Advanced Novice 4-day program: an experiment Advanced Novice 4-day program: an experiment - Page 3

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Thread: Advanced Novice 4-day program: an experiment

  1. #21
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    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    Monday 9/17 and Tuesday 9/18

    Back after a long layoff. The house demo project, and a glut of business at work kept me way to busy.

    I did a week or so of the original SS program, but the 4-day split works better for me.

    Monday:

    Press 3x5x100 felt easy
    Dips 7/7/8 BW
    AB machine
    Tabata

    Tuesday
    Squat 3x5/5/6 175 working like crazy on form. Posted form check.
    DL 1x5x235 went up easy
    Chins: 5/5/4 surprsingly, this is about where I left off!

    Good to get back on the LP.

  2. #22
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    9/19

    Did some ab machine and Tabata.

    Also started teaching myself the PC--I can actually rack the bar now, so now it's time to really do them.

    9/20

    BP 3x5/5/6 155 easy
    chins 5/5/4/2 A little sore from Tuesday's chins, but I'm surprised I haven't lost anything on them
    Dips 8/8/8

    Squat and PCs tomorrow; maybe some kurlz, brah.

  3. #23
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    Friday 9/21

    squat 3x5x185 form might actually be improving--feel it more in my hams
    PCs 3x3 85 can rack okay (don't hurt myself), sloppy and tentative. Need practice, but this is the first day
    Tabata

  4. #24
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    I saw someone mention 531, thought you might be interested in Greyskull LP.

    Monday
    Bench/ or Press (A/B) 2x 5, 1 x 5+
    Curl 2x 10-15 (bench days)
    Squat 2x 5, 1x 5+
    Neck Harness

    Wednesday
    Bench/ or Press 2x5, 1x 5+
    Weighted Chins 2 x 6-8 (press days, and only if you can do at least 6-8 BW chins)
    Deadlift 1x 5+ (with or without power cleans as warmups)
    Neck Harness

    Friday
    Bench/ or Press (A/B) 2x 5, 1 x 5+
    Curl 2x 10-15 (bench days)
    Squat 2x 5, 1x 5+
    Neck Harness

    Bodyweight Chins are done every day.
    5 lb jumps on Squat and Deadlift
    2.5lb jumps on pressing movements and curls (when rep ranges are satisfied)
    When reps on last set fall below 5, take 10% off of bar and begin process over (on that lift only)

    I put my brother-in-law on a modified version of it (no harness, pulldowns instead of chins for now, and tricep work because he wanted to) rather than SS because he does a ton of biking (long distance, races, etc) as well as ultimate frisbee and other sports. Might be worth checking into if your elbow is still bothering you from squats.

    I actually do the set scheme for my presses, I love it.
    Last edited by Mr_Rogers; 09-21-2012 at 12:25 PM.

  5. #25
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    Seems interesting, and do-able. Since my 2-month layoff, my elbow has stopped bothering me. I can get under the bar easier, too.

    Greyskull, 5/3/1; all seem good. I want to avoid program hopping for now, and stick with my 4-day. I also find the 4-day allows Wednesday to be flex day--conditioning, other excercises, or nothing. Plus shorter days in the gym on program days.

    Thanks for sharing this,though!

  6. #26
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    Got behind on this log, so here we go:

    9/24
    Press 3x2/5/5 105 interesting result, not enough rest after warm-ups? Plus weekend was spent moving siding and plywood around
    Chin 5/5/2
    Dips 8/8/10 not bad
    tabata 201 cal 1.01 mi

    9/25
    Squat 3x5x185 same weight to work on form; I was high on all reps of last set
    DL 1x5x245 easy. Started back with alternate grip
    Ab machine 10X100-120-130; 6x140

  7. #27
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    Wednesday was an off day.

    Thurs 9/27:

    BP 3x5x165 easy
    chins 6/5/3/2
    Dips 9/9/6

  8. #28
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    Catching up on the log:

    10/1:

    Press 3x5/5/6 105
    chin 5/5/5/3
    dip 9/9/10

    10/2
    squat 4x5x185 still working on form, getting a little better
    DL 1x5x255 last rep a grind

    Then I went fishing for a few days....

    Wed 10/10

    squat 3x5/5/7 185 meh.... knees keep moving forward and all my usual crap.
    DL 1x5x255 easy
    press 2x5x105; 1x7x85 not enough time to rest between sets, felt good, though.

  9. #29
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    10/12 Friday--not my usual 4-day split, but got a work-out in:

    Squats 4x5x185 Again, meh. Need shoes, TUBOW, coach....
    DB bench 3x5/5/10 130 neutral grip with DBs feels really good
    Chin 7/4/4/2 last three sets to F
    Dips 12/4/3 last two sets to F

    Monday 10/15
    Press 3x5/5/6 110 Used wrist waps on work set, very helpful
    Chin 5/5/5/3 Last set to F Maybe time to add weight every other WO?
    Dip 10/10/11 Last set to F working towards 3x12+ Then maybe buy a dip belt?

  10. #30
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    starting strength coach development program
    Monday 12/17

    Well, I'm back. Both of you who pay attention to this log might be interested.

    I had a long lay-off this summer due to a tortuous homeowner project, then went back to the original prgram (MWF) to bet back up to speed and work on some form issues.

    Of course, the form issues are on-going. Mainly, working on thoracic extension (all lifts, especially DL), and squat. TUBOW has been a big help, especially now that I'm using it properly.

    I spend a few sessions doing dumbbell BPs, getting up to 170lbs (85# db) for all reps.

    Now that my 48 yr old legs are squatting over 200lbs again, and I'm pulling over 280, I'm switching to the 4-day split. To whit:

    M/TH, alternating: BP, Press; chins/pull-ups, dips
    T/FR, alternating: Squat, DL/PCs just learning PCs and suck at them. So I may throw in some rows of various kinds or something.

    I'll eventually add some condtioning, as before--hard Tabata intervals on the elliptical. Wish we had access to the "trainer use only" sled. And room to push it.

    Today's workout:

    BP 3x5x195 PR! Felt pretty good. Will try 200 next week.
    Chins: 5/5/3/2/2 2 min rest
    Dips: 10/8/4 2 min rest
    Body Weight: 192.6 in Chucks, t-shirt, light sweats, socks, underwear. Not too fatty, either.
    Last edited by Tom Lang; 12-17-2012 at 06:10 PM.

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