Advanced Novice 4-day program: an experiment

[Tom Lang]

Friday 11.20 back in stall-ville

DL: 3,1,F X 330. I think last week's SLDLs and Tuesday's hard squats had an effect.
Deficit DL (2" platform): 2 x 5 x 225 First time ever on these. Not worried about volume since I will miss next week's DLs.
T-bar row: 4 x 8 x 70 first time for these, too.

DL programming will get interesting. I'll mess with alternating volume and intensity from week to week, or mix up deficits (heavier than today's) and rack pulls. But I'll keep after the weekly 1x5 or 2x3 as long as I can.

[Tom Lang]

Wednesday 11/25. Visiting the Y.
Squat: 3x3x295. All pretty good, good depth, some knee slide. PR for 3x3.
Fucked around with PCs since they have training plates. Got up to 105x3x3.
DL: 245x5.
Some face-pulls.

[Tom Lang]

And here is today's last set:

[Tom Lang]

Monday 11/30

BP: 3x5x210 smooth. No BP last week, so deloaded 5 pounds.
Press: 3x5x95
Chin: 4,4,4

BW: 202, no shoes.

[Tom Lang]

Tuesday 12/1

Squat: 1,H,1,1,1 X 300 PR! 2nd set a little high. Last set was the best looking, per observer. Here is first set:



Sled: 6 or so laps, 95lbs, walking. Felt good, didn't go for one step below mortality. Haven't done this in a while.

[Tom Lang]

Thursday 12/3 reset day after holiday week

Press 3 x 5 x 115
DBBP 3 x 8 x 70s
Chins 4,4,0 Had a sharp pain in left index knuckle right as I tried to do my last set. Gone now, though.

[Tom Lang]

Friday 12/4
DL singles: 315, 320, 325, 330, 335 Ground the 335. Back-off: 5x245 deficit (2.5" platform)
Sled: 5 or 6 brutal laps with 3 plates. Couldn't even do the usual full lap. Gasping. Yar.

[Tom Lang]

Monday 12/7 now 51 years old!

BP: 5,4,3 + 1 with help X 215 Did all three sets of 5 at this weight just a week before Thanksgiving. Had awful hip cramps on set #3 so had my spotter rack the bar. Tried to squeeze out a single with only about a minute's rest--he barely touched it, but he touched it.
Press: 5,5,6 x 100 pretty easy, accidentally did that 6th one. Alternating E3MOM
Chins: 6,6,4 Plus one more after the E3MOM.

[Tom Lang]

Tuesday 12/8

Squats: 2,1,H X 300. Meh day, but the double is a PR, good depth and everything. Depth was good on the second set (single), but my right knee moved out and I really ground it up. Last singele was high. Followed up with 4 x 275 back-off. Reps 2 and 3 were high; banged the pin on #4 and nearly got trapped but grinded (per Paul Horn, grinded) it out.

Mediocre day but not a total loss. All I had time for.l

[Tom Lang]

Thursday 12/10

Press: 3 x 5 x 117.5 went pretty well
DBBP: 50s x 10, 60s x 8, 70s x 10
chins: 4,7,4,1