Accensi0n - Fitter, Faster, Stronger

accensi0n

Right,

I had a log in the running forum for the past few months cos I was training for a couple of races but feel it would be better to start one here instead as my priorty is getting stronger and think I'd get better feedback here in regards to that.

I did a 5K and a 10K race, clocking 24:22 and 1:00:15 respectively.

I'm a novice when it comes to both running and weight lifting.


Stats:

Age: 23
Sex: Male
Height: 5' 7/8"
Weight: 62kgs


My current gym session would be something like the below:

Squats: 5 x 5
Deadlift: 2 x 5
Pullups: 1 x 6, 1 x 4, 2 x 3

I was going to the gym 3 days a week and running 3 days a week but I may cut the running down to 2 days.

Seeing a physio at the moment because I had a muscle imbalance between my chest and back muscles which was giving me pains in my back and shoulder so I'm not benching at the moment and I'm doing some excersies given by the physio to strengthen my shoulder and back muscles.


Goals that I want to reach by the end of the summer are:

Squat more than 1.5 times my bw. (3 x 5)
Deadlift more than 1.5 times my bw. (1 x 5)
Benchpress more than my bodyweight (3 x 5)
Close the No. 1.5 CoC gripper
Run 5K in sub 24 minutes

accensi0n

Today

Deadlift

25kgs - 1 x 5
45kgs - 1 x 5
55kgs - 1 x 5
65kgs - 1 x 5
70 kgs - 1 x 5
75 kgs - 1 x 5

Pullups

1 x 6, 1 x 4, 1 x 6, 1 x 4, 1 x 3


Some shoulder and grip work.

accensi0n

Today

Run

3K - 15:55

accensi0n

Today

Squats

bw - 1 x 10
40kgs - 1 x 5
60kgs - 1 x 5
70kgs - 1 x 5, 1 x 4
65kgs - 3 x 5


Press

20kgs - 1 x 5
25kgs - 5 x 5


Deadlift

60kgs - 1 x 5
70kgs - 1 x 5
77.5kgs - 1 x 5


Pullups

1 x 5, 1 x 4, 1 x 3


Didn't concentrate on my form enough with the squat, rushed it a bit.

Was my first time doing the press. Have been watching the rippatoe videos on youtube. I felt a little shaky but more steady after tightening my abs and pushing my feet outwards a little into the ground.

Deadlift felt good and reckon I could have done 82.5kgs 1 x 5. Before, I was pushing with my heals but I read a comment by Hanley I think that said to push with the front of your feet and since I've starting doing that I've found it much easier.

Felt a bit of a twinge in my shoulder doing the pullups in the last set. This whole pain my shoulder and back thing is starting to annoy me.

accensi0n

Today

Run

3K - 17:26


EDIT: Weight this morning was just over 60kgs. BF% was about 11% according to Accu-Measure Caliper

accensi0n

Today

Squats

bw - 1 x 10
40kgs - 1 x 5
60kgs - 1 x 3
67.5kgs - 1 x 5, 1 x 4, 3 x 5


Press

20kgs - 1 x 5
25kgs - 1 x 5
27.5kgs - 1 x 5, 1 x 4, 1 x 4


Deadlift

60kgs - 1 x 5
70kgs - 1 x 5
75kgs - 1 x 2
80kgs - 1 x 5


Pullups

1 x 5, 1 x 5, 1 x 4, 1 x 3


Squating was alright. Noticed that my right elbow was more forward than my left. This is probably because of the shoulder/back problem I've been having on my right side.

Press was tough and then I felt a twinge in my shoulder so stopped.

Deadlift was good.

Pullups were grand until the last set when I felt a twinge in my shoulder.

Also have a little pain in my left hamstring so may not run over the weekend.

accensi0n

Today

Deadlift

45kgs - 1 x 5
65kgs - 1 x 5
75kgs - 1 x 5
82.5kgs - 1 x 5


Press

5kgs - 1 x 10
15kgs - 1 x 5
25kgs - 5 x 5


Pullups

5 x 5


Deadlifts were grand. Could have been more controlled.

Press was alright. Really feel it in my forearms with this excercise. Need to focus more on stabilising myself.

Getting more reps out of the pullups.

accensi0n

Today

Run

6.2K

Had to walk the last 200m or so because my left foot went numb! Hasn't happened before.

accensi0n

Today

Squats

bw - 1 x10
40kgs - 1 x 5
60kgs - 1 x 5
70kgs - 3 x 5, 2 x 4


Deadlift

60kgs - 1 x 5
70kgs - 1 x 2
75kgs - 1 x 2
80kgs - 1 x 5


Pullups

1 x 8, 1 x 4



Felt a bit of a twinge in my shoulder before going to the gym so didn't do the press and took it easy with the pullups as well.

Squats were tough and I failed a 5th rep in the last 2 sets.

Deadlift was grand but I was meant to do 85kgs! For some reason I only went to 80kgs, thinking that was my target for the day. lol.

I'm going to start benching again next week. I think I'll press twice a week and bench once a week. If I get pains in my right shoulder again I'll stop them both completely and work on strengthening my rotator cuff area.

Since I have a chinup bar at home I think I'll start doing dips at the end of my session in the gym and leave the chin/pullups for home.

accensi0n

Today

Run

3K


Legs felt pretty tired but the 3K was pretty easy. Gonna start upping the distances next week.

Did excercises given to me by the physio for my back/shoulder.

accensi0n

Today

Squats

70kgs - 4 x 5, 2 x 3


Press

25kgs - 1 x 5
27.5kgs - 3 x 5


Squats were grand. Legs were a bit sore before doing them but they felt fine during.

Press was ok but a bit of pain in right shoulder area.

accensi0n

Today

Run

6.2K


Was grand. Opened up and felt more comfortable after about 5K. Left foot didn't go numb again which was good.

accensi0n

Today

Squats

bw - 1 x 10
40kgs - 1 x 5
60kgs - 1 x 3
72.5kgs - 2 x 5, 1 x 4, 1 x 3, 1 x 4


Bench Press

20kgs - 1 x 15
40kgs - 1 x 5


Deadlift

60kgs - 1 x 5
70kgs - 1 x 3
80kgs - 1 x 2
85kgs - 1 x 3, 1 x 2


Pullups

1 x 5, 1 x 4, 1 x 4, 1 x 3


Dips

1 x 3, 1 x 3



Squats were grand.

Shoulder started to hurt during the bench so stopped.

Deadlift didn't feel as easy as it usually does and grip is going to be a problem soon.

Shoulder started hurting a bit during the pullups and dips.

accensi0n

Today


Squats

bw - 1 x 10
40kgs - 1 x 5
60kgs - 1 x 3
75kgs - 5 x 5


Press

20kgs - 1 x 10
30kgs - 1 x 5, 1 x 4
25kgs - 1 x 5


Deadlift

60kgs - 1 x 5
70kgs - 1 x 3
80kgs - 1 x 2
87.5kgs - 2 x 3


Pullups

3 x 5


Dips

1 x 3



Squats were grand. Bit of pain in my lower back during them.

Press was really hard after doing the squats. I can do 5 x 5 if the only thing I do in a session is the press but after the squats there was no way I could do 5 x 5.

Deadlift was ok. Wanted to do 1 x 5 but did 2 x 3. The second set felt easier.

Pullups were ok, bit of pain in my right shoulder on the last few reps.

Dips were hard, bit of pain inbetween my right bicep and shoulder.

accensi0n

Today


Run

11.2K

---

Went pretty slow so found it easy enough. Picked up the pace in the last 2K.

Got some cramp which annoys the hell out of me and causes me to kick out and swear.

Left foot went numb and tingly for a while so had to stop to stretch out my leg.

Got a blister on the sole of my left foot. This is probably because I had the laces looser than usual in an attempt to stop my foot from going numb. Tight laces must not be the culprit, maybe it's the way i'm running.

BossArky

accensi0n wrote: »

.... to stop my foot from going numb. Tight laces must not be the culprit, maybe it's the way i'm running.

Hey, are your socks too tight and cutting off circulation?

Sometimes I wear padded hiking socks when running. They are a bit tight at the top and dig shins / calves. Just a thought.

accensi0n

BossArky wrote: »

Hey, are your socks too tight and cutting off circulation?

Sometimes I wear padded hiking socks when running. They are a bit tight at the top and dig shins / calves. Just a thought.

I wouldn't have thought so. They're standard lycra work socks from dunnes.

I'll wear ankle socks for my next few runs and see if there's any differance.

Cheers man.

accensi0n

Today


Squats

bw - 1 x 10
40kgs - 1 x 5
60kgs - 1 x 3
77.5kgs - 5 x 5


Bench Press

20kgs - 1 x 10
40kgs - 3 x 5


Deadlift

60kgs - 1 x 5
70kgs - 1 x 3
80kgs - 1 x 2
90kgs - 2 x 3


Pullups

3 x 5



Squats were great. Lots of grunting. Left hand went a bit tingly after the last set which was strange.

Got a little bit of pain in my left shoulder while benching.

Deadlift was strange. I was all over the place with the 80kg lifts and they felt heavy. Then the 90kg lifts felt pretty good...

Pullups were grand, no pain. Should have tried to do more though.

accensi0n

Today


Run

3.1K


Foot didn't go numb but the two times it did were after 5K so...

accensi0n

Today


Squats

bw - 1 x 10
20kg dumbell in each hand by side - 1 x 5
40kgs - 1 x 5
60kgs - 1 x 5
70kgs - 1 x 3
80kgs - 2 x 5, 2 x 3


Press

20kgs - 1 x 5
25kgs - 3 x 5


Deadlift

60kgs - 1 x 5
70kgs - 1 x 3
80kgs - 1 x 2


Pullups

1 x 6, 1 x 5, 1 x 4



Not a great session.

I had soreness in my lower back while squating during my last session. It continued again today and I couldn't complete 5 x 5 @ 80kgs.

I didn't complete my deadlift workout for fear of my lower back exploding. Figured if it was hurting during squating, I definitely shouldn't push the deadlift!

Press today was the best yet. No shoulder pain at all.

Pullups were grand. Wanted to do 6, 5, 5 but couldn't get the last rep.


I'm not going to squat or deadlift until next week. Give the back a break. So Friday will be bench press, pullups, pushups, bw squats etc.


Also had a bit of soreness in my right hamstring.

I want to do a 12.3K run on Saturday so,
Note To Self: If your right hamstring starts to hurt during your run tomorrow, STOP!

accensi0n

Today

Run

6.2K

Tough. Was breathing heavy and legs were feeling it. Felt really good afterwards though. No pain in my right hamstring which was great. With no squating tomorrow I should be pretty good for a long run on Saturday.

Also, wore ankle socks during my run today and my foot didn't go numb. I did get the sensation in my lower left calf that I get before it happens though. TBH, I really don't think its the socks.

accensi0n

Today

Worked out at home today.


Bench

26kgs - 1 x 10
47.5kgs - 1 x 5
42.5kgs - 3 x 5


Dumbbell bent over row

15kgs - 3 x 10


Pullups supersetted with 30 second planks

1 x 5, 4 x 4


Dummbell bicep curls

10kgs - 2 x 10


bodyweight squats

1 x 30



Good session, got the heart goin.

Did some shoulder work yesterday so was feeling it a bit during the benching.

The pullups supersetted with the planks was pretty tough, really liked it.

accensi0n

Today

12.4K


The longest run I've ever done. Took it pretty slowly so felt grand for most of it. The last couple of K were tough.

There's a 10K run on the 16th of May that I want to do in sub 60 minutes.

http://www.runireland.com/events/cappagh-hospital-10k-fun-run

accensi0n

Today


Squats

20kg dummbell in each hand - 1 x 10
bw - 1 x 10
40kgs - 1 x 5
60kgs - 1 x 3
70kgs - 1 x 3
80kgs - 3 x 5, 2 x 3


Press

20kgs - 1 x 5
27.5kgs - 3 x 5


Deadlift

60kgs - 1 x 3
80kgs - 1 x 3
90kgs - 1 x 5


Pullups

2 x 5


Squats were a bit wobbly and I couldn't complete the last two sets. No pain in the lower back so the rest did it good.

Press was grand.

Deadlift was grand. Got the five reps at 90kgs. I did less warm up reps than usual so I'll continue this.

Stopped doing the pullups because of a twinge in the right side of my back.

Overall the session wasn't great. I didn't concentrate nearly enough and felt a bit all over the place.

rainbow kirby

accensi0n wrote: »

Today

12.4K


The longest run I've ever done. Took it pretty slowly so felt grand for most of it. The last couple of K were tough.

There's a 10K run on the 16th of May that I want to do in sub 60 minutes.

http://www.runireland.com/events/cappagh-hospital-10k-fun-run

Good going I'm sure you'll have no problems going sub-60 this time - the course being less crowded than the Great Ireland Run will be helpful.

floggg

Good work.

Are you doing any interval training? I found that a day or two interval training every week helped me bring down my times - it gave my body and lungs a chance to get used to increased pace. I got my 10k time down to just over 42 mins before i gave up distance running.

Also, you should have a look at the starting strength wiki. You're actually doing something quite similar already. Whether or not you want to change anything around, you'll probably pick up some useful tips.

accensi0n

rainbow kirby wrote: »

Good going I'm sure you'll have no problems going sub-60 this time - the course being less crowded than the Great Ireland Run will be helpful.

Cheers, I'd say I'll be grand. Going to bring a stop watch with me to make sure I'm going sub 6 minutes per K. Been reading your log every so often. Keep up the good work.

floggg wrote: »

Good work.

Are you doing any interval training? I found that a day or two interval training every week helped me bring down my times - it gave my body and lungs a chance to get used to increased pace. I got my 10k time down to just over 42 mins before i gave up distance running.

Cheers. No interval training at the moment. I plan on starting soon. I'm going to only do 5K races after this 10K.
So the plan would be 3 sessions per week. A slow run longer than 5K. Faster run that's shorter than 5K and a speed session.
Plan on taking up rugby in August and that should help increase my speed.

floggg wrote: »

Also, you should have a look at the starting strength wiki. You're actually doing something quite similar already. Whether or not you want to change anything around, you'll probably pick up some useful tips.

Yeah I based my training around SS. I'm going to start doing power excercises later which I assume would serve me better for rugby.

I should really read more excercise related articles. I tend to just read replies to posts on boards.

accensi0n

Today


Squats

bw - 1 x 10
40kgs - 1 x 5
60kgs - 1 x 3
70kgs - 1 x 3
82.5kgs - 1 x 5, 1 x 3
80kgs - 1 x 2
75kgs - 1 x 5


Bench Press

20kgs - 1 x 10
45kgs - 3 x 5


Deadlift

60kgs - 1 x 5
80kgs - 1 x 3


Pullups

3 x 5, 3 x 3



Pretty crap session.

Lower back was feeling it again during the squats.

Didn't want to push the deadlift after the squats.

Bench was grand. Shoulder was fine during it.

Pullups were good. Had more energy than usual because of the lack of squating and deadlifting....

Not happy. Might drop back to 75kgs for squat and work from there.

accensi0n

Today

Run

6.2K


Started out a bit too fast so was feeling it near the end.

Cramp in the middle toes of my right foot is really starting to annoy me. Kicks in at around the 4/5K mark then goes away after a while.

accensi0n

8/5/09


Press

25kgs - 1 x 10
30kgs - 3 x 5


Pullups supersetted with planks

5 x 5


Press was grand. No pain in the shoulders. Found it tough though.

Found the pullups easy enough and could have gone for some more sets.

Did some grip work as well.

accensi0n

Today


Run

3.1K - 14:59


Wanted to do it in sub 15 so I'm happy.

Looked at my stopwatch and had 20 seconds to make it so ran as hard as I could, was close to puking in my drive.

cardio,shoot me

haha nice time , very movie cliche-ish :P

accensi0n

cardio,shoot me wrote: »

haha nice time , very movie cliche-ish :P

Ha, cheers.

accensi0n

Today


Squats

bw - 1 x10
40kgs - 1 x 5
50kgs - 1 x 3
60kgs - 1 x 3
70kgs - 1 x 3
77.5kgs - 3 x 5


Bench press

20kgs - 1 x 10
40kgs - 1 x 5
47.5kgs - 3 x 5


Deadlift

60kgs - 3 x 5
80kgs - 1 x 3
90kgs - 1 x 1


Pullups

1 x 7, 1 x 5, 1 x 4, 2 x 3


Leg Raises

2 x 5

Blazher

accensi0n wrote: »

Today

Run

6.2K

Had to walk the last 200m or so because my left foot went numb! Hasn't happened before.

It has happened to me. when i run say 8-12k i find my feet start to feel ( or this case lack of feeling ) Num

But its nothing to worrie about i think. Hasn't stopped me

accensi0n wrote: »

Today


Run

3.1K - 14:59


Wanted to do it in sub 15 so I'm happy.

Looked at my stopwatch and had 20 seconds to make it so ran as hard as I could, was close to puking in my drive.

Well done mate. 3k in sub 15 is not bad.

accensi0n wrote: »

Today


Squats

bw - 1 x10
40kgs - 1 x 5
50kgs - 1 x 3
60kgs - 1 x 3
70kgs - 1 x 3
77.5kgs - 3 x 5


Bench press

20kgs - 1 x 10
40kgs - 1 x 5
47.5kgs - 3 x 5


Deadlift

60kgs - 3 x 5
80kgs - 1 x 3
90kgs - 1 x 1


Pullups

1 x 7, 1 x 5, 1 x 4, 2 x 3


Leg Raises

2 x 5

Nice progress mate.

accensi0n

Blazher wrote: »

It has happened to me. when i run say 8-12k i find my feet start to feel ( or this case lack of feeling ) Num
But its nothing to worrie about i think. Hasn't stopped me

Well done mate. 3k in sub 15 is not bad.

Nice progress mate.

Glad to hear someone elses foot has gone numb!

Cheers man.

accensi0n

Today

Split into 2 sessions


Session 1

Deadlift

45kgs - 1 x 5
55kgs - 1 x 3
65kgs - 1 x 3
70kgs - 3 x 8


Press

25kgs - 1 x 5
32.5kgs - 3 x 5


Session 2

Pullups supersetted with planks

10 x 5


Pushups

1 x 30, 2 x 20, 3 x 10

accensi0n

Today


Run

3.7K


Set ou to run 6.2K but started to feel it in my hamstrings and I want to squat heavy tomorrow.

After my weights session on monday which involved squats, I went to the park and did some fast running between 2 markers. My hamstrings have been feeling it since then. Hopefully after doing a few more speed sessions the recovery time will improve.

accensi0n

15/5/09


Squats

bw - 1 x 10
40kgs - 1 x 5
60kgs - 1 x 3
70kgs - 1 x 3
80kgs - 3 x 5


Bench press

20kgs - 1 x 10
40kgs - 1 x 5
50kgs - 3 x 5


Deadlift

60kgs - 1 x 5
70kgs - 1 x 2
80kgs - 1 x 2
90kgs - 1 x 5


Pullups

4 x 5, 1 x 4


Leg raises

1 x 5



Messed about with some power clean movements with just the bar. Flexibility in my wrists is poor.

accensi0n

Today


Run

5K


Bit of pain in my right foot/ankle area.

accensi0n

Today


Squats

bw - 1 x 10
40kgs - 1 x 5
60kgs - 1 x 3
70kgs - 1 x 3
82.5kgs - 3 x 5


Press

20kgs - 1 x 5
32.5kgs - 2 x 5, 1 x 1


Deadlift

60kgs - 1 x 5
70kgs - 1 x 3
80kgs - 1 x 2
92.5kgs - 2 x 3


Pullups

1 x 6, 1 x 4, 1 x3


Leg raises

2 x 5

accensi0n

Today


pullups x 10
pushups x 15
plank x 40s

pullups x 6
pushups x 15
plank x 40s

pullups x 6
pushups x 15
plank x 40s

pullups x 6
pushups x 15
plank x 40s

pullups x 6
pushups x 15
plank x 40s


Run - 3K

accensi0n

Today


Squats

bw - 1 x 10
40kgs - 1 x 5
60kgs - 1 x 3
75kgs - 1 x 3
85kgs - 3 x 5


Pullups

1 x 10
+6kgs - 1 x 3
1 x 4


Deadlift

60kgs - 1 x 5
70kgs - 1 x 3
85kgs - 1 x 2
95kgs - 2 x 3


Pullups

3 x 5


Run

2 laps of a pitch
40m sprints followed by 10 pushups - about 10 times

---

Squating was grand.

Was meant to press today but shoulder felt iffy so didn't. Did some pullups instead. First time doing pullups with added weight.

Deadlifting was grand. Wanted to do 1 x 5 instead of the 2 x 3 but couldn't hack it.

Sprinting down the park was good, really got the heart pounding.

accensi0n

Today


Squats

bw - 1 x 10
40kgs - 1 x 5
60kgs - 1 x 3
70kgs - 1 x 3
80kgs - 1 x 2
87.5kgs - 1 x 5, 1 x 4, 1 x 3


Bench Press

20kgs - 1 x 10
30kgs - 1 x 5
40kgs - 1 x 5
52.5kgs - 3 x 5


Deadlift

60kgs - 1 x 5
70kgs - 1 x 3
80kgs - 1 x 2
90kgs - 1 x 1
97.5kgs - 3 x 2


Pullups

+6kgs - 3 x 5


Run

2 laps around a pitch

14 40m sprints

accensi0n

Today


Squats

bw - 1 x 10
40kgs - 1 x 5
60kgs - 1 x 3
75kgs - 1 x 2
90kgs - 1 x 5, 1 x 4, 1 x 3


Press

20kgs - 1 x 10
30kgs - 3 x 5


Deadlift

60kgs - 1 x 5
75kgs - 1 x 2
90kgs - 1 x 2
100kgs - 1 x 2, 1 x 2, 1 x 3, 1 x 1


Hanging leg raises

2 x 5

accensi0n

1/6/09


Squats

bw - 1 x 10
40kgs - 1 x 5
60kgs - 1 x 3
75kgs - 1 x 2
90kgs - 1 x 4, 2 x 3


Bench Press

20kgs - 1 x 10
30kgs - 1 x 5
40kgs - 1 x 5
50kgs - 3 x 5


Deadlift

60kgs - 1 x 8
70kgs - 1 x 5
80kgs - 1 x 5, 1 x 3, 2 x 5

accensi0n

2/6/09


Run

6.2K - 36:45


Was very warm which made it tough.

accensi0n

3/6/09


Press

25kgs - 1 x 5
30kgs - 1 x 5
35kgs - 3 x 5


Pullups

1 x 10, 1 x 8, 1 x 4

accensi0n

5/6/09


Bench Press

25kgs - 1 x 10
35kgs - 1 x 5
45kgs - 1 x 5
55kgs - 3 x 5


Pullups

1 x 8, 1 x 6, 1 x 4


Sprints

40m x 18

accensi0n

Today


Press

15kgs - 1 x 10
25kgs - 1 x 5
35kgs - 1 x 5
40kgs - 1 x 5, 2 x 4


Pullups

5 x 5


Pushups

5 x 10

accensi0n

Today


Run

2K - 10:10

---

Set out to do 5K but the lower part of my shins started killin me.