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Thread: Advanced Novice 4-day program: an experiment

  1. #41
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    • starting strength seminar april 2024
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    Thurs 11/17

    Bench 5/5/7 x 190 all felt good, nothing forced.
    Chins 5/5/4 2 min rest; 3/3 3 min rest
    Dips 10/10/3 Dips are harder on bench day. We'll see if I do even better on Monday.

    Progress is slow, but it's progress. 200 is PR for bench, so i'm in the territory.

  2. #42
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    Friday 11/18
    Squat 3x5x195 Did one set with Tubow, one without. Filmed a 2x warm-up with TUBOW. Filmed my last set, and my fucking knees are fucking sliding forward, FUCK!
    DL 1x5x275 felt pretty good; filmed it. Upper back still doing it's thing.
    Tabata 195 cal 1.05 miles
    BW 190.4

  3. #43
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    Keep that posterior chain tight to stop the sliding.

  4. #44
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    Quote Originally Posted by PaulD978 View Post
    Keep that posterior chain tight to stop the sliding.
    Thanks, Paul. Working on it, working on it....

  5. #45
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    Mon 1/21

    Press 5x3 (triples) 115 felt heavy today, 3x5 next time
    Pull-ups 3/3/4, + 1x6 chins
    Dips 10/10/9
    Both pull ups and dips are much improved

    BW: 190.2

  6. #46
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    Tues 1/22

    Squat 3x5x195 much better. Video: http://youtu.be/YaCAn6FNbk8. Plus see my technique thread.

    PC 5x3x110 not bad
    Tabata 200 cal 1.07 miles
    BW 190 even

  7. #47
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    Thursday 1/24 First day at the United Gym in Seattle. A REAL gym. The problem is that the cardio equipment is terrible. He has a couple of ellipticals, but the stance is so wide it's not natural.

    Bench: 3x5x195 all went up easy. 197.5 next time, on the road to 200.
    Chins: 5/5/5/4 PR
    Dips 10/10/5

    Better dips for being a BP day. Left shoulder is a little sore right at the AC.
    Last edited by Tom Lang; 01-29-2013 at 03:54 PM. Reason: Date!

  8. #48
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    Friday 1/25

    Squats 3x5x200 pretty good. See the current techique thread for links to videos, including a Kinovea vid. Kinovea is awesome. Form is improving.
    DL 1x5x280 Went well. Should've videoed. They have a bar jack here!
    Sprints: ran 6x200 feet. Rested during the walk back. Slight hill.
    Sore in interesting places--calves, IT band, hams.
    Last edited by Tom Lang; 01-29-2013 at 03:54 PM. Reason: Date!

  9. #49
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    Monday 1/28
    Press 3x5x115 All went up. See technique thread here. Not bad; need to work on the shrug. Probably means a de-load.
    Pull Ups 3/3/5 PR + 1x3 chins I may skip pull ups from now on and just stick with chins. Unless I can find a reason not to.
    Dips: 10/10/5 Thought I'd equal or beat 1/21's dips, but no.
    BW: 191

    Tuesday 1/29
    Squats 3x5x205 felt easy, but they were a little high. Chest is dropped! See new techique thread here.
    PC: 5x3x115 Seem okay, but techique thread here.

  10. #50
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    starting strength coach development program
    Thursday 1/31

    BP 4/5/3 X 197.5 Didn't have a spotter for the first set and opted for caution
    Chins 5/5/5/3
    Dips 10/10/6

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