Generic Stronglifts + some running
- Thread starter Repta
- Start date
I'm really struggling with energy levels and sleep at the minute so going to need to sort that out as I can't complete workouts.
Squats, 2x5 20kg, 1x5 40kg, 1x5 60kg, 1x3 80kg, 5/5/5/5/4 95kg
Bench , 2x5 20kg, 1x5 40kg, 1x5 60kg, 5/5/5/4/2 72.5kg
Squats, 2x5 20kg, 1x5 40kg, 1x5 60kg, 1x3 80kg, 5/5/5/5/4 95kg
Bench , 2x5 20kg, 1x5 40kg, 1x5 60kg, 5/5/5/4/2 72.5kg
Today was going great until the power went out and the gym ended up closed for the rest of the day. Didnt get to finish deadlifts
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
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
2 weeks of holiday now back at training. Yesterday attempted a run, hit a 1km PB of 3:32mins but the 2nd km just didn't happen and took 7 mins.
Today decided to ignore the deload and just carry on:
Dumbbell Row, 2x5 16kg, 1x5 20kg, 1x5 24kg, 5x5 28kg
Squat, 2x5 20kg, 1x5 40kg, 1x5 60kg, 1x3 80kg, 5/4/3/3/2 97.5kg
Bench, 2x5 20kg, 1x5 40kg, 1x5 60kg, 5/5/5/4/3 72.5kg
My legs are aching already so tomorrow will be fun!
Today decided to ignore the deload and just carry on:
Dumbbell Row, 2x5 16kg, 1x5 20kg, 1x5 24kg, 5x5 28kg
Squat, 2x5 20kg, 1x5 40kg, 1x5 60kg, 1x3 80kg, 5/4/3/3/2 97.5kg
Bench, 2x5 20kg, 1x5 40kg, 1x5 60kg, 5/5/5/4/3 72.5kg
My legs are aching already so tomorrow will be fun!
Every time i think im getting closer to 100kg i fail miserably!
Squat, 2x5 20kg, 1x5 40kg, 1x5 60kg, 1x3 80kg, 5/2/3/3/2 97.5kg
OHP, 2x5 20kg, 1x5 30kg, 1x3 40kg, 5x5 47.5kg
Deadlifts, 1x5 60kg, 1x5 80kg, 1x3 100kg, 1x5 105kg
Chin-ups 5/4/3
Got a few videos of squat and deadlift which ill put up tomorrow. Got a few things to work on!
Squat, 2x5 20kg, 1x5 40kg, 1x5 60kg, 1x3 80kg, 5/2/3/3/2 97.5kg
OHP, 2x5 20kg, 1x5 30kg, 1x3 40kg, 5x5 47.5kg
Deadlifts, 1x5 60kg, 1x5 80kg, 1x3 100kg, 1x5 105kg
Chin-ups 5/4/3
Got a few videos of squat and deadlift which ill put up tomorrow. Got a few things to work on!
Last edited:
Few videos, think I have a fair bit of work to do
80kg Squat
Need to get lower
97.5kg Squat
Need to get lower and stop rocking
60kg Deadlift
Bar path wasn't straight and think my hips were too low so tried to fix on the others.
80kg Deadlift
Bar path still not quite straight
105kg Deadlift
Back rounding
I will have missed loads from this videos so any advice is appreciated!
80kg Squat
Need to get lower
97.5kg Squat
Need to get lower and stop rocking
60kg Deadlift
Bar path wasn't straight and think my hips were too low so tried to fix on the others.
80kg Deadlift
Bar path still not quite straight
105kg Deadlift
Back rounding
I will have missed loads from this videos so any advice is appreciated!
Some sort stomach bug yesterday so gym was no go. Probably should have taken today off but re-measured my beep test distance and realised i was 0.5m short. Felt i had to do another one and through in the rest of the army fitness test.
8.7 so way of, need 10.2
44 pressups in 73 seconds, nice and easy plenty of time spare
51 sit ups in 2 mins, 1 sit up off, this surprised me was expecting it to be easy
the press ups and sit ups are considerably harder straight after the beep test!
8.7 so way of, need 10.2
44 pressups in 73 seconds, nice and easy plenty of time spare
51 sit ups in 2 mins, 1 sit up off, this surprised me was expecting it to be easy
the press ups and sit ups are considerably harder straight after the beep test!
Drop squats to 80kg and narrowed my stance a bit. Easily getting depth now but still need to improve core bracing. Not sure how i managed to get the last rep on bench but finally through that plateau, approaching bodyweight bench now!
Squats, 2x5 20kg, 1x5 40kg, 1x5 60kg, 5x5 80kg
Bench , 2x5 20kg, 1x5 40kg, 1x3 60kg, 5x5 72.5kg
Dumbbell row, 2x5 16kg, 1x5 20kg, 1x5 24kg, 5x5 30kg
Squats, 2x5 20kg, 1x5 40kg, 1x5 60kg, 5x5 80kg
Bench , 2x5 20kg, 1x5 40kg, 1x3 60kg, 5x5 72.5kg
Dumbbell row, 2x5 16kg, 1x5 20kg, 1x5 24kg, 5x5 30kg
So decided seeing as Im training partly to pass the army officers fitness test i would do a slightly modified version of the Army's fitness program. May drop the volume of SL to 3x5 if things get too much! So today:
3x10 press ups, 3 sec pause at bottom
3x12 sit ups
3x10 body weight squats
10min jog @ 6:30min/km pace
20min run @ 5:30min/km pace
total 5.25km 30:02 mins, for such a slow pace it took it out of me. Doesn't help leaving at the top of a very large hill!
3x10 press ups, 3 sec pause at bottom
3x12 sit ups
3x10 body weight squats
10min jog @ 6:30min/km pace
20min run @ 5:30min/km pace
total 5.25km 30:02 mins, for such a slow pace it took it out of me. Doesn't help leaving at the top of a very large hill!
While gym hasn't happened this week really, has given me a chance to pick up the running again.
6.5km Interval training
8.9km run
7.1km interval training
8.1km run
Some body weight stuff after each.
Not squatting 3 times a week has made the running a lot easier so going to move away from SL now and start 5/3/1 on Monday. Does this workout look ok?
Monday
Deadlift
Pull-ups
Dumbbell rows
Lat pulldowns
Wednesday
Squat
Bulgarian Split Squat
Leg press
Calf raises? maybe not sure
Friday
Bench
Dumbbell incline bench
Dips
Tricep pulldowns
Sunday
OHP
Seated Dumbbell Press
Dumbbell side raises
Chin-ups
Tbh I have just thrown in accessories I enjoy or like the sound of. If there are better options please let me know! Will probably take a bit of tweaking to get the balance right with running 3+ times a week.
6.5km Interval training
8.9km run
7.1km interval training
8.1km run
Some body weight stuff after each.
Not squatting 3 times a week has made the running a lot easier so going to move away from SL now and start 5/3/1 on Monday. Does this workout look ok?
Monday
Deadlift
Pull-ups
Dumbbell rows
Lat pulldowns
Wednesday
Squat
Bulgarian Split Squat
Leg press
Calf raises? maybe not sure
Friday
Bench
Dumbbell incline bench
Dips
Tricep pulldowns
Sunday
OHP
Seated Dumbbell Press
Dumbbell side raises
Chin-ups
Tbh I have just thrown in accessories I enjoy or like the sound of. If there are better options please let me know! Will probably take a bit of tweaking to get the balance right with running 3+ times a week.
First week done, seems to be quite a good balance. Legs were tired for thursdays run but that was expected. Surprised me how much more difficult dumbbell exercises are, wasn't expecting to have to go that light
Monday
Deadlift – Warmup, 1x5 82.5kg, 1x5 95kg, 1x10 107.5kg
Pull-ups – 3/2/2
Dumbbell rows – 3x8 26kg
Lat pulldowns – 3x8 59kg
Tuesday
7.15km of interval training
Wednesday
Squat – Warmup, 1x5 70kg, 1x5 80kg, 1x8 92.5kg
Bulgarian Split Squat – 3x8 10kg
Leg press – 3x8 100kg
Dumbbell Curls – 8/6/5 14kg
Thursday
9.14km run
Friday
Bench – Warmup, 1x5 50kg, 1x5 60kg, 1x11 67.5kg
Dumbbell incline bench – 6/8/8 24kg
Dips – 8/7/5
Tricep pulldowns – 8/8/16 26kg
Saturday
Multi stage fitness test – 9.3
Sunday
OHP – Warmup, 1x5 35kg, 1x5 40kg, 1x11 45kg
Seated Dumbbell Press – 3x8 14kg
Dumbbell side raises – 3x8 5kg
Chin-ups – 7/6/4
Monday
Deadlift – Warmup, 1x5 82.5kg, 1x5 95kg, 1x10 107.5kg
Pull-ups – 3/2/2
Dumbbell rows – 3x8 26kg
Lat pulldowns – 3x8 59kg
Tuesday
7.15km of interval training
Wednesday
Squat – Warmup, 1x5 70kg, 1x5 80kg, 1x8 92.5kg
Bulgarian Split Squat – 3x8 10kg
Leg press – 3x8 100kg
Dumbbell Curls – 8/6/5 14kg
Thursday
9.14km run
Friday
Bench – Warmup, 1x5 50kg, 1x5 60kg, 1x11 67.5kg
Dumbbell incline bench – 6/8/8 24kg
Dips – 8/7/5
Tricep pulldowns – 8/8/16 26kg
Saturday
Multi stage fitness test – 9.3
Sunday
OHP – Warmup, 1x5 35kg, 1x5 40kg, 1x11 45kg
Seated Dumbbell Press – 3x8 14kg
Dumbbell side raises – 3x8 5kg
Chin-ups – 7/6/4
Monday
Deadlift – Warmup, 1x3 87.5kg, 1x3 100kg, 1x5 112.5kg – just couldn’t keep core tight for some reason
Pull-ups – 5/4/3
Dumbbell rows – 3x10 26kg
Lat pulldowns – 3x10 59kg
Tuesday
3.01km – supposed to be 10km but my hamstrings weren’t happy so I thought it was wise to end early
Wednesday
Bench – Warmup, 1x3 55kg, 1x3 62.5kg, 1x10 70kg
Dumbbell incline bench – 3x10 24kg
Dips – 10/10/7
Tricep pulldowns – 10/7/6 26kg
Thursday
3.97 km total. Warmup, then 1.5mile as fast as possible which was 10:30. Was aiming for sub 10 so was disappointing
Friday
Squat – Warmup, 1x3 75kg, 1x3 87.5kg, 1x6 97.5kg
Bulgarian Split Squat – 3x10 10kg
Leg press – 3x10 100kg
Dumbbell Curls – 10/8/6 14kg
Saturday
Nothing as I was diving
Sunday
23 minutes interval training on treadmill
OHP – Warmup, 1x3 37.5kg, 1x3 42.5kg, 1x9 47.5kg
Seated Dumbbell Press – 3x10 14kg
Dumbbell side raises – 3x10 5kg
Chin-ups – 7/7/5
Trying to find the right order to maximise the amount of rest my legs get. Still not there yet as running was a real struggle this week. Next week will be worse as I am away thur-mon so will try to squeeze everything in before I go.
Deadlift – Warmup, 1x3 87.5kg, 1x3 100kg, 1x5 112.5kg – just couldn’t keep core tight for some reason
Pull-ups – 5/4/3
Dumbbell rows – 3x10 26kg
Lat pulldowns – 3x10 59kg
Tuesday
3.01km – supposed to be 10km but my hamstrings weren’t happy so I thought it was wise to end early
Wednesday
Bench – Warmup, 1x3 55kg, 1x3 62.5kg, 1x10 70kg
Dumbbell incline bench – 3x10 24kg
Dips – 10/10/7
Tricep pulldowns – 10/7/6 26kg
Thursday
3.97 km total. Warmup, then 1.5mile as fast as possible which was 10:30. Was aiming for sub 10 so was disappointing
Friday
Squat – Warmup, 1x3 75kg, 1x3 87.5kg, 1x6 97.5kg
Bulgarian Split Squat – 3x10 10kg
Leg press – 3x10 100kg
Dumbbell Curls – 10/8/6 14kg
Saturday
Nothing as I was diving
Sunday
23 minutes interval training on treadmill
OHP – Warmup, 1x3 37.5kg, 1x3 42.5kg, 1x9 47.5kg
Seated Dumbbell Press – 3x10 14kg
Dumbbell side raises – 3x10 5kg
Chin-ups – 7/7/5
Trying to find the right order to maximise the amount of rest my legs get. Still not there yet as running was a real struggle this week. Next week will be worse as I am away thur-mon so will try to squeeze everything in before I go.
Monday
Deadlift – Warmup, 1x5 95kg, 1x3 107.5kg, 1x 6 120kg
Pull-ups – 7/7/4
Dumbbell rows – 3x12 26kg
Lat pulldowns – 12/12/6 59kg
Tuesday
Because I’m away at the weekend I supersetted Legs and shoulders, it was horrible! Also realised I had been doing 147.6kg leg presses, didn’t know the machine had resistance before plates are put on!
Squat – Warmup, 1x5 80kg, 1x3 92.5kg, 1x4 102.5kg
Bulgarian Split Squat – 3x12 10kg
Leg press – 3x12 147.6kg
Dumbbell Curls – 12/7/8 14kg
OHP – Warmup, 1x5 40kg, 1x3 45kg, 1x6 52.5kg
Seated Dumbbell Press – 3x12 14kg
Dumbbell side raises – 3x12 5kg
Chin-ups – 8/7/5
Wednesday
MSFT – 9.9, considerably better than I was expecting after Tuesday session. Nearly at the 10.2 I need now!
Thursday
Bench – Warmup, 1x5 60kg, 1x3 67.5kg, 1x4 75kg
Dumbbell incline bench – 3x12 24kg
Dips – 12/12/9
Tricep pulldowns – 12/10/7 26kg
7.26km of interval training
Not the not pleasant of weeks!
Deadlift – Warmup, 1x5 95kg, 1x3 107.5kg, 1x 6 120kg
Pull-ups – 7/7/4
Dumbbell rows – 3x12 26kg
Lat pulldowns – 12/12/6 59kg
Tuesday
Because I’m away at the weekend I supersetted Legs and shoulders, it was horrible! Also realised I had been doing 147.6kg leg presses, didn’t know the machine had resistance before plates are put on!
Squat – Warmup, 1x5 80kg, 1x3 92.5kg, 1x4 102.5kg
Bulgarian Split Squat – 3x12 10kg
Leg press – 3x12 147.6kg
Dumbbell Curls – 12/7/8 14kg
OHP – Warmup, 1x5 40kg, 1x3 45kg, 1x6 52.5kg
Seated Dumbbell Press – 3x12 14kg
Dumbbell side raises – 3x12 5kg
Chin-ups – 8/7/5
Wednesday
MSFT – 9.9, considerably better than I was expecting after Tuesday session. Nearly at the 10.2 I need now!
Thursday
Bench – Warmup, 1x5 60kg, 1x3 67.5kg, 1x4 75kg
Dumbbell incline bench – 3x12 24kg
Dips – 12/12/9
Tricep pulldowns – 12/10/7 26kg
7.26km of interval training
Not the not pleasant of weeks!
Last week
Monday
Deadlift – Warmup, 1x5 85kg, 1x3 107.5kg, 1x 6 120kg
Pull-ups – 7/7/4
Dumbbell rows – 3x12 26kg
Lat pulldowns – 12/12/6 59kg
Tuesday
Deadlift – Warmup, 1x5 85kg, 1x5 97.5kg, 1x10 110kg
Pull-ups – 5/5/4
Dumbbell rows – 3x8 28kg
Lat pulldowns – 3x8 59kg
2km on treadmill in 7:03mins
Wednesday
OHP – Warmup, 1x5 37.5kg, 1x5 42.5kg, 1x10 47.5kg
Seated Dumbbell Press – 3x8 16kg
Dumbbell side raises – 3x8 8kg
Chin-ups – 8/7/4
Thursday
7.63km of intervals
Friday
Squat – Warmup, 1x5 70kg, 1x5 80kg, 1x11 92.5kg
Bulgarian Split Squat – 3x8 15kg
Leg press – 3x8 167.6kg
Dumbbell Curls – 3x8 14kg
Sunday
Bench – Warmup, 1x5 55kg, 1x5 62.5kg, 1x9 70kg
Dumbbell incline bench – 3x8 22kg
Dips – 3x8
Tricep pulldowns – 3x8 27kg
Monday
Deadlift – Warmup, 1x5 85kg, 1x3 107.5kg, 1x 6 120kg
Pull-ups – 7/7/4
Dumbbell rows – 3x12 26kg
Lat pulldowns – 12/12/6 59kg
Tuesday
Deadlift – Warmup, 1x5 85kg, 1x5 97.5kg, 1x10 110kg
Pull-ups – 5/5/4
Dumbbell rows – 3x8 28kg
Lat pulldowns – 3x8 59kg
2km on treadmill in 7:03mins
Wednesday
OHP – Warmup, 1x5 37.5kg, 1x5 42.5kg, 1x10 47.5kg
Seated Dumbbell Press – 3x8 16kg
Dumbbell side raises – 3x8 8kg
Chin-ups – 8/7/4
Thursday
7.63km of intervals
Friday
Squat – Warmup, 1x5 70kg, 1x5 80kg, 1x11 92.5kg
Bulgarian Split Squat – 3x8 15kg
Leg press – 3x8 167.6kg
Dumbbell Curls – 3x8 14kg
Sunday
Bench – Warmup, 1x5 55kg, 1x5 62.5kg, 1x9 70kg
Dumbbell incline bench – 3x8 22kg
Dips – 3x8
Tricep pulldowns – 3x8 27kg