Thanks for the advice! I might start making my weekend runs longer then, as I'm only doing 6-8 mile long runs at the weekend. I'm doing HIIT Cardion on 2 of my weight training days so hoping that will help get the pace up too
Tonight's numbers (kilos); Squat - 100 x 5, 100 x 5, 105 x 5, 110 x 5, 120 x 5 Bench - 80 x 5, 100 x 5, 100 x 5, 100 x 5, 100 x 5 Row - 60 x 5, 80 x 5, 85 x 5, 85 x 5, 85 x 5 20 mins HIIT run to finish
Today's run in my 10k and tough mudder build up was 6 miles 55 minutes, so quite a slow pace. The problem in having with my runs at the moment isn't breathing or VO2 Max, but starting to get calf soreness and tightness during my runs. Anyone think I should perhaps take a week off running and replace it with maybe rowing/cycling in the gym instead?
Browner, Do you stretch before or after the run, is it just tight or does it feel like a pull? If you think it is more like a pull then take a week or so off. - i tore my calf thinking it was just tight had to take 6 weeks off completely so not worth taking the risk
I stretch both before and after. Also foam roll a couple of times a week. It just feels really tight, but might take a week off the running to be safe!
Tonight's weights; Front squat (5reps) 65kg 70kg 70kg 75kg Military Press (5 reps) 45kg 50kg 60kg 62.5kg Deadlifts (5 reps) 100kg 120kg 140kg 160kg (5 rm PB) 20:00-22:00 MMA. An hour of sparring followed by an hour groundwork
Fridays Numbers: Squat (kgs) 80x5 90x5 100x5 110x5 130x5 100x8 Bench Press(kgs) 75x5 85x5 95x5 100x5 115x3 90x8 Row (kgs) 60x5 70x5 75x5 85x5 90x3 70x8
SD Needed After 6 weeks HST, then continuing the 5 reps through for a further 4 weeks 5x5 style, and with all the extra cardio I have been doing, I feel the time has come to take a SD break. My body is screaming for a break. With that in mind I am going to take 10 days out. When I return to the gym, I am thinking of running a Westside Program as per below; Monday– Dynamic Effort Bench Press SessionBench Press 8 X 3 @ 55% 1RM, Close Grip Bench, 4 X 5 Shoulders – Military Press, 4 X 5 Lats – Bent Over Row, 4 X 5 Wednesday– Max Effort Squat/Deadlift Session Deadlift - Three sets of 1-3 reps @ 90 -100% of 1RM Squats - Three sets of 1-3 reps @90-100% of 1RM Hamstrings – Leg Curl 3 X 6 Lower back – Reverse Hyperextensions 3 X 10 Abdominals – Weighted Sit-ups 3 X 10 Friday– Max Effort Bench Session Bench Press, three sets of 1-3 reps @ 90 -100% of 1RM Triceps – Barbell Tricep Extensions, 6 X 10 Shoulders – Rear DB Raises, 3 X 10 Lats – Seated Row, 5 X 8 Sunday– Dynamic Effort Squat/Deadlift Session Squat movement - Box Squat, 10x2 @ 50% 1RM Lower back/hamstrings – Stiff-Legged Deadlifts, 5 X 5 Abdominals – Hanging Leg Raise, 4 X 8 Would be interested to know if anyone has run a similar program and if they have had good results? My goal is to carry on loosing Body fat, while maintaining as much muscle and strength as possible, so my calories will be around a 200-300 deficit.
And if anyone knows how to make the [Enter] button work when posting threads rather than coming out in this mess I would also be gratefull! lol
Have you tried writing it in a word document then copy and paste, I don't know if that works but worth a try
Im Back.... Haven't been training much last few months due to a shoulder injury, but starting back tonight with a HST program. 3 days a week (Mon/Wed/Fri) The program I am going to run is; 2 weeks 15 reps (2 x 15) 2 weeks 10 reps (2 x 10) 4 weeks 5 reps (3 x 5) Here are the exercises; Squats SLDLs Bench Press Chins Bent Over Rows Military Press BB Shrugs Rear Delt Flies I may add in deadlifts when I get into the 5 rep stage, and alternate with squats. Looking forward to getting some gains back! Any suggestions or comments feel free to post them
First time doing high reps last night in a long time, and realised how un fit I am. I was struggling CV wise with 15 reps, especially with the squats. Anyway here are the numbers from last night; Week 1, Day 1 Squats = 60kg SLDLs = 50kg Bench Press = 60kg Chins + Bodyweight (struggled to reach 15 reps) Bent Over Rows = 50kg Military Press = 35kg BB Shrugs = 60kg Rear delt flies = 8kg Hopefully I will get some fitness back quickly!
