Advanced Novice 4-day program: an experiment
My detailed reasons for a 4-day program can be found here, but basically:
-I need to separate benching/presses from squats on the same day, because squatting hurts my elbow (yes, working on mob, etc.)
-I miss conditioning, and want to add some back in
-4 days per will give me plenty of recovery time. Good thing, since at 47, I'm approaching "elderly."
The link above also has my current SS (DTP, 3 days per week) stats.
The program:
M: bench 3x5, dips 3xF, condtioning (Tabata)
T: Squat 3x5, DL 1/5, chins 3xF
W: rest, or skill/mob/stretch
TH: Press 3x5, dips, cond
F: Squat 3x5, rows (BB, DB, Seated, depending on what I feel like); cleans when I've learned them; curls (which I believe help my elbow)
I might switch to squatting before presses, if chins are a problem elbow-wise on squat day.
The lack of flexibility which causes my elbow pain is the reason I haven't learned to clean yet. Just can't quite reach that rack position yet.
This should be fun and do-able, and easy to adjust as I advance. For example, I can add light presses on heavy BP day (and vise versa), or do volume/intensity days.
First day of this is today--results in a new post.
I look forward to any comments, and thanks for looking.