Advanced Novice 4-day program: an experiment

[Tom Lang]

Friday

DL: 315 x 2; 365 x F,F Barely moved it. 1" deficit 5 x 315
Sled: 5 laps, two plates.

[Tom Lang]

Monday

Bench: 2,2,2,1,1 X 230. Grindy. Bar-touching on 3rd and 2nd reps by spotter (which was okay "all you." Yeah.)

[Tom Lang]

Tuesday
Squat: 2,1,1 x 305 so much for 5x3 today
5 x 275 back-off. All were hard and sucked. Some were a tad high. Just didn't have it, today. Meh.
T-bar row stuff, 10s.

[Tom Lang]

Missed a bunch of days due to work and family stuff.

Squats left me sore... so today Tuesday:

Paused box squats: 5 x 3 x 250 82% of 305

That's it.

[Tom Lang]

Wednesday, yes, Wednesday
Bench: 3 x 5 x 205 all good, but felt hard.
Chins: 6,6,3
bW: 199

[Tom Lang]

Thursday--will miss tomorrow's usual DL day, so:

DL: warm ups to 275 x 3
1.25" deficit: 275 x 3, 295 x 3; 315 x 3 All with hook grip. Not so painful for some reason. Different taping, I think.

[Tom Lang]

Okay, so.... 2 weeks off for vacation, and having a skin lesion (BCC) removed from the back of my neck. No pulling or back squat for a while. So:

Tuesday 6/5

Front Squat: ramped up triples to a final set of 145; will do 3x3 (or more) at this weight next time
Bench: 195 x 3,5,8 easy
I did a set of six chins and didn't feel any pull on the stitches, but opted for playing it safe.

A bit sore today.

[Tom Lang]

Blah, blah, blah.... abbreviated work out schedule with only front squats and bench kind of sucks.

Did 3 x 3 x 75 kg yesterday, ran out of time for bench; did 3 x 5 x 200 bench on Saturday.

I'm done with front squats. My knees don't like them.

[Eric Schexnayder]

I'm done with front squats.

They suck.

[Tom Lang]

They suck.

They do indeed.