January 22nd:
OHP: 51kgx4,5,4
Did this workout after a rather tough day at work and my shoulder felt kind of tight. I guess I should have done more of a warm-up, but felt like it was too late in the day for that. I'll try this weight again on Friday.
squat: 115kgx5,5,7
Skipped assistance workout due to tiredness.

January 24th:
bench: 77,5kgx5,5,5
deadlift: 112,5kgx7
Forgot to use chalk and my hands were getting sweaty. I'm pretty sure I would have gotten at least one more rep with good form with chalk.
overhead squat: 40kgx8,9
This felt a lot heavier than the 30kg a few days ago, but based on the reps it seems like a good weight to use.
dumbell curls: 12,5kgx10,12
I'll do the pendlay rows on Friday and then get back to my usual assistance workout schedule.

January 25th:
hill run: 45min 6,13km 7:21min/km
elevation gain: 120m avgHR: 139

My heartrate monitor seems to misread the first 20-30 minutes of my run a lot. It's a wrist based one and I have the feeling that it's harder to read my blood flow or whatever it does when my hands are cold.
As long as I don't run based on my heartrate, that seems fine.

January 26th:
I was very busy, so I didn't have time to exercise, but got another 90 minutes of getting rid of the trees that the storm had felled a few days ago. So lifting was involved...

January 27th:
had a very bad migrane attack and spent the whole day in bed. This was the first day since I got the Garmin where I had fewer than a thousand steps.

January 28th:
bodyweight: 88,0kg
At least there is some benefit of not being hungry during a migraine attack. I expect this to go up though as I felt hungry the whole day today, ldo.

OHP: 51kgx5,5,5
Seems to be the only exercise where resetting hasn't helped at all, as I was only able to do this during the second attempt, whereas I did it on the first try last time.

squat: 117,5kgx5,5,8
These seem to be progressing great however. Especially considering that I felt hungry and out of breath even while warming-up for this (I took a break after 60kg and got both a protein shake and a protein bar).
First set:

The third set is a PR. The first time I did SS eight years ago, I know that I stopped somewhere between 110 and 120. As I had stopped logging, I am not sure about the exact weight, but I definitely know that I didn't reach 120kg. As I did 8 reps this time and the one eight years ago was still a strict SS protocol without the AMRAP set, I can now be sure that I am PRing squats, although I didn't use a belt back then. Same should be true for deadlifts in a few weeks.
Setting PRs feels great considering I am in my forties now.
pendlay rows: 52,5kgx10,12

January 30th:
had to skip my long run yesterday
bench: 78,5kgx5,5,5
deadlift: 115kgx7
Might have had another rep, but wasn't sure about form.
overhead squat: 40kgx10,9

Congrats on the squat PR! I want to be that strong when I am in my 40s.

Thanks. It's very easy, just be obese in your thirties and live in a house with lots of stairs => gives you monster legs as a base for squatting

Anyway, I've spent a few days on holiday with my family so no lifting and didn't do great on running and diet, but I had a fun time and don't regret it.

February 1st:
easy run: 45 minutes
ran without my heartrate monitor, so no other data.

February 2nd:
interval run: 50 min 7,25km 6:53min/km
avgHR:151bpm
(12 min warm-up; 3x(6min fast, 4min jog); 3min fast; 5 min jog)

February 5th:
bodyweight: 91,8kg
time to hop on the weightloss train I guess. Goal is to beat my old low of 87,3kg by March 19th when I intend to switch to a more running-based exercise routine.

OHP: 52kgx4,4,4
This is the only exercise that hasn't been helped at all by resetting. I'll try one more reset with GSLP and do even smaller increments.

squat: 120kgx5,5,6 (PR)

pendlay rows: 52,5kgx12,13
Usually I do the rows without stopping at the bottom. For the second set I got to 10 reps that way and afterwards tried a few more reps with a very short break at the bottom.

February 7th:
bench: 80kgx5,5,5 (PR)
I was a little scared on the first set, so I stopped the reps short around and inch off my chest. The other two sets were with proper form though, so I'll count this as a success.

deadlift: 117,5kgx7
I think my form was pretty good for the first few reps, but I am not sure about the last one. As my four year old son wanted to hold the camera, the video is pretty useless ( you can only see my head for most of the reps).

overhead squat: 40kgx10,10,10
Rather than go up in weight I thought doing extra sets here makes more sense, as I'd rather not miss a rep with this. Not sure where to go from here.

February 8th:
hill run: 50min 6,62km 7:33min/km
elevation gain: 134m avgHR: 147

February 10th:
OHP: 45kgx5,5,10
squat: 117,5kgx5,5 / 122,5kgx5
The weight felt off for the first two sets, so I thought I might have forgotten to put on the last plate or something. Checked several times, but seemed fine. Only right before the third set I noticed that I had forgotten to change the 5kg plate on the left side for the 10kg one. I'll do this weight again next time.

dumbell curls: 12,5kgx10,10,8

February 11th:
bodyweight: 90,7kg (-1,1kg)

still February 11th:
long run: 90min 11,83 7:36min/km
did this wihtout looking at the HR monitor for the most part, but tried to do it at the highest pace where I could keep up a "6 steps per breath"-rhythm. Ended up at avgHR of 162, but as it jumped up a little after 30 minutes, I guess it was closer to 170.

February 12th:
bench: 81kgx5,4,5
Didn't go all out on the second set, as I thought if I fail, I'd rather fail the last set. I'll try this weight one more time.
deadlift: 120kgx5 (PR)

overhead squat: 40kgx10,10,10

February 13th:
interval run: 50 min 7,66km 6:32min/km
avgHR:159bpm
(12 min warm-up; 4x(6min fast, 3min jog); 2 min jog)

Deadlift looked like RPE 6, and form seemed reasonably solid. Keep adding weight imo.

Thanks. I'm not sure about RPE 6, but I'm pretty sure I would have had one or two more reps hook gripped (these were all regular double overhand). The last workout at 117,5kg my form was way worse (didn't post the video I think), as I wasn't setting up "chest up" correctly. As it felt like my form was breaking down on the last rep, I didn't want to push through with bad form. I'll definitely add weight. I'll do an extra workout on Sunday as I will be gone for work next week from Monday to Friday and not able to workout then.

Felt really bad after work yesterday, so I postponed my workout to today. As I got home rather late today I only squatted and will do the OHP and pendlay rows tomorrow. On Saturday a long run is on the schedule and I'll bench/dead again on Sunday after leaving for a few days.

February 15th:
squat: 122,5x5,5,7

February 16th:
OHP: 46kgx5,5,10
pendlay rows: 55kgx11,11

February 17th:
long run: 90min 10.97km 8:13min/km
avgHR: 136bpm
My legt still felt rather stressed from squatting two days ago, so I took this one very slowly.

As I'll switch to a more running based approach in four weeks, I have started thinking on what do to with my lifts. In general I want my week to look something like this:
Mon: easy/ recovery run
Tue: OHP/squat
Wed:short easy run/ maybe some alternative cardio like swimming or biking
Thu: interval run
Friday: bench/ dealift
Saturday: long run
Sunday: rest day

I might switch these around a little, but a 3-4 day running + 2 days of lifting split is my goal. My press seems to be approaching a point where linear progression won't let me gain much anymore, I am not sure whether this is also true for bench. However, I have thought about switching both of these to a 5/3/1 style and continuing the deadlift as is.

The only workout I am not sure about are squats, as I seem to have gotten to a weight where squats interfere with my running. So I am not sure whether I should stick to a program that reduces volume, but where I still work at high weights with progression, or whether I should keep or even increase the volume a little bit, but be more conservative with the weight.

So right now I am thinking about doing 5/3/1 without the AMRAP set as the low volume approach or doing something fixed like 3 sets of 10 @100kg as the higher volume-low weight approach. Any thoughts?

I'd suggest the high volume low weight, mostly since it intuitively seems like it'd affect running the least, but that's based on not much. There are a few people on the forum that lift and run (bips and maybe one or two others I forget) and one that runs and sort of lifted at one time (loco), so I'd throw out some PMs to them to see if they have any direct experience with what you're proposing.

just saw your log. subscribed.
good progress with the weight loss, keep it up.

i can help you on the running side, but i don't lift at all. but Holliday's comments in the beginner question thread sound good.

can you post your monthly mileage for the last 12 months? have only looked at page 3 in the log, sorry if i missed it.

in general, i recommend to increase running frequency asap. don't run longer, just run more often. no reason to wait until march (or longer) for that. add only easy runs for the time being. and progress in slow steps.

this should also reduce the impact that lifting has on your running.
can you do two workouts a day time-wise? lifting in the morning, running in the evening? this gives you some more flexibility.

Thanks for the advice.

The reason I'm only running twice a week is that I want to focus on weightlifting in the winter and didn't want running to interfere with that too much.
I really don't like running in the dark and my schedule mostly only allows me one day where I can run in the morning. The long run is on weekends. I could get another run in on the other day of the weekend, but right now I want to focus on weightlifitng and switch with daylight savings time. Maybe I'll get in an extra run the week after next, but tomorrow I'm leaving for a five-day business trip where I won't be able to run.

I started running in May 2017 (couch25k) and my monthly kms since then have been:
May: 40,6km
June: 60,6km
July: 62km
August: 91,5km
September: 68,8km (3-week business trip with fewer opportunities to run)
October: 56,2km (switched to running twice a week)
November: 63,8km
December: 24km (had a cold)
January2018: 56,5km
February: 44,4km (so far)

So since October I've been running around ten miles a week (when I didn't have a cold)

I want to run a half-marathon on October 7th, and my plan is to use this training plan while incorporating some shorter races (probably one or two 5ks and 10k each):
https://www.laufen.de/trainingsplan/...r-2-00-stunden (it's in German, but I guess you'll get the gist of it). There is some mileage I have to make up for the start, but the 25 weeks start on the 16th of April and I plan on taking up the third run four weeks ahead of that and my long run is already longer than the first long run there calls for. I think that should be doable.

Anyway, back to the data:
February 18th:
bodyweight: 90,1kg (-0,6/ 3,8kg to short term goal)

bench: 81kgx5,5,4
failed a fifth rep on the last set

deadlift: 122,5kgx6 (PR)
not sure about form => phone was out of battery

dumbell curls: 12,5kgx10,10,7

ok

why? (serious question, cause i love running at night. it feels very peaceful. even though it sucks temperature-wise right now...)

take a day off after the long run, that's smart

thanks. with running it's very much "the more the better" (as long as you stay injury free). did you have any injury problems so far? or specific pain? (shin splints, itbs, ankles, achilles etc)
or do you feel that you could increase mileage without a problem if you'd stop lifting?

thanks. i am Swiss, so no problem with the German
how do they define DL1 / 2 / 3? didn't find anything about that on the page.

anyway, plan looks ok, good luck and keep us updated.

I've tried it, but I really don't like it. Besides it seemed like a smart approach to focus on running for half a year and then on lifting the other half, while doing enough not to lose too much of my progress in the other form of exercise. I'll see whether I'll go back to that approach in the winter.

The only problem I've had is chafing on the inside at the top of my thighs on the long runs. That hasn't been a problem since I've started using a vaseline-like product (Melkfett).

https://www.laufen.de/die-wichtigste...uf-einen-blick

Thank you. I'll probably try to tweak the plan a little. For example I want to run a 5k in June - the same race that was my first race last year - so I'll probably do some shorter, faster intervals instead of the ones stated in the plan.

edit: The "warm-up races" are a 10k on April 8th, to set a base and compare it to my time in September. The 5k on June 18th, as that is the same race I did as my first race after starting to go running again last year to see how much progress I have made. Then maybe a 10k or 5k in July/August and finally the half marathon on October 7th:

Back from my trip:
OHP: 47,5kgx5,5,8
squat: 125kgx5,5,5 8 (PR)
First set.

I'm pretty sure I'm going to have major DOMS tomorrow. Felt my quads even after the last two warm-up sets. Maybe one or two of the reps on the other sets were with pretty bad form, but I'll still try to continue to 127,5kg.
pendlay rows: 55kgx12,12
My plan calls for a long run tomorrow in the morning. I'll see how my legs feel about that...

February 25th:
bodyweight: 90,2kg
No change. I am a little conflicted about my weight. I had told myself I didn't want to go above 90 and cut if I do. However, it's just three weeks until I want to switch to running anyway. So I have decided I won't care about my weight for these next three weeks and then cut on the running program.
As I have given up sweets, alcohol and fatty/salty snacks for lent anyway, I think eating enough for maintenance should inlude a decent amount of protein and make some more gains possible. March to October is long enough to cut.

February 26th:
bench: 72,5kgx5,5,9

deadlift: 125kgx5
Strengthwise I could easily have lifted another rep, but I felt my lower back starting to round, so I thought I'd rather do five with good form than six or seven with my form breaking down.

February 27th:
hill run: 55min 6,87km 8:00min/km
elevation gain: 197m avgHR: 148

Took things a little slower, because my legs still didn't feel totally fresh from squatting a few days ago and deadlifting yesterday. Plus there were quite a few uphill parts as you can see. I am still pretty happy with this.