Advanced Novice 4-day program: an experiment

[Tom Lang]

Friday
Haven't had a decent DL workout in 3 weeks, so:

DL: 305 x 2; 325 x 2; 345 x 1,1,1 I'll take it. Full rest between the singles.
Leg Press (yeah, I know) 270 x 8; 340 x 8 x 2
t-bar row: 60 x 8; 70 x 8 x 2

[Tom Lang]

Monday
Bench: 3,2,3,2,1 x 222.5 attempted to move up in weight from two weeks ago. Second set was sloppy form,maybe not enough rest. Last two were just hard.

[Tom Lang]

Tuesday
Cranky rt. knee today, so it was paused box squats: 3 x 5 x 250. That's 82% or 305. Hard.
Power Clean fuck-around: up to 3 x 30kg, then 3 x 3 x 40kg. Working on form. Weight a bit too light to really tell, but these felt good, smoother than in the past.

[Tom Lang]

Thursday
Press singles: 5 x 1 x 135 kinda grindy
Dips: 3 x 13 x BW
Chis: 6,6,4,1
BW: 200.5 without shoes

[Tom Lang]

Friday Fuck me DL day
DL 335 x F,1 Weak. Off day? Not enough food?
Deficit DL 1.5" 275 x 5 x 3

[Tom Lang]

Catching up:
Monday 4/16 Bench: 5 x 3 x 222.5
Face pulls

Tuesday 4/17
Press 5 x 5 x 105 or something.

Thursday and Frday, out of town.

[Tom Lang]

Monday

Bench: 5 x 3 x 225 PR for 15 reps on LP.
Chin: 6,6,3

[Tom Lang]

Tuesday
Squat singles: 1,1,1,1,1 x 305; 5 x 245 back-off (80%)

[Tom Lang]

Thursday

Press: 5 x 5 x 107.5. Posted a form check to the Coaches.
Some face-pulls.

Friday

DL: 315 x 2; 345 x 1; 356 x F (at knees), F (at floor); 5 x 315 I keep missing Friday DL work-outs, so was testing singles, then got some work in.

[Tom Lang]

Monday
Bench: 5 x 3 x 227.5 PR for 15 total reps. All pretty smoove.

Tuesday:

Squat: 2,2,2,2,2 x 305

Thursday:

Press: 137.5 x 1,1,1,1,F Failed 5th rep
2 x 5 x 100 back-off (72% or so)
Chins: 8,5,5
BW: 200