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
 
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!
 
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
 
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?
 
Another session today, Achilles is playing up so going to have to cut back on running so have decided to do some cycling instead.


Squats, 2x5 20kg, 5x5 30kg
Bench, 2x5 20kg, 2x5 30kg, 5x5 42.5kg
Row, 2x5 30kg, 5x5 35kg

Run, 1k 4:17
Cycling, 5k 11:12
 
I love deadlifts! For some reason I find finishing a set of them so satisfying! Anyway today:

Squats, 2x5 20kg, 1x3 30kg, 5x5 35kg
OHP, 2x5 20kg, 5x5 25kh
Deadlifts, 1x5 50kg, 1x5 60kg

Cycling, 10k 20:44mins
 
StevieP said:
I found exactly the same when I started doing Stronglifts - the weights seemed so easy and I was kicking my heels having to wait the suggested 90 seconds in between the various sets! - Believe me though, this doesn't last too long - especially with the squats as they are increasing every other day!
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Yea having a look at what ill supposed to be lifting in a couple months has made me realise that!

Todays session

Squats, 2x5 20kg, 1x5 30kg, 5x5 37.5kg
Bench, 1x5 20kg, 1x5 30kg, 1x5 40kg, 4x5 45kg, 1x5 50kg
BOR, 2x5 30kg, 5x5 40kg

Last set on bench was 50kg as the guy i was working in with was doing that and i couldn't be bothered changing the plates, lazy i know!

Cycle 6k 11:38mins, My heart rate started going crazy 220+ so stopped. No idea what caused that!
 
Went out for a run to see how my Achilles was. Planned to just do 800m but felt good so continued on and did 2.67km in 13:38. Not great, got to shave nearly 4 mins off that time :/
 
Another session today, embarrassed myself attempting pull ups at the end. Could only manage 3!

Squats, 2x5 20kg, 1x5 30kg, 5x540kg
OHP, 2x5 20kg, 5x5 27.5kg
Deadlifts, 1x5 40kg, 1x5 50kg, 1x5 60kg, 1x5 65kg
Pull-ups, 1x3

Cycling 3.5km, 6:34mins

OHP is going to be tough in the coming weeks, i give myself a couple more session before i have my first fail. The rest arent that challenging yet. Shorter cycle today because i was short on time so just put it on the highest difficulty.
 
Was a real grind today, just had no energy, even just the bar was a grind to do. Probably because I haven't eaten properly today and having to do a cycle first because there were no racks free.

3.02km cylce 5:58mins
Squats, 2x5 20kg, 1x5 30kg, 1x5 40kg, 5x5 42.5kg
Bench, 2x5 20kg, 1x5 30kg, 1x5 40kg, 5x5 47.5kg
BOR, 2x5 30kg, 1x5 40kg, 5x5 42,5kg
Chin ups 1x2, 1x1

Decided I want to do more pull/chin ups so want to get a pull up bar for home, only ones at the gym on on the racks so dont like taking them up. Whats the best chin up bar that you can hang from a doorway?
 
Feeling pretty ill today but forced myself out for a short run, probably run my first 5k on Saturday. Decided to do some dips because my arms are particularly weak compared to the rest of my body. And some calf raises to try and sort out why my calfs hurt anytime i run.

2.04km 9:48 mins. First 1km was 4:21, then got to the hills and 2nd km dropped to 5:17. Really need to improve on hills
 
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