Generic Stronglifts + some running

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
 
Another session done

Squats, 2x5 20kg, 1x5 30kg, 1x5 40kg, 5x5 50kg
OHP, 2x5 20kg, 5x5 32.5kg
Deadlift, 1x5 50kg, 1x5 60kg 1x5 70kg, 1x5 75kg
32kg Assisted chin ups, 5x5. Time to drop weight down one notch.

Cycle 5km, 9:32 mins

First 3 sets of OHP were a real struggle, then for some reason the last 2 went up easily.
 
mrthingyx said:
:D

It's one of the problems of lifting: having to buy stuff in the "non-standard" section of shops... which - generally - doesn't exist. :(

More amusingly, however, is it gives you a very solid idea of how much more awesome than the general population you actually are. :D
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O god I hate shopping as it is, this will be fun!

Another run today, 2.38km 11.34mins. Found a nice lap with a steep hill so my aim is to get 3 laps in under 10 mins in the coming weeks. Should be doable
 
Still all going well, added tricep dips in today.

Squats, 2x5 20kg, 1x5 30kg, 1x5 40kg, 5x5 52.5kg
Bench Press, 2x5 20kg, 1x5 30kg, 1x5 40kg, 5x5 52.5kg
BOR, 2x5 30kg, 1x5 40kg, 5x5 47.5kg
Tricep dips, 5/5/5/2/2

Cycle, 5km 9:28mins
 
Today went well, concentrating on keeping my abs and glutes tight on OHP made it a bit easier!

Squats, 2x5 20kg, 1x5 30kg, 1x5 40kg, 1x5 50kg, 5x5 55kg
Deadlifts, 1x5 60kg, 1x5 70kg, 1x5 80kg
OHP, 2x5 20kg, 1x5 30kg, 5x5 35kg
27kg assisted chin ups, 5/5/5/5/3
 
Everything was a struggle today, hopefully just an off day

Squats, 2x5 20kg, 1x5 40kg, 1x5, 50kg, 5x5 57.5kg
Bench Press, 2x5 20kg, 1x5 40kg, 1x5 50kg, 5x5 55kg
BOR, 2x5 30kg, 1x5 40kg, 5x5 50kg
Tripcep dips, 5/5/5/5/4
 
Felt a lot better today

Deadlifts, 1x5 60kg, 1x5 70kg, 1x5 85kg
Squats, 2x5 20kg, 1x5 40kg, 1x5, 50kg, 5x5 60kg
OHP, 2x5 20kg, 1x5 30kg, 5x5 37.5kg
Chins ups, 1x3

Decided to dump the assisted chin ups. Unfortunately the only bar free to do them today had a plastic grip that kept rotating, didnt have time to wait so had to call it a day.
 
Bit of a longer run today, end up above 5min/km which im not pleased about but its a start! Short fast one next then push onto a 5k, its about time i forced myself to do one!

4.34km, 23:02mins
 
Going well still, realised my grip was a bit wide on bench press so fixed that. Can feel it working chest more now.

Squats, 2x5 20kg, 1x5 40kg, 1x5 50kg, 5x5 62.5kg
Bench, 2x5 20kg, 1x5 30 kg, 1x5 50kg, 5x5 57.5kg
BOR, 2x5 30kg, 1x5 40kg, 5x5 52.5kg
Tricep dips, 9/7/7 , Switched this to 3xf will do the same with chins
 
I have no idea how i keep managing OHP, on the verge of failing everytime. Last rep was a bit sloppy form wise, was a real struggle to get last inch to lock my arms! Few tweaks on my deadlift form made it a lot easier. Really feeling the squats now going to start becoming a problem soon!

Squats, 2x5 20kg, 1x5 40kg, 1x5 50kg, 5x5 65kg
OHP, 2x5 20kg, 1x5 30kg, 5x5 40kg
Deadlifts, 1x5 60kg, 1x5 70kg, 1x5 80kg, 1x5 90kg
Chin ups, 3/3/2
 
Run today, runkeeper did something funny near the end. Has the run logged as:

2.63km in 12:41mins, which is correct, it then cut out and logged the last bit as:

0.56km in 1:49, which im really not convinced is right seems far to fast!
 
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