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Thread: Advanced Novice 4-day program: an experiment

  1. #1101
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    • starting strength seminar april 2024
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    • starting strength seminar august 2024
    Last Friday: Rack pulls, down a level, 365 x 2

    Thursday, press: 120 x 5,5,5,5,4; dips 10, 12, 12 face-pulls

    Friday, DL (off the floor): 345 x 1,1 missed third attempt. 2nd was a leg-shaking grinder.
    60-30's on treadmill. a bunch.

  2. #1102
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    Monday

    Bench 230 x 1,1,1 harder than I expected
    205 x 2 x 5 back-off

    Tuesday

    Paused box squats triples up to 215 x 3. Hip is getting better.
    T-bar rows: 70 (on bar) x 8 x 3

    60-30's 5.4 mph A little harder....

  3. #1103
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    Thursday

    Press: 145 x 1, F (was supposed to be 5 singles); 135 x 1 x 4; 115 x 5 back-off
    Dips (BW) 10, 12, 12
    Face pulls: 60 x 12 x 4

  4. #1104
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    Friday
    DL, 90% of last week (345 two singles): 310 x 3 x 2 good speed
    Leg press
    t-bar

  5. #1105
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    Monday
    Bench: 195 x 5 x 5 no spotters
    LTE: 50, 60, 70 x 8
    Chins: 6,6,4,3

  6. #1106
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    Tuesday--squat, up to 225 x 3 x 3 hip feels better. 60-30s.
    Thursday: Press: 120 x 5,5,5,5,4.5; chins 8, 6, 3
    Friday: DL 325 x 3 x 2 leg presses and t-bar rows; 60-30s.

  7. #1107
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    Monday Bench

    230 x 1,1,1,1,2 nice. Pretty easy.
    LTE: 70 x 8 x 3 (70 on the EZ Curl)
    Chins: 7, 6, 3, 2

  8. #1108
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    Tuesday Squat
    225 x 5 x 3 good. Hip is better.
    T-bar rows
    60-30 x 7 at 5.4mph.

  9. #1109
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    Thursday 1/16
    Meetings all day

    Friday 1/17
    325 x 1 (last warm-up)--smooth
    345: failed just below the knees
    315 x 1 really grindy rep

    Stopped in disappointment and frustration.

    Monday 1/20

    Bench 210 x 5,5,5,5,4.9 (failed about 2" below hooks)
    Chins: 7,5,5,4

    Tues: meetings all day
    Thurs: press 140x1,1,1,1,F
    Dips 3 x 12 reps
    chins: 7,6,5,4

    Friday:

    DL 325 x 1,1,1,1,1 3-4 min rest in between
    Squat 185 x 5 x 3

    Monday 1/27 Bench. No spotters. So no heavy day. 230 went very well last week; today, 225 x 2 was a grind.

    195 x 5 x 4 no spotters; took it easy
    Chins: 7,6,4

    Meh.

  10. #1110
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    starting strength coach development program
    Tuesday Squat
    235 x 5 x 3 good. Feels light, like it should. Hip did fine--best squat session in the last little while.

    15 min on treadmill, full incline, 2.5 mph.

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