Advanced Novice 4-day program: an experiment

[Tom Lang]

Missed Thursday due to meetings
Friday
DL: 330 x 2,2,1 Last rep pretty grindy. 5 min and 7 min rest.
T-bar 70 x 8 x 3
60-30's on TM

[Tom Lang]

The site's most mediocre log continues....

Missed a bunch due to travel. But managed squats 245 x 5 x 3 at a gym there. Hip feels pretty good. Pressed singles up to 140, then did 115 x 6 back-off. Ran some hill sprints a couple days, too.

Thursday 2/13 Bench: 210 x 5, 4, 3. DL sucked balls so I won't even mention what I managed to do.

[Tom Lang]

Missed Friday... travel plans, which then cancelled.

Monday

Bench: 210 x 5 x 3 much improved over Thursday.
Viking Press: 70 x 8 x 3 fairly easy; more weight next time. I'll have to work it in appropriately when I get back to volume/intensity days on both bench and press.
Chins: 8, 6, 4

BW a week ago was 195 or so.

[Tom Lang]

Tuesday
squat 250 x 5 x 3 hip is fine, these were okay, but seemed slow.
60-30s x 6 full incline 5.1mph

[Tom Lang]

Thursday
Press 120 x 5 x 3 # 15 was grindy
Chins: 7,6,5
Dips: 12,12,12

[Tom Lang]

Friday badly done DL day
205 x 3, 255 x 3, 305 x 3 (which felt harder than they should have), 325 x 1 ugly, slow, grinding rep. Per usual, my DL is wallowing in the low 300s.
Tempo squat, light 5's, up to 185 x 5. Concentrating on the lean, and hip drive up.

[Tom Lang]

Monday
Bench 212.5 x 5 x 3
Viking Press 75 x 8 x 3
Chins 7,6,4

[Tom Lang]

Tuesday
Squat 255 x 5 x 3

Thursday Press
125 x 4,3,2,3,1 meh. Maybe too much volume with that Viking thing.
CG pull-downs 165 x 8,6,5

Friday DL
315 x 4, 1 I'm so fucking weak.
60-30's x 6

Monday Bench
215 x 3,3,3,3,4 Nice
Chins: 8,6,5

[Tom Lang]

Tuesday
Squat 260 x 3 x 5 all pretty good. Shot some video; they look like they always do. Good depth, some slight knee movement forward. Got a little loose and a little too deep on my very last squat and had to grind slightly.

[Tom Lang]

Thursday
Press: 135 x 1, 140 x 1,1,F
Viking press 90 x 6,6,6
CGPD: 150 x 8 x 2