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Thread: Advanced Novice 4-day program: an experiment

  1. #1081
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    • starting strength seminar april 2024
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    Friday 10/25
    DL with bands from top. No idea how much the bands add to the lift, but they are totally slack at lock-out. Did singles up to 445; got 455 about 6" off the ground. Kinda fun to do.

    Monday 10/28

    Bench: 230 x 2 x 5 good.
    Pulldowns chin grip 150 x 8 x 3
    Chins: 5, 4

    Tuesday, new squat program, based on 330 max. 9 week program, with a fair amount of volume until the last 3-4 weeks.

    255 x 4 x 3 77%. Walk-outs with 325. Not hard.
    RDL: 185 x 5 x 4

  2. #1082
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    Thursday Press with no-plan plan

    Singles up to 145; failed at 155
    125 x 3 (90%)
    115 x 7 (80%)

    Friday--new DL program, based on my puny 355 max

    272.5 x 4 x 4 deficit, using 35# plates. 77% Pretty good. Sore thumbs from hookin'.

    Treadmill 60-30's.

  3. #1083
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    Monday
    Bench: 210 x 5 x 5 a PR of sorts. Nice.
    Chins: 6,6,4,4

  4. #1084
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    Tuesday. Been dealing with a sore right hip (deep in the rt. buttock) since Friday, but it felt a little better today, but squats made it twinge. So I took it easy:

    squats: 185 x 3 x 5 slow
    RDL: 205 X 5 X 4
    Light leg presses, 10s, four plates total. No pain doing those.

  5. #1085
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    Thursday
    Press singles: 145 x 1 x 5; 125 x 5 back-off. Then I ran out of time.

  6. #1086
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    Friday
    DL 285 x 4 x 4 deficit (35# plates)
    Treadmill 60-30's 5 or 6 intervals

  7. #1087
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    Monday Bench singles

    240 x 1 x 5 Nice.
    LTE 60 on bar x 8 x 3
    Chins: 6,6,4 (or 5).

  8. #1088
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    Tuesday, still with sore hip. did RDLs, light and unweighted squats, some face-pulls.

    Thursday Press

    125 x 5,5,3,5,3 Longer rest between 3rd and 4th sets; out of gas on 5th.

    That's it; ran out of time.

  9. #1089
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    Missed Friday and Monday due to appointments.

    Tuesday, careful squats. 5's up through 235 to test hip; hip feels much better.
    Bench: 5's through 205, just to keep my body reminded. Last Monday was great; too bad I couldn't get after some sweet volume today.

  10. #1090
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    starting strength coach development program
    Thursday

    Press 1's: 147.5 x 1,1,1,1,F
    Dips 3x10
    chins 6,6,6,4

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