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Thread: Advanced Novice 4-day program: an experiment

  1. #1051
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    • starting strength seminar april 2024
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    Tuesday
    Squat: 275 x 3 x 5

    Thursday
    Press: 3's up to 130 x 3 x 3, then 140 x 2, 1; then 115 x 5 x 2 b.o.

  2. #1052
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    Friday, shitty DL day. Decided to see where I'm at, attempting singles. Failed 335 twice. Then 325 went right up. Felt a slight twinge in my back, so I stopped.
    Sled: 2 plates, 6 laps.

  3. #1053
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    Monday
    Bench: 225 x 2 x 5
    Face pulls

  4. #1054
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    Tuesday
    Squat 3's: 185, 225, 255, 275; 295 x 1, 315 x 1. Haven't hit 315 since 2017. Fuck. 255 x 5 back-off.

    That's all for today!

  5. #1055
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    Thursday
    Press 3's: 100, 120, 130; 140 x 2, 1 Same as last week but worse: only managed 115 x 5, 3.
    Chins: 5, 6, 5

  6. #1056
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    Friday, new DL program per Ron. Bunch of singles based on percentages of my crappy 325 max. Also, defied SS orthodoxy for about 3 reps of sumo style. Yuck. But, ready to try something new.
    DL: 215 x 1 x 4; 215+20# of chains x 1 x 4. That's it. Super easy. We'll see.
    Leg Press: 360 x 8 x 3
    T-bar: 70 x 8 x 3

  7. #1057
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    Monday:
    Bench 205 x 5 x 5 (6 reps on last set) Weekend was way to drinky and late night, crappy eating, too. So went for volume today.
    Lat pull-downs to front: 90 x 10, 120 x 10, 135 x 8; 150 x 6 x 3; 135 x 9. I never do these.

  8. #1058
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    Monday:
    Bench 205 x 5 x 5 (6 reps on last set) Weekend was way to drinky and late night, crappy eating, too. So went for volume today.
    Lat pull-downs to front: 90 x 10, 120 x 10, 135 x 8; 150 x 6 x 3; 135 x 9. I never do these.

  9. #1059
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    Tuesday. Also new program for squats; same as DL. Again, we'll see...
    Squat: 215 x 1 x 5; 215 x 20# chains x 1 x 5. Snuck in a double.
    PC: up 55kg x 2 x 3. Def. DL 2" x 110kg x 3 x 3.

    Meh.

  10. #1060
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    starting strength coach development program
    Thursday
    Press: 120 x 5,5,5,3,1 Sorta volume-ish
    Face-ulls

    Friday

    DL 230 x 1 x 5; +20# chains x 1 x 5 still easy
    Leg press up to 385 x 8 x 2

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