Generic Stronglifts + some running

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

 
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.
 
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
 
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
 
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!
 
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
 
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
 
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
 
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
 
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
 
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!
 
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
 
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
 
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
 
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