***Weightlifting Thread*** - Page 80

Tex117

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In reply to htxag09 • 8:01p, 1/21/26

AG

htxag09 said:
I'd like some input on my workout schedule. Disclaimer, I've been running for 10 years or so now, never really lifted through that time. Started lifting consistently in September of 2025. I've really enjoyed seeing my progress w/ strength training, but running is still my priority. Granted I just ran my "A" race of the season so am kind of in an off season.

I run 6 days a week & do a full body workout 3 days a week, roughly 50 minutes each workout.

Monday:
Squat: 3 x 8 reps
Bench Press: 3 x 6-8
Barbell Romanian Deadlift: 3 x 8
Barbell Bent Over Row: 3 x 6-8
Kettlebell Bulgarian split squat: 3 x 8 (per side)
Triceps push down: 3 x 8
Face Pull: 3 x 8
Hanging knee raises: 3 x to failure

Wednesday:
Neutral grip pull ups: 3 x to failure
Barbell overhead press: 3 x 8
barbell/kettlebell hip thrust: 3 x 8
Barbell reverse lunge: 3 x 6 (per side/alternating)
kettlebell romanian deadlift: 3 x 6
Barbell bicep curl: 3 x 6-8
Cable/dumbell lateral raises: 3 x 8
Banded pallof press: 3 x 12-15

Friday:
Barbell deadlift: 3 x 6
Incline bench press: 3 x 6-8
wide grip lat pulldown: 3 x 8
leg press: 3 x 8
goblet squats: 3 x 8
dumbell/ez bar skull crusher: 3 x 8
standing cable row: 3 x 6 (per side)
standing cable wood chop: 3 x 10 (per side)

How old are you? If you are running (don't know how far) 6 days a week and lifting 3 days a week…. That's just an effing lot for your body. And you may not be recovering.

Also, how strong are you? That workout (generally pretty solid actually) would take my old azz quite a bit longer than 50 minutes. You pushing hard enough? Eating enough?

But hey, if you are making progress and seeing some gains, keep on rockin!

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Tex117

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htxag09

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In reply to Tex117 • 8:06a, 1/22/26

AG

Tex117 said:
How old are you? If you are running (don't know how far) 6 days a week and lifting 3 days a week…. That's just an effing lot for your body. And you may not be recovering.

Also, how strong are you? That workout (generally pretty solid actually) would take my old azz quite a bit longer than 50 minutes. You pushing hard enough? Eating enough?

But hey, if you are making progress and seeing some gains, keep on rockin!

I'm 38.

Running about 3.5-4 hours a week. 3 or 4 of those runs are easy zone 2 runs, though. For example, this morning was 35 minutes and max HR was 125. I intentionally do my strength training on the same days as interval/tempo runs so my rest days are as light as possible.

I wouldn't say I'm the strongest...but getting stronger. Bench started around 135 in September, now doing 3 sets of 175. Squat are similar numbers. I'm usually taking 1-2 minutes between sets, depending on the workout.

As part of this, I've also been looking at overall health. I'm down about 34 pounds since July/August: 207 - 173. So have obviously been in a calorie deficit. But I'm pretty much where I'd like to be and have started to see those numbers plateau. I track all my macros and calories. Baseline goal for a day is 1750 calories, adjust based on the day (yesterday I did a 6.5 mile interval run and did strength training, I ate 2100 calories).

For the previous poster, never really realized the 2x a week RL....and don't know why. Will make some of your adjustments, I had been reading about farmers carries recently and wanted to incorporate those...just forgot about it.

I honestly never considered that I'm doing too much. I see and hear all the talk about 5-6 strength days, push/pull, leg day, etc., etc. so honestly thought I was on the light side. But good perspective and will definitely make listening to my body a priority.

CC09LawAg

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In reply to htxag09 • 8:13a, 1/22/26

If it's working for you, you're enjoying it, and you're sticking to a routine, I wouldn't change anything until you start to plateau or feel like it's too fatiguing and you aren't recovering enough.

If you started in September, you've likely got another 6 months where you can advance fairly well with what you're doing, but eventually a scheme like this where you're doing a little of a lot and the same rep/set scheme repeatedly likely won't work anymore.

Once that happens, the question you will have to ask yourself is what your priorities and goals are, because that will inform your workouts going forward. If you're happy with your strength and using it to supplement a healthy lifestyle and your running, then you can keep doing what you're doing and just rotate exercises in and out as you see fit.

If you are looking to add muscle or increase your strength gains, at some point you'll have to structure the workouts differently.

One thing to consider to increase volume if you're getting stuck on a certain weight as you move along, if you're doing a 3x6, once you're able to do it successfully, increase it to a 3x8, then a 3x10, then a 3x12, and once you're able to do that, go up 2.5, 5 or 10 pounds (depending on the exercise) and drop it back down to a 3x6.

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Tex117

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In reply to htxag09 • 11:28a, 1/22/26

AG

htxag09 said:
Tex117 said:
How old are you? If you are running (don't know how far) 6 days a week and lifting 3 days a week…. That's just an effing lot for your body. And you may not be recovering.

Also, how strong are you? That workout (generally pretty solid actually) would take my old azz quite a bit longer than 50 minutes. You pushing hard enough? Eating enough?

But hey, if you are making progress and seeing some gains, keep on rockin!

I'm 38.

Running about 3.5-4 hours a week. 3 or 4 of those runs are easy zone 2 runs, though. For example, this morning was 35 minutes and max HR was 125. I intentionally do my strength training on the same days as interval/tempo runs so my rest days are as light as possible.

I wouldn't say I'm the strongest...but getting stronger. Bench started around 135 in September, now doing 3 sets of 175. Squat are similar numbers. I'm usually taking 1-2 minutes between sets, depending on the workout.

As part of this, I've also been looking at overall health. I'm down about 34 pounds since July/August: 207 - 173. So have obviously been in a calorie deficit. But I'm pretty much where I'd like to be and have started to see those numbers plateau. I track all my macros and calories. Baseline goal for a day is 1750 calories, adjust based on the day (yesterday I did a 6.5 mile interval run and did strength training, I ate 2100 calories).

For the previous poster, never really realized the 2x a week RL....and don't know why. Will make some of your adjustments, I had been reading about farmers carries recently and wanted to incorporate those...just forgot about it.

I honestly never considered that I'm doing too much. I see and hear all the talk about 5-6 strength days, push/pull, leg day, etc., etc. so honestly thought I was on the light side. But good perspective and will definitely make listening to my body a priority.

Sounds like you have made some excellent progress just on your overall health. Good for you man.

Quote:
Once that happens, the question you will have to ask yourself is what your priorities and goals are, because that will inform your workouts going forward. If you're happy with your strength and using it to supplement a healthy lifestyle and your running, then you can keep doing what you're doing and just rotate exercises in and out as you see fit.

If you are looking to add muscle or increase your strength gains, at some point you'll have to structure the workouts differently.

This is exactly right.

If you are making progress and happy with everything, definitely don't change anything. If you want to get appreciably stronger and put on real muscle, you will need to change a few things around. (After a certain point early on, you just wont be gaining muscle in a caloric deficit, especially if you are running as well).

While everyone on this thread is very biased, once you are plateauing and not making the gains you want, I would consider leaning into the strength/muscle side of things. (And I was a big time runner, now have toned that way back in favor of trying to lift heavier and putting on good lean mass). Do that for a few months and see where you end up. Then go back to more of a running focus, or whatever else you are in to. I'm willing to bet your runs go better.

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Tex117

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jtraggie99

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12:48p, 1/31/26

AG

Slow and steady progress. Hit 182.5 kg (402 lbs) this week on deadlift. First time breaking 400 in a lot of years. Not bad for 49. Also hit 175 kg (386 lbs) squat and 115 kg (253 lb) paused bench. At 6'1" and weight fluctuating between 190 - 195, I know I'm going to need to eat more and gain some weight to continue going up, but just moving slowly. Don't want to put on a lot of bad weight at my age.

On another note, my son was supposed to have a meet last Saturday, it got postponed due to the snow / ice storm. We ended up scheduling a different meet for next Saturday. He's anxious to go compete and lift again. Just needs to hit his openers and he'll be qualified for USAPL High School Nationals at the end of March.

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