Almost no lifting. Primarily running and grip.

[hector]

Wed Late Night

Bike Erg: 38 minutes

[augeleven]

Waiting for that w1d1 1:30/:30 jogjamz…

[hector]

Waiting for that w1d1 1:30/:30 jogjamz…

Does that mean first workout switch off between running for 1:30 and walking 00:30? Because, if so, we need to switch those numbers around.

[augeleven]

Yeah that’s what I meant. I just looked it up and the couch to 5k starts at 1/1:30. But I think it moves way too aggressively.
I would start with 5 rounds of :30 jog / 1:30 walk threeish times a week. Each week add an interval until you’re at 10 intervals. Live there for a bit until you’re bored, then do another week or two, and then move to 1:1 for a couple of months. Maybe add a half minute to your jog times every month or so. Keep your runs under 20 minutes for the first couple of months, then build up super slowly.
You’re building running habits and tendon tolerance here more than running volume. Keep your lifting the same.

Easy does it, and you’ll get there.
A month’s worth of lame 10 minute jogs is gonna get you further than a months worth of “not yet”

Or that’s what I would do.

[hector]

Yeah that’s what I meant. I just looked it up and the couch to 5k starts at 1/1:30. But I think it moves way too aggressively.
I would start with 5 rounds of :30 jog / 1:30 walk threeish times a week. Each week add an interval until you’re at 10 intervals. Live there for a bit until you’re bored, then do another week or two, and then move to 1:1 for a couple of months. Maybe add a half minute to your jog times every month or so. Keep your runs under 20 minutes for the first couple of months, then build up super slowly.
You’re building running habits and tendon tolerance here more than running volume. Keep your lifting the same.

Easy does it, and you’ll get there.
A month’s worth of lame 10 minute jogs is gonna get you further than a months worth of “not yet”

Or that’s what I would do.

Thank you!
What you suggest is essentially what I'm doing now. But after I finish 5 or 6 intervals the breaks get longer and longer. I figure extra walking will just make my feet tougher and can't hurt.
One day I'll be tough enough for the couch to 5k program!

[hector]

Thursday is an Off Day

3 milk walk/run (mostly walking)
25 minutes bike erg

[hector]

Friday is First Heavy Session Since Starting Running

Main
SSB Squat: 300 x 3s x 5r
SSB Squat: 240 x 5 x 5
Bench: 250 x 5 x 5
Bench: 170 x 5s x 10r
T-Bar Row (close grip): 210 x 6 x 6 (PR!!!)
T-Bar Row (wide grip: 160 x 5s x 10r

Aux
Psoas Curls: 60 x 6 x 6
Overhead Press: 110 x 4s x 6r
EZ Curl: 90 x 6 x 6
Reverse Hyper: 160 x 5s x 10r

Tonnage
SSB Squat: (6,000 + 4,500) = 10,500
Bench: (6,250 + 8,500) = 14,750
T-Bar Rows (7,560 + 8,000) = 15,560
Overhead Press: 2,640
EZ Curl: 3,240
----------------------------------------------------------
Total: 46,690

###########################

This is my first heavy(ish) session since I started doing cardio every day.
Loved it.
PR on T-Bar Rows.
Also, first time I benched 250 x 5 x 5 since shoulder injury several weeks ago. Only mild, mild discomfort.
Thank you, universe.

[hector]

Friday Late Night

Bike Erg: 25 minutes

[hector]

Saturday

1.5 hour speed walk

[hector]

Sunday

Bike Erg: 50 minutes

[hector]

Monday is an Abbreviated Session

Main
SSB Squat: 300 x 3s x 5r
SSB Squat: 240 x 5 x 5
Bench: 250 x 5 x 5
Bench: 225 x 5 x 5
T-Bar Rows (close grip): 210 x 6 x 6

Aux
Overhead Press: 115 x 5 x 5

Tonnage
SSB Squat: (4,500 + 6,000) = 10,500
Bench: (6,250 + 5,625) = 11,875
T-Bar Rows: 7,560
Overhead Press: 2,875
----------------------------------------------------------
Total: 32,810

##########################

Life kicked in and I had to cut my session short.
There were times when I would have been annoyed by an interruption like this.
Nowadays I'm so boring that I'm thankful I even have something of a life, interruptions and all.
I love lifting, but it's a hobby. And one I'm shitty at.
Gotta keep perspective.

Shoulder continues to recover, as evidenced by benching 250 x 5 x 5 feeling stupidly easy and overhead presses going up another 5lb. Thank you, Universe.

[hector]

Tuesday is an Off Day

Bike Erg: 74 minutes.

Should have been a running day. Exhausted and forgot. F.

[hector]

Wed is Trap Bar Deads Day

Main
Trap Bar Deads: 405 x 5 x 5
Bench: 250 x 5 x 5
Bench: 225 x 6 x 6
T-Bar Rows (close grip): 210 x 6 x 6
T-Bar Rows (wide grip): 160 x 5s x 10r

Aux/Rehab
Overhead Press: 120 x 5 x 5

Tonnage
Trap Bar Deads: 10,125
Bench; (6,250 + 8,100) = 14,350
T-Bar Rows: (7,560 + 8,000) = 15,560
Overhead Press: 3,000
-----------------------------------------------------------
Total: 43,035

###########################

Temp was 92. "Real feel" was 102.
Pleasures of a garage gym with no fan.

Benching continued to be super easy. This is the first session in forever to make my boobies sore.

Shoulder rehab going well. Added another 5 lb.

Wanted to squat again, but needed to deadlift. Sometimes you gotta do the lifts you don't want to do.

[hector]

Thursday is an Off Day

3 mile run/walk.
25 minutes bikeerg.

Running is slowly getting easier.

[hector]

Friday Friday Friday

Main
SSB Squat: 300 x 3s x 5r
SSB Squat: 240 x 5 x 5
Bench: 255 x 5 x 5
Bench: 225 x 6 x 6
T-Bar Row (close grip): 200 x 5s x 8r
T-Bar Rows (wide grip): 160 x 5s x 10r

Aux
Psoas Curl: 60 x 6 x 6
Overhead Press: 135 x 5 x 5
Reverse Hyper: 160 x 5s x 10r

Tonnage
SSB Squat; (4,500 + 6,000) = 10,500
Bench: (6,375 + 8,100) = 14,475
T-Bar Rows: (8,000 + 8,000) = 16,000
Overhead Press: 3,375
----------------------------------------------------------
Total: 44,350

###########################

Was going to Overhead Press 120 x 5 x 5. Still rehabbing shoulder. Said "fuck it." Decided to just do 135 x 5 x 5.

Upped bench work sets by 5lb. Bench is about to where it was before shoulder injury.

Have a good weekend.

[hector]

Sunday is an Off Day

Bike Erg: 48 minutes

[hector]

Monday Lunch Break

Bike Erg: 23 minutes

[hector]

Monday (First Time Lifting After Cardio)

Main
Squat: 300 x 3s x 5r
Bench: 250 x 6s x 5r
Bench: 225 x 6 x 6
T-Bar Rows (close grip): 200 x 5s x 8r

Aux
Psoas Curls: 60 x 6 x 6
Overhead Press: 135 x 5 x 5
Reverse Hyper: 160 x 5s x 10r

Tonnage
Squat: 4,500
Bench: (7,500 + 8,100) = 15,600
T-Bar Rows: 8,000
Overhead Press: 3,375
---------------------------------------
Total: 31,475

***************************************

Going to drop the backoff bench sets of 225 and replace them with the higher-rep, lighter-weight sets of 10 I'd previously been doing.
Right shoulder feels a little worn out today.
Got a quick bike ride in during lunch. Didn't think it would mess with squatting since it was so short. Either I was wrong, or something else effected my negatively. Felt weak on squats.
Good times.

[hector]

Tuesday Lunck Break

Bike Erg: 25 minutes

[hector]

Wed is Return of Straight Bar Deadlifting

Main
Deads: 405 x 5 x 5
Bench: 260 x 5 x 5
Bench: 180 x 5s x 10r
T-Bar Rows (close grip): 200 x 5s x 8r
T-Bar Rows (wide grip): 160 x 5s x 10r

Aux
Psoas Curls: 60 x 5 x 5
Overhead Press: 140 x 5 x 5
Reverse Hyper: 160 x 5s x 10r

Tonnage
Deads: 10,125
Bench: (6,500 + 9,000) = 15,500
T-Bar Rows: (8,000 + 8,000) = 16,000
Overhead Press: 3,500
-----------------------------------------------------------
Total: 45,125

###########################

First time straight bar deadlifting in quite awhile. Which is weird, because 600 deadlift is my big goal. Got thrown off by Covid, then got thrown off with a love of Trap Bar Deads. Whatever.
Deadlifting 405 x 5 x 5 with a straight bar felt great. Every set easier than the last.
Surprisingly, benching 260 x 5 x 5 also felt easy. Real easy. Bizarrely, I think I'm coming out of this shoulder injury stronger than I was going in.

Unrelatedly, I liked, and miss, Smu.