Generic Stronglifts + some running

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
 
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!

Not sure if this is right but I found that on the squats I was getting far better form by putting my heels on a weight so I wasn't straining to stay flat-footed! (please someone tell me if this is destroying the workout!)

I'm off the lifting cycle at the moment due to a cracked bone in my hand so my first session back is going to be a killer!
 
StevieP said:
Not sure if this is right but I found that on the squats I was getting far better form by putting my heels on a weight so I wasn't straining to stay flat-footed! (please someone tell me if this is destroying the workout!)
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Not destroying - that makes the squat a more quad dominant exercise. Can be ok, but check the mobility thread to try and keep those heels on the ground
 
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
 
mrthingyx said:
Try some voodoo flossing or whatever it's called for your Achilles.

Use a dead bike tyre if you don't have a band of some description...
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Thanks, been doing that daily for the last 2 months, has helped no end. 2 months ago even walking short distances was painful. Problem is with the way i run, a year of treadmill running just made that considerably worse. Been told no more treadmills and run on different surfaces so im not stresses my legs the same way. Its working but going to take a while until things are normal!
 
mrthingyx said:
Do you have to run? Cycling off the menu?
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Im training for the Army's officer entry tests so need to achieve 10.2 in the bleep test so really need to run. Im just going to build up the running slowly and if theres any pain tone it down. Not even going to think about practicing a bleep test for a couple months and the starting and stopping wont end well!

Todays session went a lot better than expected. OHP still tough but doable. Decided to do some assisted chins until i can manage more unassisted.

Squats, 2x5 20kg, 1x5 30kg, 1x5 40kg, 5x5 45kg
OHP, 2x5 20kg, 5x5 30kg
Deadlifts, 1x5 40kg, 1x5 50kg, 1x5 60kg, 1x5 70kg

Chins
Unassisted 1x3
32kg assisted 5/4/3/2

Cycle 5.09km 11.02mins, decided to up the resistance again

Going to start timing by rest periods as they are <90 seconds at the minute as i feel like a lemon standing round doing nothing!

My arms seem to be considerably weaken than the rest of my body, is there any exercises i can do on rest days that wont effect SL too much but will strengthen them?
 
Running in the snow is not fun! Freezing out there, just another 2k. Really need to start upping the distance now or im never going to improve.

2.04km in 9:43 mins

1st km 4:27, 2nd km 5:10 so basically no improvement at all!
 
Today went pretty well, major doms in my arms from last session though. Serves me right for being smug yesterday thinking I'd gotten away with it.

Squat, 2x5 20kg, 1x5 30kg, 1x5 40kg, 5x5 47.5kg, 1x3 55kg, 1x3 60kg
BOR, 2x5 30kg, 5x5 45kg
Bench, 2x5 20kg, 1x5 30kg, 1x5 40kg, 5x5 50kg
Chin ups, 5/5/5/4, all 32kg assisted

Some sort of cycle while waiting for a bench, didn't pay attention to what i did

Thought i try a couple heavier squats to see what i was in for in the coming weeks
 
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