Powerlifting and running log

[Powerrunner]

Hello everybody!

New here, so i will introduce myself first.
30 years old, did bodybuilding from age 15 till age 26. Did reach 95kg (209lbs) 8% on a height of 1.76m (5ft 9.3in). Then did have a injury and covid happened after. Long time did no sports but wanted something different so went running since a month and also wanted to start powerlifting to get strong.

I can workout at home because i have barbell, squat rack, bench, GHR and dumbells 2-15kg (4.5-33lbs).

Today had my first workout on advice of @Perrin Aybara and did starting strength like the book practical programming advices:

Squat weight x reps
45x5
45x5
90x5
135x5
135x5
135x5
Could use more weight (Have done 200lbs for 3x5 last week to check weights) but wanted to focus on technique first. Did film myself and did see that i have a little bit of but wink and also have very bad shoulder mobility. Going to research how to fix this.

OHP
45x5
45x5
65x5
65x5
65x5
Technique was good and could go heavier easy.

Deadlift
135x5
135x5
Also need to focus on technique but will be good in a few weeks because this is very light weight for me.

Tomorrow will be running, still building up to 5km (3.1mile).

 

[Perrin Aybara]

Might be worth having a look in those books at "Becoming a Supple Leopard" by Kelly Starrett for mobility stuff.

 

[Powerrunner]

Might be worth having a look in those books at "Becoming a Supple Leopard" by Kelly Starrett for mobility stuff.

Thankyou will be going to read that one this week

 

[Powerrunner]

Did read the book: “Becoming a Supple Leopard”. I became a member of the ready state app of Kelly Starret and saw when doing the mobility test it was not as good. I also ordered a lacross ball and foam roller. So will work on mobility by starting to implement this mobility training from monday till it’s good on the test and then maintenance it.

Squat weight x reps
45x5
45x5
90x5
135x5
140x5
140x5
140x5
No but wink anymore, shoulder mobility is not what it should be but getting a little better.

BP
45x5
45x5
90x5
135x5
135x5
135x5

Deadlift
135x5
160x5
Went also well!

Good training, could go heavier but want to focus on technique and really need to work on conditioning because this is very bad. But the running will help this i’ll guess.

Have a nice day!

 

[beastmode_b]

Love lifting and running as well!
its leg day today!
knocked back 8 1/2 miles this am.
should finish today's lift with
squats
10x145
10x165
10x195
deadlifts
10x225
10x275
10x315

 

[jJjburton]

Might be worth having a look in those books at "Becoming a Supple Leopard" by Kelly Starrett for mobility stuff.

Just purchased myself now