Generic Stronglifts + some running

Living in the orkneys meant i had limited training options so ended up doing a ridiculous amount of press ups. Which i presume has helped massively with bench press!
 
First failure today, on the last rep of BOR i just couldnt get the bar up evenly, right side came up fully, left side about 3/4's. No big deal ill get it on Monday!

Squats, 2x5 20kg, 1x5 40kg, 1x5 50kg, 1x5 60kg, 5x5 67.5kg
Bench Press, 2x5 20kg, 1x5 40kg, 1x5 50kg, 5x5 60kg
BOR, 2x5 30kg, 1x5 40kg, 4x5 55kg, 1x4 55kg
Tricep Dips, 12/7/6

Can feel my abs beginning to collapse on squats, what would be a couple good exercises to strengthen them so they aren't the reason for failure?
 
Not a ver successful run, couldn't keep under 5min/km from the very start. Legs felt like they had no strength in them at all. New route which had lots of elevation changes so think ill start mixing it in regularly.

5.10km 28:47mins, a rather slow 5:39min/km average. On the plus side at least it should be easy to improve on!
 
Well thats been the toughest day yet, squats were a real struggle. Realised that as i got tired i was rounding my back at the bottom of the squat, probably explains the bit of lower back soreness i was getting. OHP was a fail, felt so much heavier than 40kg did! Deadlifts were okay but my grip is starting to fail. At the end pull ups just didnt happen really!

Squats, 2x5 20kg, 1x5 40kg, 1x5 50kg, 1x5 60kg, 5x5 70kg
OHP, 2x5 20kg, 1x5 30kg, 5/5/5/4/4 42.5kg
Deadlifts, 1x5 60kg, 1x5 70kg, 1x5 80kg, 1x5 95kg
Pull ups, 2/1/1
 
Repta said:
First failure today, on the last rep of BOR i just couldnt get the bar up evenly, right side came up fully, left side about 3/4's. No big deal ill get it on Monday!

Squats, 2x5 20kg, 1x5 40kg, 1x5 50kg, 1x5 60kg, 5x5 67.5kg
Bench Press, 2x5 20kg, 1x5 40kg, 1x5 50kg, 5x5 60kg
BOR, 2x5 30kg, 1x5 40kg, 4x5 55kg, 1x4 55kg
Tricep Dips, 12/7/6

Can feel my abs beginning to collapse on squats, what would be a couple good exercises to strengthen them so they aren't the reason for failure?
Click to expand...

Hi, dude - sorry for the delay...

Regarding abz, there are a number of options:

- moar squats;
- moar paused squats;
- moar front squats;
- barbell roll-outs
- candlesticks;
- dragon flags;
- planks.

Planks are bit a lame once you start pushing your limits with squats, but roll-outs and candlesticks (and eventually dragon flags) are great for that sort of area.

But the easiest one is just more squats. Lots of squats. Millions of squats. :D
 
Thanks for that! More squats sounds good to me! Will add front squats at some point, once i have no form issues the the other lifts. Lots to get working with now!
 
Going to have to have a bit of a re-think on my training. Now that the lifting has got harder my legs have no energy for running the next day. Think if going to try running on after lifting and then giving myself a proper rest day in between.

Run today, 2.05km 10:00. Same as last run, struggled from the very beginning
 
Decided to add another accessory to each work out, curls for A and tricep push downs for B. Today went well, squats felt good, got through the row, last bench press rep was a bit shaky though.

Squats, 2x5 20kg, 1x5 40kg, 1x60kg, 5x5 72.5kg
BOR, 2x5 30kg, 1x5 40kg, 5x5 55kg
Ez bar curls, 3x8 20kg
Bench, 2x5 20kg, 1x5 30kg, 1x5 40kg, 1x5 50kg, 5x5 62.5kg
Tricep dips, 5/5/5, ran out of time so just did 5 with 30s rest in between

got home and decided to try an old ab workout i used to do:

long-arm crunch 12 reps
Reverse crunch 12 reps
Janda sit-up 12 reps
Jacknifes 12 reps
Extended plank 45 seconds

Used to do 5 sets of that, could only manage 1 so time to stop neglecting my abs!
 
Today was a real slog, hopefully a bad day. Deadlifts where a real struggle, strange as 95kg went up easy on friday! Not happy with myself on OHP, should have taken the extra 30 secs rest i had available and i would have got it.

Tricep pushdowns, 3x8 23kg
Deadlifts, 1x5 60kg, 1x5 70kg, 1x5 80kg, 1x5 90kg, 1x5 100kg
Squats, 2x5 20kg, 1x5 40kg, 1x5 60kg, 5x5 75kg
OHP, 2x5 20kg, 1x5 30kg, 5/5/4/5/5 42.5kg
Chin ups, 5/3/2
OHP, 1x20 20kg, wanted to make my arms burn for failing me!

Ab workout:

Ab wheel roll-outs 12 reps
long-arm crunch 12 reps
Reverse crunch 12 reps
Janda sit-up 12 reps
Jacknifes 12 reps
Extended plank 45 seconds

Felt a lot easier this time, think ill move to 2 sets on monday.

Taking a week off running, to try and recover a bit. Hopefully do around 10k on saturday if i can motivate myself!
 
Feel really good about this session, was all really tough but in a good way!

Squats, 2x5 20kg, 1x5 30kg, 1x5 50kg, 1x3 70kg, 5x5 77.5kg
Bench, 2x5 20kg, 1x5 30kg, 1x50kg, 5x5 65kg
BOR, 2x5 30kg, 1x5 50kg, 5x5 57.5kg
Ez bar curls, 3x8 22.5kg
Tricep dips, 10/10/6, once i hit 3x10 ill move to weighted dips

My abs feel like they are on fire so figured they have had enough of a workout today.
 
Spent all yesterday throwing up so didn't go for a run. Still feel rough today but decided to do the beep test. Only managed up to 6.5 until had to stop to throw up. Maybe i should have continued resting today!
 
Third time lucky for OHP, might have had something to do with Glen Ross waiting for the rack so I couldn't fail!

Squats, 2x5 20kg, 1x5 40kg, 1x5 60kg, 5x5 80kg
OHP, 2x5 20kg, 1x5 30kg, 5x5 42.5kg
Deadlifts, 2x5 60kg, 1x5 70kg, 1x5 80kg, 1x5 90kg, 1x5 105kg
Tricep Pushdowns, 3x8 27kg
Pull ups, 2/1/1, I am really really awful at these
Dead hangs, 32 secs / 31 secs / 22 secs

Ab workout will have to happen later as I ran out of time
 
While the lifting part of this has gone well it is safe to say I have completely failed at the running part. It is time to change that, got to stop making excuses, have started this HIIT training plan. Will do the beep test every 2 weeks to gauge where my fitness is, ultimate goal is 10.2 which really shouldn't be that hard to get at 25! Program

First day done today, warm up and cool down were light jogging with dynamic stretching:

3min warm-up
2 min run / 1min walk x 7
7 min cool down

Total distance 4.76km, time 30:12 mins
 
Dont have much left in me for squats now, will be squatting my body weight on Friday so hopefully i get through that one! Bench press not much better next couple are going to be a real struggle. Surprisingly BOR was okay.

Squats, 2x5 20kg, 1x5 40kg, 1x5 60kg, 1x3 70kg, 5x5 82.5kg
Bench, 2x5 20kg, 1x5 40kg, 1x5 60kg, 5x5 67.5kg
BOR, 2x5 30kg, 1x5 40kg, 5x5 60kg
EZ bar curls, 3x8 22.5kg
Tricep dips, 10/10/7
Lat pull downs, 3x8 39kg
Ab wheel roll outs 12
 
Running again, felt a lot tougher for some reason!

3min warm-up
2 min run / 1min walk x 7
7 min cool down

Total distance 4.75km, time 30:17 mins
 
Didnt manage OHP today predictably, was so close though! Not quite bodyweight squats but basically there, 85kg at 85.3kg BW.

Squats, 2x5 20kg, 1x5 40kg, 1x5 60kg, 1x3 80kg, 5x5 85kg
OHP, 2x5 20kg, 1x5 30kg, 1x3 40kg, 5/5/4/5/5 45kg
Deadlifts, 2x5 60kg, 1x5 70kg, 1x3 90kg, 1x3 100kg, 1x5 110kg
Chin ups, 4/4/3
Dead hangs, 44secs / 32 secs/ 25 secs
Tricep Pushdowns, 8/7/5 32kg
 
I really don't like cardio at all, HIIT is only marginally more enjoyable than just running! Last 2 intervals my legs felt like jelly

3min warm-up
1.5 min run / 1min walk x 9
7 min cool down

5.02km in 31:18 mins
 
Well that was awful, on squats my form really broke down as i got towards the end, abs were collapsing and was having to use my lower back to save them. Going to drop back down to 80kg and work my way back up, not moving on until form is good each time. Bench I have no idea what happened, just couldnt keep tight on the last to sets, will chalk it down to an off day and hopefully wont happen again. BOR going to drop the weight down to 50kg again, im bouncing too much. All in all a pretty unsuccessful day! Will have to revaluate my goals a bit now i think!

Squats, 2x5 20kg, 1x5 40kg, 1x5 60kg, 1x3 80kg, 5x5 87.5kg
Bench, 2x5 20kg, 1x5 40kg, 1x3 60kg, 5/5/5/4/3 70kg
BOR, 2x5 30kg, 1x5 50kg, 5x5 62.5kg
EZ bar curls, 3x8 25kg
Tricep Dips, 10/10/8
Lat pulldowns, 3x8 45kg
 
You must log in or register to reply here.
Back
Top Bottom