Advanced Novice 4-day program: an experiment

[Tom Lang]

tUES 12/18

Squat 3x5 205 two sets with TUBOW, video of my last set without TUBOW shows that same damn knee problem (shooting forward). Also, began wrapping my creaky knees per Rip's video.
DL 1x2 285 Sucks! 280 X 5 felt pretty good last week. Stupid dodecagon plates hop all over--I basically did rep #1, reset for #2, then couldn't budge it for #3.

That's it!

[Tom Lang]

Catching up a bit:

Thurs 12/19
Press 5/4/2 X 120 4 -5 min rest betw. sets
Dips 10/10/5 BW 2 min rest
Pull ups 3x3, + 1x6 chins; 2 min rest

Fr 12/20
Sq 3x5x220 felt good; TUBOW
PC 3x? 45, 65, 85 finally learning this lift. Rack pos. feels fine.

[Tom Lang]

Now briefly going back to 3-day adv. novice, due to holiday schedules.

M 12.24
Sq 32x5x225
BP 5/4/2 X 200 PR!
Chin 5/5/4/2 BW

W 12/26
Sq 205x5 rest
Pr 4/3/2 x 120 stalling bad added 1x5x95 back-off
DL 1x5x285 got em all, last rep felt "loose." Approaching PR territory (295 was previous)

[Tom Lang]

Friday 12.27
Squat 4/5/5 230 Tubow; looked better. I filmed my first and last sets, and only did 4 reps on set #1! Felt good; will move up anyway next time.
Bench 5/4/2 X 200 exactly same as last time. Dang.
PC 5x3x95 felt okay--form check posted.
Followed up with 1 set of chins to F 1x6
Dips 12/7f/4f

A good weekend of rest should get me past the Press stall.

Regarding the PC's: see here. Encouraging. Will work on that lateral split.

[Tom Lang]

Monday 12/31
Sq 3x5x235 did last set without TUBOW--and I had the exact same issues I always do: too vertical, knees shooting forward.... Depth was good, at least.
Press 3x3 total fail; going backwards. Deload to 105 next time.
DL 1x5x285 last rep seemed a little loose

~Then the holiday plus a short tip occured~

Resuming 4-day splt starting with:

Thursday 1/3

bp 5/3/3 X 200 Fail! deload to 185 next time
Chins 5/5/3/2 bw
Dips 10/8/4 bw
forgot to weigh myself, dammit. 192.4, last time I did.

[Tom Lang]

Friday 1/4

Squat 3x5x185 working on my fucking form. I can't get my knees to stay put. As soon as I remove the TUBOW, it all goes to crap.
DL 1x5x265 Was supposed to do 290, but the bar would not budge. Crap.

Monday 1/7

Press 5/5/7 X 105 deload, AMRAP for last set.
Pull ups 3/3/4 PR plus 1x4 chins
Dip 10/10/5

BW: 189.8

[Tom Lang]

I need to eat more.

[Tom Lang]

Tues 1/8
Sq 3x5x185 TUBOW. A little better. But not great. Comments from the from check here are helpful.
PC 5x3x95 Better, no split, but Donkey Kick. See previous form check (link above).
Seated cable rows 10X105, 10x120, 7x120

Thursday 1/10
BP 5/5/6 X 185 deload after 3x stall at 200
Chin 5/5/5/2 Better than last time came really close to getting #3 on last set
Dips 10/10/4

BW: 190.6

Need to eat more, and more protein. Today, I've had three eggs and some oatmeal, whey shake with milk, and a can of tuna with salad. About 70g of protein. That's about 1/3 of the way there (assuming 1g+/lb body weight).

This also most likely explains my stalls at such puny weights.

[Tom Lang]

fRIDAY 1/11

Squat 3x5x185 two sets without TUBOW; seemed better. Really felt my hams. No place to set camera--trying out the Y's tiny weight room. Too small.
DL: 1x5x272.5 Used 1.25lb collars. The others in the room (the un- and self-employed, retired, or housewives) weren't sure what to make of me. Not that this was a massive amount of weight.

[Tom Lang]

Monday 1/14
PR 5/5/6X110 felt good
Pull ups 3/3/3 + 1x4 chins
Dips 10/10/7 better than last Thurs

Tues
Squat 5/5/6 x 185 TUBOW. Set it up and basically ignored it. Starting to really "feel" the Master Cue. Feeling it in my hams. Couldn't film it today, though.
PC 2x3x95
2x3x105 Still feel pretty good. Will analyze the vid.
Tabata on the elliptcal: 12 min 195 cal 1.04 mi.

Comments on latest PC vid in technique form here.