Generic Stronglifts + some running

Squats feel so much better now

Squats, 2x5 20kg, 1x5 40kg, 1x5 60kg, 5x5 82.5kg
Bench, 2x5 20kg, 1x5 40kg, 1x3 60kg, 5x5 70kg
BOR, 2x5 30kg, 1x5 40kg, 5x5 50kg
Ez Bar curls, 3x8 27.5kg
Lat pulldowns, 3x8 52kg
Tricep Dips, 10/10/8, completely that last set is so close!
 
I've had pretty much permanent calf DOMS all week, today has just pushed them too far, can barely walk now.

Beep test - 8.2
HIIT:
3 min warm-up
2 min run / 30 sec walk x 9
7 min cool down

5.14km in 31:42 mins

Disappointed my intervals where slower today but understandable having done the beep test before and the amount of soreness in my calfs
 
Pretty successful today, OHP went up easily this time.

Squats, 2x5 20kg, 1x5 40kg, 1x5 60kg, 1x3 80kg, 5x5 85kg
OHP, 2x5 20kg, 1x5 30kg, 1x3 40kg, 5x5 45kg
Deadlifts, 1x5 60kg, 1x5 80kg, 1x3 100kg, 1x3 110kg, 1x5 120kg
Tricep Pushdowns, 8/8/8 32kg
Chin ups, 3/2/2, just cant do them for whatever reason!
 
HIIT:
3 min warm-up
1 min run / 1min walk x 6
6 min cool down

3.16km in 20:33 mins

Shins are hurting after this one, think its the increase in intensity of the runs
 
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Busy day yesterday so didnt get to the gym until late. Lost concentration on my last set of bench and relaxed my lats so end up pinned under the bar. On the plus side roll of shame is nice and easy.

ez bar curls, 8/8/7 30kg
Squats, 2x5 20kg, 1x5 40kg, 1x5 60kg, 1x3 80kg, 5x5 87.5kg
Bench, 2x5 20g, 1x5 35kg, 1x5 60kg, 5/5/5/4/2 72.5kg
BOR, 2x5 30kg, 5x5 52.2kg
 
I am pretty much at my limit now for the big lifts. Deadlifts completely drained me

Squat, 2x5 20kg, 1x5 40kg, 1x5 60kg, 1x3 80kg, 5x5 90kg
OHP, 2x5 20kg, 1x5 30kg, 1x3 40kg, 5x5 47.5kg
Deadlifts, 1x5 70kg, 1x5 80kg, 1x5 90kg, 1x3 110kg, 1x5 125kg
Pull ups, 2/1/1
Dead hangs, 50 secs / 28 secs / 27 secs
Tricep Pushdowns 8/8/6 34.3kg
Hammer curls 3x8 14kg
 
Was visiting girlfriend for the weekend so no training on Saturday or yesterday. Really struggling to motivate myself to go out today. Amazing how drained i feel, which i presume is because my diet was shocking over the last few days!
 
Well just did some HIIT, felt awful the whole time and just not mentally with it. Surprisingly though my intervals where faster than last time considerably! Though i basically just walked my whole warm down

3 min warm-up
1 min run / 1min walk x 10
6 min cool down

4.39km in 29:12 mins
 
Well that was a disappointing session, failed at squats and bench again. Squats were a real struggle from the very first rep. Bench seemed to be going really well then i just hit a wall.

Squats, 2x5 20kg, 1x5 40kg, 1x5 60kg, 1x3 80kg, 5/5/5/5/3 92.5kg
ez bar curls, 3x8 30kg
BOR, 2x5 30kg, 1x5 45kg, 5x5 55kg
Bench, 2x5 20kg, 1x5 40kg, 1x5 60kg, 5/5/5/3/4 72.5kg
Lat pulldowns, 3x8 52kg
Dips, 10/10/6

I think my ambitious goal of a 300kg total for reps is out the window now, only 4 more sessions until 4th April and im sitting at 285kg. Don't think i can squeeze that 15kg out in time!
 
The up in speed today was brutal, not going to enjoy the next few weeks at all!

3 min warm-up
30 sec run / 30 sec walk x 10
6 min cool down

3.02km in 19:05 mins
 
Missed SL yesterday because i had a 12 hour day painting the hull of a yacht. Just bleep test today, my shins are giving me real problems with running so trying to take it a bit easier.

8.10 on the test, slowly getting closer to that 10.2
 
That was really tough, was physically and mentally exhausted after squats and OHP. Not sure how i managed to go on to deadlifts, was slow close to completing them, tried my first rep overhand grip and just couldn't quite lock out. Managed 4 alternate but 5th wouldnt budge.

Squats, 2x5 20kg, 1x5 40kg, 1x5 60kg, 1x3 80kg, 5x5 92.5kg
OHP, 2x5 20kg, 1x5 30kg, 1x3 40kg, 4/4/4/2/3 50kg
Deadlifts, 1x5 60kg, 1x5 70kg, 1x3 90kg, 1x3 110kg, 1x4 127.5kg
Chin ups, 4/3/3
Dead hangs, 42 secs, 23 secs, 22 secs, grip was completely gone!
Tricep pushdowns, 8/8/3 34.3kg
 
3 min warm-up
30 sec run / 30 sec walk x 14
6 min cool down

3.71km in 23:00 mins

Then 80 mins of squash after, my legs don't like me at the minute
 
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Not a good day today, arm gave way right at the start of dips and now have a sharp pain in my elbow, might have to take a few days off. Time will tell, failed bench again so deload time.

Ez Bar curls, 8/8/6 32.5kg
Bench, 2x5 20kg, 1x5 40kg, 1x5 60kg, 5/5/5/4/4 72.5kg
BOR, 2x5 30kg, 1x5 50kg, 5x5 57.5kg
Squats, 2x5 20kg, 1x5 40kg, 1x5 60kg, 1x3 80kg, 5/5/5/5/3 95kg
Dips, injured

Got a video of my 3rd set of squats so any comments would be appreciated

 
mrthingyx said:
Sortr your core bracing out, because you're snaking up and down in that movement... which basically means you're getting a really strong back, herniated discs and not much leg strength.

That's the first point.

Second, your bum seems to be winking out quite high - presumably because of a combination of unbraced core, your running (guaranteed to ruin hip flexibility) and sub-optimal foot placement.

Have alook at doing some horizontal squatting/hip scouring to find out where your knees and feet need t ogo to make sure your back stays flat during the squat.
Click to expand...

Thanks, got lots to work on!
 
Elbow is feeling good again but ive got man flu so back to training hopefully tomorrow. Decided now is a good time as any to start a cut, body fat around 23% and dont want it any higher
 
Week of illness and 2.5kg down in weight, still not feeling great but decided time to get back to training so just did light working sets.

Squats, 2x5 20kg, 1x5 40kg, 1x5 60kg, 1x3 83.2kg, 1x2 85kg, 5x5 60kg
OHP, 2x5 20kg, 1x5 30kg, 1x5 40kg, 1x3 45kg, 5x5 35kg
Deadlifts, 1x5 60kg, 1x5 90kg, 1x5 100kg
 
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