Generic Stronglifts + some running

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
 
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
 
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!
 
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
 
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
 
Squats, 2x5 20kg, 1x5 40kg, 1x5 60kg, 1x3 80kg, 5x5 92.5kg
Bench , 2x5 20kg, 1x5 40kg, 1x5 60kg, 5x5 70kg
Dumbbell row, 2x5 16kg, 1x5 20kg, 1x5 24kg, ran out of time
 
Squat, 2x5 20kg, 1x5 40kg, 1x5 60kg, 1x3 80kg, 5/5/5/3/3 95kg
OHP, 2x5 20kg, 1x5 30kg, 1x3 40kg, 5x5 42.5kg
Deadlifts, 1x5 60kg, 1x5 80kg, 1x3 100kg, 1x5 102.5kg
 
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
 
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
 
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!
 
Decided to find out where i was cardio wise seeing as I have been skipping it for nearly 2 months. 20m Bleep test got 9.6 which is my best yet, no idea how to explain that!
 
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!
 
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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!
 
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!
 
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
 
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!
 
mixture of holidays and illness mean gym hasn't been happen regularly. Niggly shoulder injury so now having to take a few days rest. Will get back to logging soon
 
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.
 
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
 
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