Any fellow SL 5x5'ers & runners?
FrustratedYoYoer
Posts: 274 Member
Hi guys, my news feed seems to be a bit quiet lately nd it'd be good to have some more friends who are following SL 5x5 or lift alongside running. I run 3 times a week (10-15 miles) and do SL 5x5 2 or 3 times depending on my shifts at work. The weights are getting quite heavy nw so some moral support would be good!
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I do! I dont post much though...but i will respond to other peoples posts.0
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I run most days (every day in December) but started SL 5x5 a few weeks ago two times a week for sure, sometimes 3. Squat and DL are still not too bad but OHP is close to fail I think.
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I run most days (every day in December) but started SL 5x5 a few weeks ago two times a week for sure, sometimes 3. Squat and DL are still not too bad but OHP is close to fail I think.
Yes I am getting there fast with OHP too. I'm up to 26.5kg with it. This is my second round of doing Stronglifts. I think last time my record was 27.5 kg. Need to do some reading about technique as I'm sure that will help. I have the Starting Strength book so I use that plus youtube videos. The whole hip thrust thing while pressing has really helped so there must be a few other tips and tricks. I'll add you too
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I run 3 days a week: Tuesday, Thursday and Sunday and do strongslifts Monday, Wednesday and Friday.
I used to run Saturday also but cut it out when I started lifting about a month ago. So far it's OK, but I realize I probably have to start eating more to continue progressing.
I am currently at: SQ: 60 kg, OHP: 32.5 kg, DL: 60 kg, BP: 45 kg, BR: 45 kg.
I'm mostly feeling the squat weight, not sure if it's from doing high bar squats (supposedly you can lift less this way, but I struggled with low bar and flexibility) or from the running.0 -
Cool I have just done workout A which is my least favourite, followed by a few accessory exercises and a 1 mile run on the treadmill since i felt like it. So far I'm up to:
Squats: 62.5 kg
BP: 36 kg
OHP: 26.5 kg
DL: 70kg
Bent row: 35 kg
I'm pretty pleased with my progress. This is new territory with the squats since last time 60 kg was my limit before I gave up. I'm getting near my previous 5x5 maxes with my other lifts but I'm taking my time going up by 0.5 or 1 kg each time since I'm a girl and it's getting pretty heavy! I was never gonna sustain those 2.5 kg jumps for very long but as long as I'm progressing I don't care how slow go.
Aiming to get out for a run tomorrow depending on how my chest is since I'm suffering with my asthma or a virus at the mo. Not sure which!0 -
Just started SL 5x5 two weeks ago. I wish I had more time to run, but I usually get out twice a week. I can't seem to run on a treadmill, so I have to fit it in during the short daylight hours... tough right now.
I also play volleyball twice a week, and do a long hot yoga session once per week.
I also eat a lot of chips & salsa. So, the struggle continues....0 -
I run/ride 3-4 days a week and lift heavy 2 days a week. I just learned about 5x5 a couple of days ago and it looks very appealing.
I'm really happy with how lifting is helping my running. I was at a plateau with distance/speed, but since I started lifting I'm less sore after a run, I've taken several minutes off my 5k and 10k times, and now a half marathon is definitely in my sights. My running buddies are getting sick of hearing me recommend lifting. 0 -
I lift + swim/bike/run... but I'm doing a bastardized version of 5/3/1.0
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KathyApplebaum wrote: »I run/ride 3-4 days a week and lift heavy 2 days a week. I just learned about 5x5 a couple of days ago and it looks very appealing.
I'm really happy with how lifting is helping my running. I was at a plateau with distance/speed, but since I started lifting I'm less sore after a run, I've taken several minutes off my 5k and 10k times, and now a half marathon is definitely in my sights. My running buddies are getting sick of hearing me recommend lifting.
Lifting has helped my running immensely. I am much quicker without having to put half as much effort in. It's great!0 -
I'll add you guys who have posted 0
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FrustratedYoYoer wrote: »
Yep, 5/3/1. Google it if you're interested.0 -
What do you guys do about calorie intake?
Personally I eat more on the lifting days than I do on my running days, but I am honestly split between building muscle and loosing fat. I know I have to up my calories to continue to make progress with lifting but I am also still +20% body fat so have a few kilos to loose.0 -
brianlundlarsen wrote: »What do you guys do about calorie intake?
Personally I eat more on the lifting days than I do on my running days, but I am honestly split between building muscle and loosing fat. I know I have to up my calories to continue to make progress with lifting but I am also still +20% body fat so have a few kilos to loose.
I eat based on my weight goals at that particular time of year... gaining in the fall/winter, cutting in the winter/spring, maintaining through race season.0 -
brianlundlarsen wrote: »What do you guys do about calorie intake?
Personally I eat more on the lifting days than I do on my running days, but I am honestly split between building muscle and loosing fat. I know I have to up my calories to continue to make progress with lifting but I am also still +20% body fat so have a few kilos to loose.
I eat according to my goal which is to lose weight. My net is set at 1660 but I kind of eat according to hunger and my work shifts. My job is also active and involved working nights. Some days (often workout days) I won't eat back all my cals unless I'm actually hungry and want them. Equally, on other days if I'm hungry then I'll eat and go over whether I worked out that day or just worked. I try to keep an eye on my net cals for the previous 7 days rather than day by day to keep myself in check.
I also go off my energy levels. If they start to dip and I feel rough I'll eat a bit more for a few days til I feel back to normal. I'm more for listening to my body these days than sticking to set limits. When it comes to my food anyway
I should also add that as long as I continue to see progress with the weights and runs I'm happy. Some months I've only lost 1-2 pounds and some nothing but it all adds up. Slow and steady for me0 -
Oops sorry0
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I'm planning on starting SL 5x5 next week (was planning to start this week but sick toddler at home). Any tips for a beginner? I haven't lifted in years and have mostly done cardio/circuit training due to the lack of a gym membership. Been a bit inconsistent with my workouts the past couple months also.0
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I literally just started SL 5X5 yesterday and I am starting C25K today So I will be running and lifting each week. I am not very strong, so I am not even starting out with a bar for lifting, just dumbbells (15lbs). I am hoping to get to the bar soon!
Lifting / M / W / F
Running / T / TH / S
Adding you now 0 -
summerdaze120 wrote: »I literally just started SL 5X5 yesterday and I am starting C25K today So I will be running and lifting each week. I am not very strong, so I am not even starting out with a bar for lifting, just dumbbells (15lbs). I am hoping to get to the bar soon!
Lifting / M / W / F
Running / T / TH / S
Adding you now
Good luck! I'm so excited to get started I will also be lifting MWF and doing some form of cardio TThS...just haven't decided on the cardio yet! Might mix it up to keep it interesting. 0 -
I run and lift weights, too. I run early in the morning on M, W, F, and then do Wendler 5/3/1 on those days, too. On Tuesdays and Thursdays I have a martial arts class and also homeschool co-op with my kids, so can't get to the gym those days. On Saturdays I will often do a longer run and then go to the gym and do some Olympic lifting work.0
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@crazyravr why do you say that? Some people have been telling me that I shouldn't run and lift so much throughout the week because my body will need more recovery time. Is that what you are referring too?0
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summerdaze120 wrote: »@crazyravr why do you say that? Some people have been telling me that I shouldn't run and lift so much throughout the week because my body will need more recovery time. Is that what you are referring too?
Depends on age and intensity. You are fine, and if life gets in the way and you get a few extra days, so be it. You can do a LOT of training in a week if you want, and have the time for it. Just have to know when you really need a day vs when you're just being lazy. That's through experience.
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mandyrene21 wrote: »I'm planning on starting SL 5x5 next week (was planning to start this week but sick toddler at home). Any tips for a beginner? I haven't lifted in years and have mostly done cardio/circuit training due to the lack of a gym membership. Been a bit inconsistent with my workouts the past couple months also.
I'd prob start with one then the other as you are a beginner. Because both will make you pretty sore at first since you're not accustomed to it. With C25K just go very slow, don't worry about speed. And SL 5x5 start as light as u need to I'd say0 -
summerdaze120 wrote: »I literally just started SL 5X5 yesterday and I am starting C25K today So I will be running and lifting each week. I am not very strong, so I am not even starting out with a bar for lifting, just dumbbells (15lbs). I am hoping to get to the bar soon!
Lifting / M / W / F
Running / T / TH / S
Adding you now
You will stop doing both sooner than you think
Are u always so negative lol0 -
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Feel free to add me also if anyone wants 0
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Thanks guys.0
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I started my first round of SL 5X5 three weeks ago, as well as starting a deliberate caloric deficit. I started light on 5X5 and everything still feels fairly easy, though I'll probably start failing on OHPs very soon. I'm currently at:
Squat: 150 lb
Bench: 135 lb
OHP: 95 lb
Row: 80 lb
Deadlift: 215 lb
I'm doing SL 5x5 on M/W/F and then running 3-5x/week. Running is a big part of my social life, so balancing both lifting and running is a must for me. My weight/BF% has been yo-yo-ing for the last couple of years. I'm currently trying to go from 196 lbs/25% to ~180 lb/20%, though I care more about BF% than weight.
If anyone here seems like-minded, feel free to add me! Thanks, Tom
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Me. I restarted lifting and cardio 2 months ago after having to take 9 months off becuase of major health issues. I can't always lift 3 days a week as my disease (Crohn's) leaves me exhausted and in pain a lot and some days I just can't make it to the gym. I had to totally restart from the beginning. I almost died in January and was on Prednisone for 4 months and couldn't do anything for 9 months so I lost all my muscles and was very, very weak. I couldn't even stand up from squatting down to pick something up off the floor. I had listed heavy (not SL) for a little over a year before I had to stop and was almost at 2x bw for deadlift.
I am doing SL plus assistance lifts as I want to be able to do pullups again.
Now I am at 135 lbs body weight at 5'8 and want to lose some weight as I gained really fast on meds.
Squat 150
Deadlift 145
Bench 60 (always sucked at this)
Ohp 40 ( I have horrible horrible shoulder mobility which makes this sucky)
Row 95
I am doing a 5k to 10k bridge program and today did 18 min run/1 min walk x3. I run right after lifting as I find being chronically ill I recovery is slower than before and I can't always make it to the gym on non lifting days. I am running slow (5.2 mph) as the bouncing jars my intestines and that scares me. Before being ill I ran a 28:34 5k as a beginner (right after c25k) and a 43:20 8k. I want to be able to do a 10 k race in June and hopefully by then increase my speed up to what it was previously.0
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