Advanced Novice 4-day program: an experiment

[vanslix]

I think triples are my favorite rep range, too.

[Tom Lang]

Took last week off to go fishing on the Deschutes. Caught nothin'.

Monday 10/12

BP: 3 x 5 x 205
Press: 3 x 5 x 95

Will get back to VD-ID next week. Weird schedule this week--maybe not squatting until Wednesday.

[Tom Lang]

Tuesday 10/13

Squat singles: 1,1,1,1,1 X 290
Back-off: 5x260 All felt okay after missing a week.

Chins: 6,5,4

BW: 202.5 with shoes and iphone in pocket.

[Tom Lang]

Th 10/15

Press 5,5,6 x 105 felt pretty good. Really have to remember to keep my abs TIGHT.
Dips 10,10,12 super set with
Chins 5,5,2 Just totally out of gas on that last set. 5 - 6 min rest between sets, too.

[Tygerqb12]

Thanks for stopping by my log. I've followed several of your form checks in the past and found them very informative. I think we make similar errors when things go wrong.

I'll be following along!

[Tom Lang]

Friday 10/16

I last pulled 325 for 5 two weeks ago, so I re-set to 315 today.

DL: 1,1,1,1,F x 315



Form is okay. Wish I didn't miss the last. I threw another 20lbs on attempted a single and it didn't even budge.

[Austin Baraki]

Form is okay. Wish I didn't miss the last. I threw another 20lbs on attempted a single and it didn't even budge.

Looks pretty good to me overall.

You might be leaving your hips a hair too low for then next rep after lowering the bar down from lockout. I think if you had given that last rep an extra second of effort it might have broken the floor. As I'm sure you're know, when your hips start out a bit too low they'll shift up into the optimal position during that first second of effort when you think the bar is glued down, then it'll finally break the floor. Hence why we try to set our hips in the best position first, so that shifting doesn't have to happen and the bar breaks off the floor quicker.

[Tom Lang]

Yeah, I noticed that slight rise in my hips. I think my "squoze" could be a bit better, too. Thanks for the comments!

[Tom Lang]

Monday 10/19

Bench 3 x 5 x 207.5 smooth
Press 5,5,6 x 100 also smooth

[Tom Lang]

Tuesday 10/20

Squats 2x3x290 not bad; one or two borderline high, per Ron
2x5x260 back-off last reps were grindy, making me think I'm doing this right
Chins: 5,6,3,4 in between laps with the
Sled: 5 laps, 3 plates. Gaspy.