Advanced Novice 4-day program: an experiment

[salvilla]

Silver Fir campground, near Mt. Baker. Very smoky all week.

It looks really nice. Did you do any hiking?

[Tom Lang]

Nope--too smoky. Scratchy in the throat. Only hazy views of the mountains, either, up at Artist Point.

[Tom Lang]

Tuesday

Squats 3's: 225, 255; then 275 x 2,2,2 First "real" squats in a month.
Sled: 1 lap X 2 plates; 5 x 2 plates + 25

BW: 197 with shoes. I was around 205 last spring.

Shoulders are sore, not too badly, but they are, from yesterday's shitty bench presses.

[Tom Lang]

Thursday

Press: 8,8,6,4 x 100 Getting under it better, but these feel pretty fatiguing for such a light weight.
Chins: 5,6,5,3
Dips: 10,10,10

[Tom Lang]

Friday

PC: practice the 3 positions with bar, 40, and 50kg, then:
3,3,3,3 x 50 kg
3,3,3 x 55kg
3,3,3 x 50kg hang

Better. Shoulda shot video.

DL: 80 x 5, 100 x 3, 120 x 3; 140 x 3
Sled: 4 laps 3 plates fuck me

[Tom Lang]

Monday

Bench, repeat 8's from last week: 8,8,6 x 200 better. Rep #7 was basically a super grindy forced rep with my spotter's help
Chins: 7,4,4,3
LTE 8,8,10,10 x 60 on the bar

[Tom Lang]

Tuesday
Squat 3,3 (RPE 9), 3 (RPE 8, strangely. Not enough depth? Just better?) x 275. I'll go for some volume next week. Back feels just fahne. Here's first set. Looks pretty good:



TM: 5 min x 3mph x full incline; 6 x 40sec @ 5mph full incline, 60 sec off; 3 -4 min cool-down.

[Tom Lang]

Thursday
Press: 5,5,5,4 x 115 one more set than I originally planned. Working on "getting under it." Better. I barely failed to lock out rep # 20.
Chins: 7, 4, 3
dips: 10, 12, 13

[Tom Lang]

Friday
DL: 315 x 2; 325 x 2,2,1,F I actually failed part way up on rep # 6, instead of right at the floor. 4th set didn't even break the floor. Far, far better today than 2 weeks ago.
TM: 6 or so 40 sec intervals, 5mph, full incline; 60 sec rest.

[Tom Lang]

Monday
Bench: 205 x 2; 215 x 2; 220 x 2; 225 x 2: 230 x1 Feeling my way along a sore right shoulder. Not too bad.
LTE: 8,8,8,10 x 70 on the bar
Chins: 5,6,5,5 Pretty consistent across sets for me. about 5 min rest in between.