Generic Stronglifts + some running

Repta · 15 Apr 2015 at 18:33

Went for a run yesterday and felt awful. Feeling more normal today and everything went well

Squats, 2x5 20kg, 1x5 40kg, 1x5 60kg, 5x5 80kg
Bench, 2x5 20kg, 1x5 40kg, 1x3 60kg, 5x5 62.5kg
BOR, 2x5 30kg, 1x5 40kg, 1x5 50kg, 5x5 60kg

Repta · 16 Apr 2015 at 18:24

Back to HIIT

3 min warm-up
30 sec run / 30 sec walk x 14
6 min cool down

3.80km in 23:03 mins

Repta · 17 Apr 2015 at 15:53

Today felt really good

Squats, 2x5 20kg, 1x5 40kg, 1x5 60kg, 1x3 80kg, 5x5 85kg
OHP, 2x5 20kg, 1x5 30kg, 5x5 40kg
Deadlifts, 1x5 60kg, 1x5 80kg, 1x3 100kg, 1x5 120kg, 1x1 140kg

Was felling good after deads so decided to try a 1 rep max, went up really easy!

Repta · 18 Apr 2015 at 09:38

safe to say my quads are feeling it a lot more since a hopefully fixed my squat form. Need to get another video soon

Repta · 18 Apr 2015 at 18:07

Getting back into a routine, HIIT again today. Didn't feel great throughout it, the plus side being a couple months ago I would have given up but i stuck it to the end.

3 min warm-up
30 sec run / 30 sec walk x 18
6 min cool down

4.32km in 26:59 mins

Repta · 20 Apr 2015 at 15:59

Another day done, finally happy with my bench form, only taken 4 months to sort out!

Squats, 2x5 20kg, 1x5 40kg, 1x5 60kg, 1x3 80kg, 5x5 90kg
Bench, 2x5 20kg, 1x5 40kg, 1x5 50kg, 5x5 65kg
BOR, 2x5 30kg, 1x5 40kg, 1x5 50kg, 5x5 62.5kg

Repta · 21 Apr 2015 at 17:24

Safe to say I hate sprinting! Also have slight anterior pelvic tilt so more mobility work is on the cards.

3 min warm-up
15 sec sprint / 60 sec jog x 8
4 min cool down

2.55km in 16:53 mins

Repta · 23 Apr 2015 at 20:53

No training yesterday because I had a dive job on. HIIT today, as horrible as tuesday!

3 min warm-up
15 sec sprint / 60 sec jog x 10
5 min cool down

2.95km in 20:43 mins

Repta · 24 Apr 2015 at 18:07

Only had 25 mins today so no stronglifts

Squats, 1x10 20kg, 1x5 40kg, 1x5 60kg, 5/4/3/2/1 92.5kg
OHP, 1x10 20kg, 1x5 30kg, 5/4/3/2/1 45kg
Deadlifts, 1x5 70kg, 1x5 90kg

Repta · 28 Apr 2015 at 22:26

had no motivation recently. Yesterday

Squats, 2x5 20kg, 1x5 40kg, 1x5 60kg, 1x3 80kg, 5/5/4/3/5 92.5kg
Bench , 2x5 20kg, 1x5 40kg, 1x3 60kg, 5/5/5/2/4 67.5kg
BOR, nothing

Hurt my elbow on bench because i flared it out.

No HIIT today. Hopefully tomorrow motivation will be back!

Repta · 29 Apr 2015 at 20:48

Lost a bit of strength it seems, struggles with OHP and deads today

Squat, 2x5 20kg, 1x5 40kg, 1x5 60kg, 1x3 80kg, 5x5 92.5kg
OHP, 2x5 20kg, 1x5 30kg, 1x3 40kg, 5/5/5/5/2 45kg
Deadlifts, 1x5 70kg, 1x5 80kg, 1x5 90kg, 1x3 110kg, 1x4 125kg

Repta · 30 Apr 2015 at 16:58

3 min warm-up
20 sec sprint / 60 sec jog x 10
6 min cool down

3.19km in 22:16 mins

Repta · 1 May 2015 at 15:51

Squats, 2x5 20kg, 1x5 40kg, 1x5 60kg, 1x3 80kg, 5/5/5/3/3 95kg
Bench , 2x5 20kg, 1x5 40kg, 1x3 60kg, 5/5/5/4/4 67.5kg
Dumbbell row, 2x5 16kg, 1x5 22kg, 5x5 28kg

Squats are feeling better, widened my stance and brought my hands closer in. Makes it a lot easier to keep tightness. Bench another roll of shame on 4th set, this one hurt a bit more! However i was doing BOR was definitely not right, dumbbell row felt a lot better. Not looking forward to tomorrow though

Repta · 6 May 2015 at 15:39

Squat, 2x5 20kg, 1x5 40kg, 1x5 60kg, 1x3 80kg, 5x5 95kg
OHP, 2x5 20kg, 1x5 30kg, 1x3 40kg, 5x5 45kg
Deadlifts, 1x5 60kg, 1x5 80kg, 1x3 100kg, 1x3 125kg (last one was a bit dodgy)

For some reason deadlift was a real struggle and my form properly broke down, o well deload time and work my way back up

Repta · 6 May 2015 at 15:59

GSVBagpuss said:
Nice squatting L)

Thanks, can't wait for 100kg. Hopefully get it next week!

Repta · 8 May 2015 at 20:25

Pretty poor session today

Squats, 2x5 20kg, 1x5 40kg, 1x5 60kg, 1x3 80kg, 4/3/3/2/2 97.5kg
Bench , 2x5 20kg, 1x5 40kg, 1x3 60kg, 5x5 67.5kg
Dumbbell row, 2x5 16kg, 1x5 20kg, 1x5 24kg, 5/4/5/4.5/5 30kg

Repta · 13 May 2015 at 16:39

Well I have completely lost the ability to deadlift it seems, rounded my back on third rep and have tweaked something. 112.5kg should have been pretty straight forward :/

Squat, 2x5 20kg, 1x5 40kg, 1x5 60kg, 1x3 80kg, 4/5/3/4/3 97.5kg
OHP, 2x5 20kg, 1x5 30kg, 1x3 40kg, 5/5/3/5/2 47.5kg
Deadlifts, 1x5 70kg, 1x5 80kg, 1x3 100kg, 1x2 112.5kg

Repta · 22 May 2015 at 19:21

Been a pretty poor couple weeks on the training front all ive done is

Wednesday

Squats, 2x5 20kg, 1x5 40kg, 1x5 60kg, 1x3 80kg, 4/3/3/2/3 97.5kg
BSS, 3x8 20kg
Bench, 2x5 20kg, 1x5 40kg, 1x5 60kg, 5/5/4/3/3 70kg

Today

Squats, 2x5 20kg, 1x5 40kg, 1x5 60kg, 1x3 80kg, 5/5/5/4/3 87.5kg
OHP, 2x5 20kg, 1x5 30kg, 1x3 40kg, 5/5/5/0/4 47.5kg
Deadlifts, couldnt even lift 60kg

Think a mixture of lack of sleep, food and too much stress is just killing my lifts at the minute. Probably not helped by the ridiculous DOMS from BSS, hopefully things improve on monday!

Repta · 25 May 2015 at 22:12

bit better today, eating properly has helped.

Squats, 2x5 20kg, 1x5 40kg, 1x5 60kg, 1x3 80kg, 5x5 87.5kg
Bench , 2x5 20kg, 1x5 40kg, 1x5 60kg, 5/5/5/4/5 70kg
Dumbbell row, 2x5 16kg, 1x5 20kg, 1x5 24kg, 5x5 28kg

Repta · 27 May 2015 at 17:23

Back to basics on deadlift, clearly got a form and confidence issue with them.

Squats, 2x5 20kg, 1x5 40kg, 1x5 60kg, 1x3 80kg, 5x5 90kg
OHP, 2x5 20kg, 1x5 30kg, 1x3 40kg, 5/5/5/4/5 47.5kg
Deadlifts, 5x5 60kg, 3x5 80kg, 1x5 100kg