Advanced Novice 4-day program: an experiment

[Tom Lang]

Monday
Bench: 5 x 3 x 220
LTE: 3 x 8 x 75 on the bar

[Tom Lang]

Tuesday
Squat 3 x 3 x 290 all good
Sled, yes, the sled: 1 lap with one plate, 4 laps with two. Not as terrible as I thought they would be.

[Tom Lang]

Missed Thursday and Friday, so went in on Saturday for power clean/push press fuck-around. Did (PC, then PP reps):

2,2,1(wobbled, didn't lock out),3 x 60K
Chins: 6,5,5

[Tom Lang]

Missed a bunch of days due to back tweak and homeowner projects.

Thursday:

Press, carefully (back): Fahves: 85, 95, 105x2 All went okay. Pretty light.
Dips: 3 x 10
BW: 196.5, no shoes.

[Tom Lang]

Friday, carefully, again:

DL, 5's: 135x2, 185, 235. Then 285x3x2. Not heavy, but felt so. In that haven't pulled in weeks recovering from a back tweak kind of way.

All I had time for today. Back feels really good.

[Tom Lang]

Catching up....

9/23 and 24: did some bench stuff Monday, ending up with a couple of singles at 225 (pretty easy), then back-off set of something, 195 x 5 or so. Tuesday, attempted squats, but felt a slight pull in lower back, right side, so I stopped, since I was leaving for trip the next day. Did 6,6,6,5 chins.

Monday 10/1

BP: 3,3,3,2,2 x 220 spotter claims to have just "touched" the bar on those third reps, but of course, I don't count them.
DBBP: 50's x 10, 55's x 8,.10,10 Just cause. Won't be able to bench next Monday because I'll be out of town.

[Ken_L]

spotter claims to have just "touched" the bar on those third reps, but of course, I don't count them.

Spotters are not reliable and I don't like having one. When at home I bench in the power rack with the pin safeties set, if in the college gym where I work a bench that has spotter arms. It's the only way to make sure that you "own" every rep. Plus a bad spotter can actually cause an injury.

[Tom Lang]

Spotters are not reliable and I don't like having one. When at home I bench in the power rack with the pin safeties set, if in the college gym where I work a bench that has spotter arms. It's the only way to make sure that you "own" every rep. Plus a bad spotter can actually cause an injury.

I agree, but these spotters are experienced and I've been lifting with them for years. Otherwise, I won't even bench if I'm visiting a globo type gym, unless there is clearly someone there who knows what he's doing.

[Tom Lang]

Tuesday
Squat 5's, from bar up to 225. Back belt fine.
RDLs: 5,8,8, x 95
Chins: 5,2,4,4

[Tom Lang]

Now at the Ashland Y

Friday: Presses up to 135 x 1,1 with 105 x 5 back-off; DL up to 315 x 2 shitty as ususal
Monday: DBBP: 70's x 8 x 2; 75's x 8 x 2; chins 5,5,5