Advanced Novice 4-day program: an experiment

[Tom Lang]

Tuesday
Squat 3's: 185, 225, 255, 275, 295 all good. Saving gas for:

DL, 2.5" box. 1,1,1,1,1 x 315 last one was the best one.

I'll miss the rest of this week's work-outs--travel.

[Tom Lang]

Monday

Bench: 3,3,3,3,5 x 205
LTE 3 x 8 x 70 on bar

Tuesday

Squat 3's: 185, 225, 255, 275; 295 x 2; 305 x 1
T-bar: 2 x 8 x 70 on bar

[Tom Lang]

Thursday

Haven't pressed in a while, so did some testing...

115x3; 125x2; 135x1; 140x1,F; then 2x5x110 back-off
Dips: 8, 10, 10
BW: 203 with shoes

[Tom Lang]

Friday
DL: 2's off of 2.5" X 3 X 315
Leg presses and chins

[Tom Lang]

Monday
Bench: 3,3,3,3,4 x 210 all good.

[Tom Lang]

Missed Tuesday due to work.

Thursday:

Press: 5,5,5,5,4 x 112.5. Meh. Heavy singles across next week.

[Tom Lang]

Friday--FML

Attempted DL at 1.5" deficit 325 lbs. Failed. Took 20 lbs off, failed. Took the 1.5" away and managed four singles at 305. They were grindy. This is a fucking warm-up weight, for cripes sake.

If anything, I have been working my ass off at work.

[Tom Lang]

Monday
Bench: 5 x 3 x 212.5 all good

[Tom Lang]

Tuesday

Squat 3's up to 275, then 2 x 2 x 295 felt good, fairly easy. Back to 3 x 5 next week.

Thursday:

Press 2's: 2,2,2 x 135 Thought today would be 5 singles, but these felt good. I think last week's volume helped.
Learned the push press today, as described in The Blue Book. Got up to 2 x 140. I like them.

[Tom Lang]

Friday

DL @ 1.5" deficit: 3 x 3 x 315. Much better than last week.

Chins: 5,4,3,5 BW: 202