Advanced Novice 4-day program: an experiment

[Tom Lang]

Tuesday 1/5

Squats: 3x5x275 all good
Sled: 3 icky laps with 2 plates. I was blowing so hard after my squat sets I figured it was time to get some condtioning in. Not to mention, get rid of some holiday fluff. Got a touch of the sled-pull flu; had to lie on the couch for a bit when I got home.

Face-pulls: some sets of 8 - 10 at 60lbs. Working more for volume and hypertrophy--how the "feel"--than real programming. For now.

[Tom Lang]

Thursday 1/7

Press: 3 x 5 x 115
Dips: 3 x 10 x BW
Chins: 6,4,3 Bleh. Weird how the rep ranges change, depending on the day.
BW: 202 no shoes, phone in pocket.

[Tom Lang]

Friday 1/8

DL: 3x315; 3x325 Not bad at all, considering that it's been a while since a "real" deadlift day.
Face-pulls: 55 x 10s 3 or so; plus warm-ups at 40 and 50
Sled: 6 laps, two plates; much better than Tuesday. Probably not as gassed as I was after squats.

[Tom Lang]

Monday 1/11

Bench: 3 x 5 x 215 very last rep a grinder; ties PR for 3x5
Press (light) 3x5x95
chins: 5,5,3,4

[Tom Lang]

Tuesday 1/16

Squat: 3x3x280 Very grindy last set. RPE of 9 on last rep.



Sled: 1 lap with 2 plates; 3 laps with 2 plates +30 lbs. Wet parking lot.
Some face-pulls.

[Tom Lang]

Thursday 1/14

Press: 5,5,3 x 117.5
DBBP 10's, with 50, 60, 70
Chins: 4,6,5

[Tom Lang]

Friday 1/15

DL: 3, 1 X 325. The single was a grinder. Yet on December 18, all 5 went right up. Last week was even better. Hm.
Sled: 5 (maybe 6, lost count) laps, two plates. Gasping.
Face-pulls.

[Tom Lang]

Monday 1/18
Bench: 5,4,4 X 217.5 Tight and in good groove; just tired.
Press: 5,5,6 x 95
chins: 4,6,4

[Tom Lang]

Tuesday 1/19 Started 5/3/1 programming on squats. Based on 1rm of 335 (calculated). Used a simple free app for calcs, and rounded up or down. 221 became 225, for ex.
Squat 5's: 195, 225; 255x7
Sled: 1 lap with 2 plates, 3 gaspers with another 30lbs
Face-pulls

[Tom Lang]

Last Friday, 1/22

Press: 5,4,4 x 117.5
DL: 2, F X 325 Well, that sucked.
Chins: 5,5

Been outa creatine for the last few days. Wonder if that matters.

Tuesday 1/26 Re-started creatine and started BCAAs for the first time, in PWO shake. Interested to see how these work out.

Squat 3's: 215, 245; 275 x 5 @8; 245 x5 B.O.
Bench: 4,4,3 X 217.5