Advanced Novice 4-day program: an experiment

[Tom Lang]

Missed the usual Monday and Tuesday.

Wednesday:

Squat: 230 x 1 x 5; +20# chains x 1 x 5 still easy
Bench: 215 x 3 x 3 saving gas for DL and press on Friday.

[Tom Lang]

Made Thursday a rest day
Friday
DL: 252.5 x 1 x 5; +20#chains x 1 x 5 easy
Press 3's: 95, 115, 125; 135 x 1,1,; 115 x 4. Meh.

[Tom Lang]

Monday

bench 220 x 3 x 5
chins 7, 5, 4

Tuesday

Squat 252.5 x 1 x 5; +20# chains x 1 x 5

[Tom Lang]

fRIDAY

DL per Ron's program:

270 x 1 x 5; +20# of chains x 1 x 5. 3 observers today, said my form and speed looked good.

[Tom Lang]

Monday
Bench: 222.5 x 3 x 5 all good
Chins: 7, 6, 4, 3
BW: 199 with shoes. Lost a few.

[Tom Lang]

Tuesday Squat
270 x 1 x 5; +40#chains x 1; +20# (which is what its supposed to be) x 1 x 4. Getting heavier. I stick a few inches out of the hole.

[Tom Lang]

Thursday. Haven't pressed for a month.

Press 3's: 100, 110, 120; 130 x 2,1,1; 105 x 5 back-off
Chins not dead hang: 6, 5, 6

[Tom Lang]

Friday DL program

290 x 1 x 4; +20# chains x 1 x 5
60-30's on treadmill, about 7 reps.

[Tom Lang]

Monday
Bench. Back to where I was on 9/18

225 x 2 x 5 kinda hard. 3's next week.

Cable pull-downs in pull-up position: 150 x 5,6,6,6 Don't usually do these.

[Tom Lang]

Tuesday Squat program week 5

290 x 1 x 4, all good; +40lb chains (mistakenly) 1, F; reduced to 20# x 2

Attempted to do walk-outs, but one "stand-up" with 345 really hurt the skin on my back, so I stopped.