Advanced Novice 4-day program: an experiment

[Tom Lang]

Thursday

Press: 3,3,3,2,2 x 125. Shitty. Lots more rest between sets, too--7 - 10 min.
Dips: 12,12,12
BW: 197.5 with shoes.

I need to eat more, gain some weight. That'll move these results.

[Tom Lang]

Shitty DL Friday

DL: 3 x 335 Same as last two weeks. Attempted 355 and failed--just broke the floor.
DefDL 1.5": 2 x 5 x 275 Really concentrated on shoving my feet through the floor. I think this is my problem.
Chins: 4,4,4,4,2
TM: 6 laps, full incline, 5.7mph, 30sec x 60 sec rest

[Tom Lang]

Monday
Bench: 5 x 3 x 210 all smoove. Had a bunch of pasta last night; I bet this helped.
LTE: 3 x 8 x 65 on the bar

[Tom Lang]

Tuesday
Squat: 5 x 3 x 285 Here's my first set:



I think they look pretty good, may a slight bit of knee slide. Not nearly as grindy as the last time I did this for 3's. More food has helped. Tried to video my last set, but my phone got bumped and stopped recording.

Treadmill shit: full incline, 5.7mph, 6 intervals.

[Tom Lang]

I missed Thursday due to outings all day.

Friday:

Press: 115 x 2, 125 x 2; 135 x 1; 140 x 1,1; 115 x 5
DL: 335 x FAIL. 315 x 1F. Fuck me. Not enough food, or something. 5 x 275 on 1.25" board.

[Tom Lang]

Monday: Snowshoeing

Tuesday

Squat: 1,1,1,1,1 x 290; 5 x 255 back-off
BP: 3 x 5 x 195 got some bench work in, at least.

[Tom Lang]

Thursday
Press: 5 x 3 x 125 much better than my last attempt at this.
Dips: 3 x 12 x BW

[Tom Lang]

Friday

DL: worked up to 345 x 1,1; 355 x1. All were good. An observer said the 355 pull was better than the 345 pulls.
chins: 4,5,4,3 or something like that.

[Tom Lang]

Monday

Bench: 5 x 3 x 212.5 all good. Smoove. Hit my spot.
LTE: 3 x 8 x 70 on the bar.

[Tom Lang]

Tuesday

Squat: 5 x 2 x 290 all good. I'm happy with these last two:






Chins: 6,5,5 or something like that
Some boring treadmill shit