Generic Stronglifts + some running

Repta

Repta

Repta

Soldato
Joined
30 Jul 2008
Posts
4,755
Location
Surrey
Figured I would start a training log to help motivate myself and get guidance. Been training for about 8 months in a small gym with no free weights, since moving now joined a gym with free weights so will start light and see how it goes.

On top of that I'm training for 10k's so theres going to be quite a lot of cardio too! The aim isn't really to get big, not bothered about that just improve my strength and fitness. I'm 25 y/o, 182cm and 81.5kg, and just coming back from 10 weeks no training because of a wrist and ankle injury.

First gym session today, ended up doing a 1km warm up because there were no racks free.

1km in 5 mins
Squats 6x5 20kg
Bench press 2x5 20kg, 5x5 50kg
Barbell Row 5x5 30kg

Did an extra set on squats because my form was shocking on the first one, thankfully someone kindly offered some help so that improved. Weight wasn't difficult at all but going to stick to raising it slowly so i can concentrate on technique.

Bench Press was just far to easy at 20kg so upped it. Even at 50kg it was far to easy, didn't need any rest between sets. Going to have to decide what to do about this, don't want to raise the weight too quickly.

Barbell Row was awkward with just 5's think I'll raise it to 10 each side and see how it goes. Should hopefully help with technique but this one needs a lot of practice!

Question about bench press, im training solo and wondering whats the best way to do it? Doesnt seem right to use the squat rack for it.

Tomorrow will be a 2.5km run to break me gently back into running

Rhys
 
Repta said:
Figured I would start a training log to help motivate myself and get guidance. Been training for about 8 months in a small gym with no free weights, since moving now joined a gym with free weights so will start light and see how it goes.
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Winning already

Repta said:
Did an extra set on squats because my form was shocking on the first one, thankfully someone kindly offered some help so that improved. Weight wasn't difficult at all but going to stick to raising it slowly so i can concentrate on technique.
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What did you think was going wrong?
 
Well not great in the end, mostly mental though, 1.54km in 7:54. Decided to do a few sets of hill sprints too to try a redeem myself a bit! Its a huge drop from the 20 min 5km i did at start of november though :/
 
2nd session, was far to easy. Going to have to up the weight considerably as i wasn't even sweating after it :/

Squats 2x5 20kg, 5x5 22.5kg. Going to up to 30kg and see how it goes
OHP 5x5 20kg, while wasn't difficult i think ill keep rising slowly as from what ive read this is the one most people struggle with.
Deadlifts 1x5 30kg, 1x5 50kg. Will raise this my 5kg each session for a bit.
1km @5% incline 5:57mins to cooldown


Legs feel a lot better after it but got a feeling ill be suffering in the morning! Also is using the power rack to bench press acceptable? Everyone seems to use the smith machine which i want to avoid!
 
The point to Stronglifts isn't to get heavy straight away for a number of reasons:, but generally your central nervous system, muscles and connective tissues need to adapt to what you're doing to them... hence the slow progression.

Will you notice a difference given that you're missing out a week of loading? Possibly not, but you might as well get used to ironing out your technique now rather than when you're lifting something that actually feels heavy. :)
 
mrthingyx said:
The point to Stronglifts isn't to get heavy straight away for a number of reasons:, but generally your central nervous system, muscles and connective tissues need to adapt to what you're doing to them... hence the slow progression.

Will you notice a difference given that you're missing out a week of loading? Possibly not, but you might as well get used to ironing out your technique now rather than when you're lifting something that actually feels heavy. :)
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That makes sense will stick to slowly doing it then! Just feels strange lifting such light weights
 
I was hesitant about starting at light weights but I did, bar weight on all exercises, apart from BOR which starts at 30KG.

2 months on and i'm now starting to struggle a bit. However had I gone straight ahead with heavier weights, i'm sure I would have struggled at lower weights than I am now, if that makes sense.

SL5x5 gets hard before you realise, try and be a bit patient and follow as it's laid out, I know it's frustrating.
 
ninja-junk-eccbc87e4b5ce2fe28308fd9f2a7baf3-1082.jpg
 
SixTwoSix said:
I was hesitant about starting at light weights but I did, bar weight on all exercises, apart from BOR which starts at 30KG.

2 months on and i'm now starting to struggle a bit. However had I gone straight ahead with heavier weights, i'm sure I would have struggled at lower weights than I am now, if that makes sense.

SL5x5 gets hard before you realise, try and be a bit patient and follow as it's laid out, I know it's frustrating.
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I should probably drop my bench press back down then! Cheers for advice!

GSVBagpuss said:
Not sure how this slipped through - Smith = no ;) Never. Ever.
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Yea thats what i thought, thanks!
 
Another run today, legs felt a lot better after a days rest but still a lot of work to do. Hills are killing me at the minute. 2km in 9:13. On the downside my achilles has tightened up so going to have to be stricter with my stretching to make sure I don't pick up the same injury again
 
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Well that was an interesting session for the wrong reason. Squats went fine, then in between sets of bench press ended up getting hit in the face by a bar because someone wasn't paying attention to where they were moving it, completely accidental. Quick trip to toilets to stuff my nose with paper and clean blood of my face, then finished bench. Where no 5kg weights free for barebell row and because i wanted to get ice on my face i ended up doing 40kg, will drop that back down next time. Lovely swollen lip now but no real damage.

Squats, 2x5 20kg, 5x5 25kg
Bench, 2x5 20kg, 5x5 40kg
Barebell row 5x5 40kg
 
Another run today, chose a route with a lot more hills. Hills are beginning to feel a bit easier but still slowing me down too much. 2.05km 10:02. Couple more 2k runs then ill up the distance
 
Another session

Squats, 2x5 20kg, 5x5 27.5kg
OHP, 2x5 20kg, 5x5 22.5kg
Deadlift, 1x5 40kg, 1x5 55kg

Took less than 30 minutes as didn't really need rest between each set. Should i slow down or just wait until i need to slow down?
 
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