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Thread: Advanced Novice 4-day program: an experiment

  1. #591
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    • starting strength seminar april 2024
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    Tuesday 3/1

    Much better day today. Squatted a bit with TUBOW, then without. A couple of sets in my Converse, just to see. Do-Wins are so much better. Workout went like this: 185X5X2; 3x225, 3x245, 5x265. Here's the set of fahve:



    Much improved, knee-slide wise. Felt good.

    Then fucked around with power cleans, which was fun. Ended up with 5 x 3 x 105.

  2. #592
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    Friday 3/4

    Press 3's: 3,3,3,2 x 127.5 3x3 was the goal.
    DL: 1 x 5 x 320 all went up quick.

  3. #593
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    Tuesday 3/8

    No squats today--sharp pain distal to the knee cap, right under the surface, felt like something wanted to tear. Felt this right a parallel with no weight. So no squatting today. walking, etc. feels normal.

    Bench: 5,5,4 x 222.5 PR for this weight/reps. Last set got sloppy.
    Chins: 6,4,3, this with about 5 min betweeen sets.
    BW: 205, no shoes.

  4. #594
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    Thursday 3/9

    Press 3x3 x 130. Nice. Hit my goal. Thought I had to leave, so didn't attempt a 4th set or chins. I drank my PWO shake, then realized I was an hour ahead of myself. Dang. Chins tomorrow after DL.

  5. #595
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    Friday 3/11

    DL 325 x 5 that was goal, quick and smooth
    Sled: 1 lap with 2 plates; 3 with 2 plates + 25. Ick.

    I had photodynamic therapy on my skin, so I was banished to the indoors for 48 hours, then I looked like a fall-out zombie. But back today:

    Friday 3/18

    Press 3's: 3,3,3 x 130 nice. No lost steps here.

    DL: 1,F x 330, F x 315, 5 x 275. Shit. Well, some work is better than no work.

    chins, weak-ass chins: 3,3,3
    BW: 206 with shoes.

  6. #596
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    If you don't mind me asking, what's the light therapy for? And what type of wavelength is it that makes you look like you're out of The Walking Dead?

  7. #597
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    Quote Originally Posted by vanslix View Post
    If you don't mind me asking, what's the light therapy for? And what type of wavelength is it that makes you look like you're out of The Walking Dead?
    It's for treatment of sun damage, mainly to kill off acticnic keratoses and superficial cancers (mainly basal cell carcinomas). It starts with a treatment of levulonic (sp?) acid, which binds more readily to bad cells. Then the light source--near UV, 700-ish nm, I think--activates the acid in a particular way which kills the cells. This results in something very much like a bad sunburn, which almost immediately starts to peel. Some weeping and crusting, too. Since the levulon is active for 48 hours, I had to stay indoors, shades drawn, and out of any direct source of light for that period.

    Today, after one week, I look like I have a mild tan or sunburn. I don't tan, so probably the latter. And the reason for all the damage.

  8. #598
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    Monday 3/21

    Bench: 3 x 5 x 220 Happy with these, having missed a week
    Chins: 2reps x EMOM x 10 20 reps total
    BW: 205 no shoes or phone in pocket

  9. #599
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    Tuesday 3/22

    Squats: 3 x 5 x 245 Not bad at all. Warmed up with TUBOW. Felt good.



    Sled: 5 laps with two plates, quick trot on the last lap. More laps on Friday, if it ain't raining.

  10. #600
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    starting strength coach development program
    Thursday 3/24

    Press 3's: 2,3,3,1 x 132.5 Shoulda got 3 on the first set; the next two went really well.

    Started 3xEMOM on chins, but strained something slightly in my left elbow on the 3rd set, so I wisely stopped. It's vaguely sore, but not bad. Ibuprofen, and some movement later.

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