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Comment by cleblanc | Hacker News Reader

1. Reach novice on the four lifts here: http://www.strstd.com/

2. 22:00 5k

3. 50 unbroken double unders

I strength train 3 days a week with Greyskull Linear Progression with a bunch of additional exercises. (the gist of what it is here http://strengthvillain.com/forum/viewtopic.php?f=9&t=89).

I have been at it for about 4 months and I feel the best I have ever felt, and I have an unreal amount of much energy, so much so it is starting to make sitting at a desk for 8 hours unbearable.

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1. Kudos on selecting a simple regimen to follow. I'd be wary about the deadlift and squat goals though. Depending on your knee and back health, the risk:reward ratio may be too high. Just be careful and don't push too heavy.

Glad you're seeing progress with the Greyskull Linear Progression! Sounds interesting -- I'll take a look at it.

Yes, form is so important on those two, thankfully my girlfriend is following the program as well, so we keep an eye on each other for bad form the best we can.

I'm actually much closer to novice with those than my OHP/BP, which are very far behind.

I'm actually much closer to novice with those than my OHP/BP, which are very far behind.

I think that's normal... At least I'd like to think so as I'm on the same boat. (and for me it's that squatting and deadlifting are FAR ahead).

Yea it's normal for sure. But the strstd scale normalizes each lift for the ranges. My presses are only half way to novice, but my legs are just shy.

Do you add a few other exercises in the rotation? OHP/BP would benefit from some extra triceps attention. Try dips?

I have the opposite problem. My squats/deadlifts are way behind my OHP/BP, but its largely because I'm afraid to lift heavy. I'm squatting less than half as much as I used to 5 years ago, but for more reps.

Just inputed my stats on strstd.com, I'm at intermediate in all of them just by following StrongLifts (http://stronglifts.com/) for the past 8 weeks. Highly recommended simple and effective routine.

Nice progress! Once I go through a couple deloads I may move to SL since there is more volume. GSLP is basically starting strength so just 3x5.

We definitely started with a different base level of strength if you are intermediate already! Have you been following the 5/2.5 increase strictly?

That is true, I used to lift weights in HS (17-18 yo, now 24). I have followed the 2.5/5kg strictly, but stopped adding weight to squats until I improve form (I sometimes bend lower back to compensate).

I recommend the program because its really simple. I haven't tested it against other programs' results but this one seems effective.

How are you balancing GSLP with 5k running so far?

Are you running on rest days or doing a combo?

I just run a 5k on a rest day, and warm up with a 5 minute run before I lift. Some other rest days I will do a fast mile.

I think some of the conditioning exercises, such as jump rope and burpees, have been making the biggest impact on my times

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