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Thread: Advanced Novice 4-day program: an experiment

  1. #1021
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    • starting strength seminar april 2024
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    More or less back to a regular schedule. Away from home for too long, though managed a few workouts at the local Y.

    Today, Friday:

    DL: worked up to a 305 single and a 325 single. Grindy on the 325. Can prob do 305 x 5 next week.
    Squats: 5's up through 225; 255 x 3; 275 x 3. Felt good. On-lookers said the last set looked great.

    If all goes well, back to regular 4-day split on Monday. And I'll continue to bore you with my measly progress.

  2. #1022
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    Monday

    Bench 195 x 5 x 3 Hard, but not too hard; about right for restarting LP.
    Chins: 5,5,4,3

    BW as of Friday: 201

  3. #1023
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    Tuesday
    Squat 5's up through 255, then 275 x 1. Tired. Too much squatting on Friday.
    Sled: 5 laps, 45 + 25 lb plates. Not too awful. More weight on Friday.

  4. #1024
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    Thursday---utterly uninspiring press day
    Press: 5,4,3 x 115. MEH meh.
    Dips: 10, 10, 10
    Chins: 6, 4, 3

  5. #1025
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    Friday
    Stupid DL day. Couldn't get 305 for one rep. 305! Fuck me. Did 275 x 5; 295 x 1. Easy. Don't know what the hell was wrong.
    Sled: 4 -5 laps with 2 plates. Not awful.

    Out of town next week, so more training interruption.

  6. #1026
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    Catching up....

    Managed one work-out while out of town. Did squat 5's up through 365 x 5. Then, for fun, I did power cleans, 3's, doing three reps of presses after the third clean. Not very heavy. 5kg training plates, plus up to 30lbs more.

    Monday: Bench is staying on track as I work back up through LP. 205 x 5,5,4. Last rep needed just a touch from my spotter about half way through. I'll go ahead and move up next next week.
    Chins: 5,5,3,3,3,1 5 min rest between sets.

  7. #1027
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    Tuesday:

    Squats: worked up to 295 x 1,1,1 Not a lot of volume, but these felt good.
    Sled: 5 laps, two plates.

  8. #1028
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    Missed Thursday.

    Friday, for fun, power cleans, with press x 3 after the last PC rep.

    Worked up to 55kg x 3 x 3 121.25 lbs.

    Squat 5's: 135, 185, 235

  9. #1029
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    Monday--no spotters, so no progression to 210 on bench. However:

    Bench: 195 x 5 x 5 not too hard. Total volume is 4,875 lbs. 195 is 92% of 210.
    Chins: 5,5,5,4,2

  10. #1030
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    starting strength coach development program
    Tuesday
    Squat: worked up to 285 x 2, 305 x 1,1; then back-off of 245 x 5
    Messed around with power cleans, managed 60kg x 2, 1. 55kg felt so much lighter, so I think I'll reset to that and try to work back up through. maybe. I suck so badly at them.

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