.
    Last edited by Tom Lang; 07-15-2012 at 12:28 PM.

  3. #13
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    Monday
    BP 185x3x5/5/7. Could have gone for 8.
    Chins 3x5/3/1. Weak.
    Dips 3x10/10/2. Just totally failed on the third set. Probably because of the extra reps on the last set of BPs.
    Last edited by Tom Lang; 07-17-2012 at 04:12 PM.

  4. #14
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    Tuesday
    Squat 3x5x260 PR I might have been a little high on one or two reps, but am starting to feel the proper bounce out of the hole
    DL 1x5x290 PR Last rep felt pretty grind-y, but got 'er done.

    No conditioning today; will do tomorrow, plus mob work.

    Keeping pressing exercises separate from squat day, plus the extra recovery time, seems to be helping. I'll stick with LP as long as I can before changing things up.

  5. #15
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    Wednesday was total rest. Cleaned up my crawlspace instead.

    Thursday:

    Press 3x4/4/1 125lbs, plus 1x8x95 back-off A PR, better than my first attempts at 120
    Chins 6/4/3
    Dips 10/8/4
    Tabata 206 cal 1.1 mi

    My squat is crap. See this, where Rip himself lets me have it. Tomorrow, back to the beginning.....

  6. #16
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    Did a bunch of very deliberate squats at 135#. Working on "sit back, lean over, and shove [my] knees out." Vids show some improvement. I need to bring in a TUBOW.
    Also, BBR's 2x8 at 135. Did all those chins yesterday....

  7. #17
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    Monday:

    BP 3x5x190 equals my PR
    Chins 6/5/3 Getting stronger--maybe I'll do some on Wednesday, even though its a rest day.
    Dips 10/10/8

    BW is still around 192, with shoes and clothes on. Could use more protein. Don't want body fat.

    Later today is TUBOW squat training, plus an attempt at a new DL PR.

  8. #18
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    Tues:

    Squat 3x5x185 with TUBOW. Went okay. Posted vids to technique sub forum. Feedback is mixed.
    DL 1x5x295 PR Last rep was a grind


    Thurs:

    Press 3/2/2 x 125 Worse than last time; did 1x8/105 back-off
    Dips 10/10/12
    Tabata

    Friday:

    TUBOW again, same weights. Camera out of juice.

    Chins: 5/5/3/1

  9. #19
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    Monday
    Bench: 5x5x130 Dumbbells. Dunno why. Neutral grip is nice.
    Chins: 6/5/4
    Dips: 10/10/5 I think volume of BPs had an effect.

    More TUBOW tomorrow.

  10. #20
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    starting strength nutrition camp
    Tuesday. Sucked balls.

    Messed around with squat and TUBOW. Camera fucked up. The one set I did record looked like crap. My squat just sucks.
    DL: only 1x5x185. Back is very tired from household demo project.

    I think I'll take a week off the major lifts. My quads, specifically the insertion points, are unusually sore due to my quad-emphasizing crappy high-bar style low-bar squat. Shoulders are sore. Back is tired. Think I'll do more Tabata, mob work, assistance stuff for a while, then go back to the SS as written. Teach myself the PC, too.

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