Taylor

I'm struggling with seems to be a very similar shoulder issue as described here. A few days ago I finally used a groupon for a massage (it was scheduled way in advance so I didn't mean for this to be injury related), and afterwards and since my pain is GREATLY improved. I worked out the next day and the usual days after pain was almost not even there (still some, but i was shocked at how dull it was compared). I also changed my workout and cut out the OHP and found that to be helpful. The trainer at my gym noticed I stopped doing my normal routine and showed me a few stretches for that area specifically, but I have no idea if that is helping or hurting. NSAIDS! Good luck!

Yeah you should log your progress on this thread or an NF blog.

Hahaa this is awesome. How much weight is that you think?

That is actually super interesting. I wonder if those % translations exist for other body weight exercises.

I'll let the others go into the details about your workout, but my general thought is: If you are enjoying your workout and can/want to spend more time at the gym, do it! I think he says 45 minutes because that's a time most people can make work, while also being enough time to fully work out. Certainly not a max! Also keep in mind as you become less of a newb and level up, your workouts will naturally become longer.

Or for that matter, changing up your reps as you complete a new weight?? Similar to BW progressions... Monday- Moving up to weight X, 3X5 Wednesday- Weight X at 3X7 Friday- Weight X at 3X10 Monday- Weight X+5 at 3X5 and so on?

Tried the pulls first. Did far better than when at the end, but didn't gain from my best. Will continue this and see what happens, also gonna cut out dips. Yeah I was only deadlifting 3x a week because my weight was so low I could do it. Soon I'll switch to M-F only. Thx all

Thanks for sharing, useful tools for future stalls.

I'm actually anticipating similar problems, but with dumbbells. Its much harder to get the dumbells to the point where I'm ready to lift, than it is to lift. So basically from holding them dangling by my sides, to getting up to this position (but standing). I think in order to remedy this problem, with each rep I'm going to do the full range of motion (from dangling by sides all the way up).

Interesting theory. I'll try that on Weds. Still though, I haven't made any progress in 2+ weeks (as opposed to adding at LEAST 1 pullup a week), and if my arms are tired maybe I need a change.

Nonsense! You are walking it and that is a fine time! Exactly, you set your bar. Or really, you've already leveled up. Now you can either start to run more and more of that 5k, or, and probably far more ideally, start at a 1/2-1 mile and increase mileage slowly (combine running, walking). It will probably be a lot of miles on your legs at first if you go with the former. When Steve says diet is 80% of the battle, he isn't kidding! You will find yourself making progress quickly if you are eating right AND working out. I used to try to do this all the time though, squeeze a run in on an empty stomach -- so I know the temptation. Even if you can eat something small beforehand it helps a lot, and it will help hugely with improving for next time (I always viewed it as, if I go out and work my butt off, I better be getting faster). Also, water. Can't stress that enough. Lots and lots of water, ideally throughout the day and after your run. Anyways, congratulations! The first step is often the hardest.

24, 5'11, 175 -- I've been running and doing body weight things (poorly) for years. In Jan I began a circuit of M-W-F (light run on off days): Bodyweight squats (now one legged pistol progression M-F) Bodyweight walking lunges (now weighted and on W only) Pushups, increasing max total (now one handed progression) Pullups (Originally with assistance machine, now without. I've been trying to switch one set to chins to see if it would help me pass my stall.) Core/abs (a mash up progression taken from p90x and convict conditioning) 3 weeks ago I began deadlifting with weight and OHPing (no squat rack at my gym). I now do both of these things and then hit my circuit as before. My next deadlift will be at 155 (3x5) and OHP is using 2, 40lb dumbells. For the OHP I have been using a lower weight until I hit 3x10 and then move on to heavy weight and 3x5 of that next weight. (not sure if this is good or bad just makes it easy to track 'leveling up'). Thoughts?

So I started deadlifting, and overhead pressing [with dumbells] a few weeks ago. In addition to this I tried to keep in my body weight stuff. Of which the upper body stuff includes (part of circuit): -1 hand pushup progression -Pullups -Dips (All done M-W-F) The problem? Ever since I started deadlifting and OHPing, my pullups and dips have stalled (perhaps even regressed). My deadlift has been making fast gains, and OHP moving up too. But every time I get up to that pullup bar I'm struggling to knock out three sets of five, when before I was transitioning to 6's because 5's were too easy. Same with dips. Is it possible I'm just doing too much upper body stuff in one day? Should i.... just stop doing dips or pulls? do some of the body weight stuff on my off days? Say kick the pullups and dips (and maybe pushups) to my rest days? 'deload' (not really sure if I am overtraining or really anything about 'deloading' buy a weight belt and try to use low rep high weight pullups to break through??? Since I'm still gaining elsewhere and eating well and plentifully, I'm assuming the problem is my workout and not my diet...? -Help, ima noob!

Totally agree. As a runner who was formerly injured and talked to a lot of physical therapists and fellow runners, the consensus was that people were trying to make these transitions way too fast. In fact, for a wanna be professional runner who I saw frequently, his docs were suggesting his final gait-transition would be years rather than months (he was regularly running 15+ miles though). barefootdawsy's suggestion of adding a minute every session seems to be about right, assuming you've done all the walking around training stuff in your VFFs first. For this race, strongly consider not running it in VFFs, it is not worth it. If you can't build up sufficient mileage in VFFs to cover the 5k, you will end up hurting yourself (either trying to build up VFF mileage too fast or running the race anyway). Also totally agree with taking some time off from racing if you want to work on a transition.

For real, just by getting outside and walking that route you have already leveled up, Grats!