April 22nd:
no push-ups, because I woke up with a headache

bench press: 70kgx5,5,5
squat: 92,5kgx5,5,7
I was ready to do one more rep, but I hit the safety bar with the 20kg plate on my way down and was barely able to catch myself and get the bar back up and won't count that as a rep.
pendlay rows: 50kgx9,9,8
not sure about the form of these, but I didn't film them. I will do one more try at 50kg next week and take videos.

April 23rd:
weight: 100,9kg (-1,4/-16,3)
Double digits, here I come!

couch25k week 3 day 1: (9 of 28) 3,16km

Forgot to log yesterdays attempt at a push-up PR:
push-ups: 24
Meh. I guess push-ups 12 hours after bench pressing isn't the best idea.

April 24th:
push-ups: 20-20-16-13-13=>82 (after breakfast)

OHP: 45kgx5,5,7
deadlift: 102,5kgx5
I focussed on taking shorter breaks between reps, to make it feel more like a set instead of a number of singles. Maybe I could have done one more rep, but didn't think about hook gripping it.
barbell curls: 20kgx10,10,11
Felt better this time.

April 25th:
push-ups: 20-20-13-13-14=80

couch25k week3 day2: (9 of 28) 3,28km

April 26th
push-ups: 22-20-12-12-10-13=>89 (after breakfast)

bench: 71kgx5,5,6
The last reps of the first and second set barely got up. Then I was extra careful setting up the third set and I think I could have hadeven had one more rep in the tank.

squat: 95kgx5x5x9
Ever since resetting I sort of dreaded squats as I felt they would have suffered due to my weight loss. This time I payed special attention to drawing back my shoulder blades to get a tight back. That worked especially well on the third set and felt really awesome.

April 26th:
coush25k week3 day3: (9/28) 3,12km
My legs didn't feel that great after yesterday's squats, but I'm not doing this to reach speed PRs, so I took it easy.

push-ups: 22-22-14-14-12=>84 (evening)
I didn't have time to do these in the morning, but as tomorrow is a rest day, I thought I might as well do them now instead of skipping push-ups.

Last post was April 27th, ldo.

April 29th:
push-ups: 27 (PR)

OHP: 46kgx5,5,6
Had some trouble getting enough air into my lungs between set. Maybe I'm holding the bar too far down on my chest?

squat: 97,5x5,5,7


pendaly rows: 53,5kgx8,9,8

correction for yesterday's pendlay rows: weight was 52,5kg



April 30th:
push-ups: 22-22-18-14-12=>88
weight: 99,8kg (-1,1/-17,4)
OP:
Done!
As I said I want to set new exercise goals. Contrary to what I wrote in the OP I haven't waited until I am in the double digits to start running. With the summer coming up, I would like to increase the running part of my workouts and keep weightlifting as much as possible.

New goal for the year:
Run a 10k

As there is one in the city my in-laws live in, on October 15th, that seems to be a good goal to set. To get there I would like to run two 5ks before that, which breaks the time down into smaller units of ~8 weeks and allows me to set weight goals for that more realistically too.

So broken down that works out like this:
Run a 5k on June 18th @ <95kg bodyweight.
Run a 5k or 10k on August 19th @ <90kg bodyweight.
Run a 10k on October 15th @ <85kg bodyweight.

I will readjust the weight goals after each intervall, but as they are 7,9 and 8 weeks apart these seem achievable and realistic right now (the last 5kg took me 6 weeks).

I want to continue exercising six days a week for the first interval my plan is to stick to 3 days of weightlifting and three days of running. I might adjust that later on, too, but I will also set weight-lifting goals I want to reach this year:
OHP 0,7xbw
bench bw
squat 1,3xbw
deadlift 1,3xbw

After October I will focus more on weightliting and I'll see wether I want to continue the weight loss. I would also like to a concept2 to make doing cardio more easy during winter.

Great work on the fat loss. Nice goals, good luck!

thanks Renton. I hope mine will be as impressive as yours by October.

couch25k week4 day1: (16/21,5) 2,93km
From now on I will not log the 5 minute warm-up/cool down parts. This was the first run that really felt like a run and not like going for a more athletic walk. The minutes of running have increased from 9 to 16, which seems quite a lot and felt tough, but in a good way.
Had to reset the squat a little earlier than I had hoped and the deadlift is scheduled for tomorrow, so if I get a set of five, I'll count that as almost a success for April. Push-ups were very close too with 76.

Otherwise I am not quite sure what weightlifting goals to set for May, as I feel, that I'll have to reset most lifts pretty soon.
Anyway, May goals:
squat 110kg [ ]
deadtlift 110kg [ ]
75kg for bench [ ]
50kg for OHP []
Weight goal: <97kg [ ]
>100 push-ups in four sets [ ]
not miss a couch25k workout [ ] (should bring me to week8 day2)
Non-exercise goal:
read a paperback book (one I have to read for work does not count)
[ ]

May 1st:
didn't do push-ups in the morning, as I intended to bench press before lunch.

bench press: 72,5kgx5,5,5
I tried one more rep on the last set, but failed. The setup didn't feel that good on the first and last set. The second set was much better. I guess, I would have gotten one more rep there. Well, there's always next time.

deadlift: 105kgx6
The last two were hook-gripped.


My back seems overextended at the top, but it comes more from pushing the hips forward than from drawing the shoulders back.

barbell curls: 20x12,12
I ordered "dumbbell bars", because my wrists hurt a little the whole week and I don't want to add weight this way.

May 2nd:
push-ups (lunch-break): 24-22-16-14-14=>90

couch25k week4 day2: (16/21,5) 3,07km


May 3rd:
push-ups (lunch break): 24-20-18-14-12-14=>102

OHP: 47,5x5,5,6

squat: 100kgx3
I only did one set. Even during my warm-ups sets I felt pretty out of breath. I said I didn't think running would interfere with weightlifting yet, but this week the couch25k felt a lot more like a real exercise for the first time.
So I thought about how I was going to deal with this. I felt insecure about squatting, but I wasn't sure how much of that was just anxiety, so I told myself I'd sit down for a while and do a set of three.
I did that set and it felt okay, but definitely not great, so I decided to skip the rest of the workout.

As I want to focus on running, but don't feel like it interferes with the upper body lifts, I am eiter going to skip squatting on Wednesdays alltogether or do front squats instead. As I haven't done them before, I could start with just the bar to work on the form and would still do something productive. I'll just see, what I'll do.

hanging leg raises: bwx10,8

Disclaimer: I have no experience with running.

Why don't you just take 5-10% of the weight off the bar and do a set of squats that leaves 3-4 reps in the tank, then do two more sets across at that weight? Then go for slow progress from there.

Unless your knees are literally in pain, it just seems like you'd acclimate yourself to the running within a week or two, at least inasmuch as it would negatively affect your squatting performance.

If it's a matter of being sore when it's time to squat, then you just need to warm up a bit more, grit through the discomfort and do your squats. As before, if it means you won't be able to do as much weight or as many reps, then that's fine.

Well, I'm still going to squat once a week. It's the first workout after my rest day.
The last time I went running and lifting together I had a three days of running/ two days of lifting split, with one of them squat +bench and the other being deadlift/ OHP.

I just feel like I can still make some progress in bench/OHP by doing them three times a week. I thought about lower intensity squats or no squats at all, but I just thought trying to learn a new lift would be more fun than doing 3x8@80, when that wouldn't change the weight I use on Saturday.

May 4th:

Things were a little hectic all day, so I didn't do any push-ups, but in the evening I found time for:
couch25k week4 day3: (16/21.5) 2,85km

May 6th:
push-ups: 29 (PR)

bench: 73,5kgx4,5,5
The last rep of the first set didn't touch my chest, but I moved it back up one or even two inches short of that. Therefore I didn't count it. I din't feel like I could have done another one, but since the other two sets all came up, I'll try 75kg next time.

squat: 100kgx5,5,3
Running does seem to affect squatting more than I had hoped. I guess I'll go back to 90kg next week.
Form seems to be fine: (first set)


pendlay rows: 55kgx8,8

May 7th:
weight: 99,4kg (-0,4/-17,8)
Was already below 99 yesterday, but I'll keep logging Sundays. If I ever get too frustrated this way, I might switch to a rolling 7-day average, but right now, I am happy where I am.

couch25k: week5 day1: (16/21) 2,8km
I've found my old forerunner 210 and will now use that instead of the mobile phone to log. Next time I'll also use the HR monitor.

forgot to log push-ups yesterday: 24-20-16-16-16-16=>108
May 8th:

It was my birthday and I wanted to have breakfast with my kids, but needed to get to work early, so I didn't do push-ups, as there was also no time in the afternoon.

OHP: 50kgx4,4,3
I only realized that I had skipped 48,5kg right after finishing the third set. I guess, I'll get another shot at this...

deadlift: 107,5kgx4
I couldn't even get up the first rep without hook-gripping it, but on the second rep, my hand turned in a funny way, which made me feel a little insecure, so I chickened out of the fifth rep. I'm fine with resetting to 95kg here.

barbell curls: 20kgx12,12
My dumbell bars got here today, so I'll switcht to dumbell curls next week.

May 9th:
couch25k week5 day 2: (16/21) 2,7km Average Heartrate:152 (actually closer to 162, but the walking break lowered it down somewhat)

push-ups (evening): 25-20-15-15-13-15

I had a very busy week, so Thursday was the first time since I started this training scheme, that I was at home and not ill and still missed a workout. Still got the running in. I got lazy on the push-ups, because some mornings were quiet stressfull, but I'll restart them tomorrow.

May 11th:
couch25k week5 day3: 20 min/ 2,7km
pace: 7:23min/km AVG HR: 161bpm

First time running without a break, so I started really slowly. Was able to do the last 700m a little faster.

May 13th:
bench: 65kgx5,5,9

squat: 90kgx5,5,9

Reset on both lifts. Used new collar clamps and will add them to all lifts.

pendlay rows: 55kgx8,8

May 14th:
weight: 99,1kg (-0,3/-18,1)
Hmm. Was below 99 for three consecutive days before this. Well, let's move on.

couch25k week6 day1: (18/24) 3,27km
pace: 7:22min/km AVG HR: 147 (probably +10 without walking breaks)

push-ups (evening): 20-20-20-20-20=>100

May 15th:
OHP: 48,5kgx5,5,5
deadlift: 90kgx8

As I mentioned, I got a mat to stand on as I was "cheating" on deadlifts by about an inch with the mats I put the plates on. So I reset to 90kg and also did them without breaks. Worked great.
No pushups and probably none tomorrow either. I hope I'll get back to them on Wednesday.

Didn't have time to do anything on Tuesday, but made up for it by lifting and running today.

May 17th:
couch25k week6 day2: (20/24) 3,29km
didn't have my heartrate monitor with me and it was really hot.

May 18th:
front squat: did three sets of five with just the bar to get used to the movement. Felt rather uncomfortable at first.

bench: 66kgx5,5,11

hanging leg raises: bwx12,10

couch25k week6 day 3: 23min/ 2,95km
pace: 7:50/km avgHR:142bpm
As I ran immediately after lifting, I took things extra slow. My legs felt heavy for the first few minutes, but after a while things went okay.

I'm going to tweak couch25k a little. Next week is supposed to be 3x25 and the week after that 28,28,30. The last one is supposed to be the 5k. As I am far to slow for that, I'll switch to having one slightly longer run and the others being the length of the longer run of the week before. So I'm going 23/26/23 next week, 26/30/26 after that and so on.

May 20th:
push-ups: 33 (PR)
finally got back to doing push-ups and taking a break doesn't seem to have hurt.

OHP: 50kgx5,5,2
On the last set I didn't quiet make the lockout on the second rep and catching the bar on its way down hurt my left wrist a a little, so I stopped. I will try this again on Wednesday since I had to reset all my lifts before reaching the goals I had set for May.

squat: 92,5kgx5,5,8
For some reason I'm sort of afraid of doing squats ever since I've started running.When I manage to put the bar on a tight back, they seem to be fine.

pendlay rows: 56kgx6,6

May 21st:
weight: 97,3kg (-1,8/-19,9)
best week so far, not counting the first one. Being on the good side of variance feels great, but I'll still try to lose one more kg for my cousins wedding on Saturday.

running: 23min 2,89km
pace: 7:50 avgHR: 151bpm
I ran fasted, but the GPS tracking seems to be off. My splits were 9:03/7:20/7:26, so I guess my real pace was between 7:20 and 7:30.

I've talked to a friend who wants to sell his new vivoactive HR, so I'm thinking about getting that instead of my old forerunner 210. I'll definitely start acitivating that at home, before I get to the workout because after a few minutes it seems to be working fine.

No push-ups today as my wrist still hurts and I want to give it time to recover until I bench tomorrow evening.