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How did YOU work out today?? Yes..YOU!

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Todays SS workout

Squat
45x2x5
105x1x5
125x1x5
145x1x5
220x3x5

Woo-hoo, 100 kilos/2 plates next workout.

Bench Press
45x1x5
100x1x5
120x1x5
155x3x5

Deadlift
135x2x5
195x1x5
275x1x5
 
Out running up our local 'mountain' for an hour - lovely in this crisp winter morning
 
Binge Artist said:
I'm pretty new to running myself. I took it up late in the winter to start "cutting" from a bodybuilding type of bulk. But somehow, slowly but surely, running seems to be overpowering my interest in lifting. I've got terrible genetics for it, but as a recovering opiate addict, I'm definitely under the impression that running packs a more powerful endorphin punch than lifting.
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running is definitely my drug of choice. i really enjoy lifting and find it to also have a very distinct "high" (more testosterone than endorphin), and i'm into a lot of other endurance sports as well, but there's a satisfaction i get from running that i just don't find elsewhere.

At the moment, my idea of a "long" run is about 7 miles on a treadmill (1 hr @ 7 mph). The first 45 minutes of the run is "comfortable", but I seem to notice that towards the end, my form breaks down and I'm sucking some pretty heavy wind. And the next morning I feel like I've been hit by a truck (most likely from running ~15 minutes with terrible form).
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one thing that can really help out with form is sprint training. you don't have to do much, but if you just do a couple 70-100m repeats at top speed once or twice a week, it will make you more comfortable and efficient at slower speeds too. of course, there's only so much you can do about that hit-by-a-truck feeling. that's how i wake up 4 out of 7 days a week.

@thread:

2 mi warm-up
16 x 200m (little faster than mile pace) w/ 200m jog recovery
2 mi cool-down

wanted to do some more 200's but i've got speed-work tomorrow i need to stay fresh for.
 
1 mi run
4 x 50m stride drills
8 x 100m leg turnover sprints w/ 300m jog recovery
3 mi run

quads are still pretty sore from the past two days, but they'll deal with it.
 
Squat
45x2x5
115x1x5
135x1x5
160x1x5
230x3x5

Bench Press
45x2x5
100x1x5
120x1x5
157.5x3x5

Deadlift
135x1x5
205x1x5
285x1x5

Starting to get tough.
 
Push-ups, 3 sets of 30
Do them every day to build strength and muscle memory.
Next week will be 3 sets of 35
The week after the sets will be of 40, and so on.

This is a good way to increase the number of Push-ups you can do
 
4 mile run this morning

front squats 135x15, 225x12x4
leg press 665x15, 845x10, 935x8, 1025x4
ezbar curls 70x12, 80 x 12, 100 x 10, 110 x 6
 
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