Advanced Novice 4-day program: an experiment

[Tom Lang]

Missed Thursday due to stupid car/dealer/mechanic issues.

Friday:

Press: 1,1,1,1,1 x 140
DL: 1 x 5 x 330 all good, smooth, fairly quick.

[Tom Lang]

Monday
Bench: 3,3,3,3,2 x 212.5 First two sets with with the safeties (no spotter), last three I had a spotter. Didn't get enough bro-tein over the weekend, so recovery not the best. Will repeat this next week.
Chins: 6,6,6,3
BW: 196 with shoes

[Tom Lang]

Tuesday
Squat 3,3,3,3,2 x 285. Dammit. But maybe I'll move up next week anyway. I think 285 was about the last weight I was at when I was doing 3 x 5.

Too wet for the sled, treadmill broken, and out of time to any light pulls, like RDLs.

[Tom Lang]

No lifting on T-day. Short day in gym today, with disappointing results:

DL: 1, F, F, x 335
2 x 5 x 295 (88%)
Fuck me. 330 went well last week. Somehow I think 330 would not have gone well this week, either. I'm guessing I haven't recovered properly from Tuesday's squats. I think I need to rotate rep ranges/intensity so that one workout doesn't affect the other by much. I'll try 5 singles on next Tuesday's squats, and re-attempt 335 next Friday.

[Tom Lang]

Monday
Bench: 3,3,3,3,3 x 212.5 all good
Chins: 6,6,4,3
LTE: 6, 8, 8 x 75 on the bar

[salvilla]

Have you done any camping lately?

[Tom Lang]

Have you done any camping lately?

Nope.

[Tom Lang]

Tuesday
Squat: 1,1,1,1,1 x 290 all good
5 x 245 back-off (84.5%)

That's it. Pissing rain and cold today, so no sled.

Rotating reps per set with DL rep ranges. I posted this idea to Andy's board. Hopefully, he'll respond.

[Tom Lang]

Thursday
Press: 5 x 3 x 125 (triples) got em all, a bit grindy but not too bad. Missed presses last week.
Dips: 6, 10, 10
t-bar row: 8, 8, 10 x 60 on the bar

[Tom Lang]

Friday

DL: 1 x 5 x 335 got them all. Felt as good as 330 did. I think the change in squat routine has helped.

Treadmill: First time in a while back at this. Did 7 - 8 intervals, up to 5mph, full incline, 30 on/60 off.