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Realistic goals on two day split and marathon training
Posted on 2/7/19 at 2:53 pm
Posted on 2/7/19 at 2:53 pm
So I know I’m severely limited by running 40 miles a week, but I’m trying to add strength training back into my regime.
It had been three years since I lifted weights after a shoulder injury. With running so much, I lost a significant amount of strength. I’ve been lifting for six weeks and have seen my numbers jump back quicker than I expected.
First week:
Bench - 95 5x5
Squat - 135 5x5
Deadlifts - 135 3x5
OHP - 65 5x5
Pull ups - few sets of 3, struggling to get the third
Sixth week:
Bench - 155 5x5
Squat - 185 5x5
Deadlifts - 225 3x5
OHP - (kinda left this one out lately)
Pull ups - 5x5
I have time for a 45 minute session (at the max, usually 30 minutes) twice a week on Tuesdays and Fridays. Here’s my schedule:
Tuesday
Squats (heavy)
Bench (heavy)
Pull Ups
Curls
Tricep pushdowns
Friday
Squats (light)
Incline bench dumbbells (light)
Deadlifts (heavy)
Pull ups
I’ve seen some muscle memory gains, but what can I expect to see over time? When will I see the limitations with marathon training? Any plans that are a two day split? Any other compound lifts to incorporate?
It had been three years since I lifted weights after a shoulder injury. With running so much, I lost a significant amount of strength. I’ve been lifting for six weeks and have seen my numbers jump back quicker than I expected.
First week:
Bench - 95 5x5
Squat - 135 5x5
Deadlifts - 135 3x5
OHP - 65 5x5
Pull ups - few sets of 3, struggling to get the third
Sixth week:
Bench - 155 5x5
Squat - 185 5x5
Deadlifts - 225 3x5
OHP - (kinda left this one out lately)
Pull ups - 5x5
I have time for a 45 minute session (at the max, usually 30 minutes) twice a week on Tuesdays and Fridays. Here’s my schedule:
Tuesday
Squats (heavy)
Bench (heavy)
Pull Ups
Curls
Tricep pushdowns
Friday
Squats (light)
Incline bench dumbbells (light)
Deadlifts (heavy)
Pull ups
I’ve seen some muscle memory gains, but what can I expect to see over time? When will I see the limitations with marathon training? Any plans that are a two day split? Any other compound lifts to incorporate?
1
Posted on 2/7/19 at 3:46 pm to StringedInstruments
Is your goal strength, muscle, or both?
As long as you're taking in enough to keep yourself out of caloric deficit, you will be able to build muscle. You probably need a ton of protein with the amount of activity you're getting.
As long as you're taking in enough to keep yourself out of caloric deficit, you will be able to build muscle. You probably need a ton of protein with the amount of activity you're getting.
Posted on 2/7/19 at 4:22 pm to RJL2
quote:
muscle,
This. I’ve lost some weight since running but I’m definitely hitting the skinny fat zone. I definitely want some strength to avoid injuries with running and have some extra push, but truthfully, I want to look good naked.
Posted on 2/7/19 at 4:44 pm to StringedInstruments
Figure out how much you're burning and make sure you eat enough to cover that. I'm not a supplement guy, but I'm sure there are people on here that can point you in the right direction.
Posted on 2/7/19 at 7:10 pm to StringedInstruments
quote:
I want to look good naked
Then why are you training for marathons? Honestly gonna need to decide what is more important. You can look decent but you are not gonna be building muscle while doing that kind of training.
Posted on 2/7/19 at 7:13 pm to lsu777
I look pretty good :shrug:
This post was edited on 2/7/19 at 7:14 pm
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