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Stronglifts and Cardio Question

732 Views | 1 Replies | Last: 5 yr ago by Frok
Frok
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AG
I've been doing Stronglifts since mid-May. I've progressed pretty well but at the cost of my cardio endurance. I tried running on the off days early on but then my legs just couldn't handle it anymore.

I'm currently taking a week off from the program. My quads were so sore I struggled to stand up after playing with my kids.

Is it possible to do a lifting program that is similar to Stronglifts but also go easy enough on the legs to allow cardio? I'm trying to decide if I will pick the program back up next week or try something else.

Lt. Joe Bookman
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AG
You could try running a program that doesn't have you squat every day.

Phrak's GSLP is a program that is pretty similar to SL5x5
https://www.reddit.com/r/Fitness/wiki/phraks-gslp
Quote:

Day 1 (Monday)
Day 2 (Wednesday)
Day 3 (Friday)



Maybe even something like 5/3/1 for Beginners
https://www.reddit.com/r/Fitness/wiki/531-beginners
Quote:

Sets and Reps
This section outlines the sets and reps used for the main lifts in the program. Sets, reps, and percentages in this program change each week on a repeating three week cycle.
All notation listed is Sets x Reps. All percentages listed are a percentage of your Training Max.
A "+" denotes that the set is AMRAP - As Many Reps As Possible. Note that this is should not be to true muscular failure, and you should leave 1-2 reps "in the tank" on these sets. A good way to gauge this is that when the bar speed slows significantly compared to your previous reps, that should be your last rep.
5/3/1
Week 1:
  • 1x5 @ 65%
  • 1x5 @ 75%
  • 1x5+ @ 85%
Week 2:
  • 1x3 @ 70%
  • 1x3 @ 80%
  • 1x3+ @ 90%
Week 3:
  • 1x5 @ 75%
  • 1x3 @ 85%
  • 1x1+ @ 95%
FSL
FSL stands for "First Set Last". This is used as short-hand to indicate that you use the same percentage as you used in your first set for that day.
For example, on Week 1, your FSL weight will be at 65%.
Warm Up
Before any lifting, choose one of the following and do 10-15 total reps over 2-3 sets:
  • Box Jumps
  • Broad Jumps
  • Medicine Ball Throws
For your main lifts, you can warm up with the following protocol:
  • 1x5 @ 40%
  • 1x5 @ 50%
  • 1x3 @ 60%
No warmup is required for the assistance work.
The Program
Day 1 (Monday)
  • Squats: 5/3/1 sets/reps, then 5x5 FSL
  • Bench Press: 5/3/1 sets/reps, then 5x5 FSL
  • Assistance Work
Day 2 (Wednesday)
  • Deadlift: 5/3/1 sets/reps, then 5x5 FSL
  • Overhead Press: 5/3/1 sets/reps, then 5x5 FSL
  • Assistance Work
Day 3 (Friday)
  • Bench Press: 5/3/1 sets/reps, then 5x5 FSL
  • Squats: 5/3/1 sets/reps, then 5x5 FSL
  • Assistance Work
Daily Assistance Work
Each day, choose one exercise from each of the three categories below, and do 50 - 100 reps of it. The number of sets you use to accomplish this is not important. You can do all of your reps for each category one at a time, or to finish your workout faster, you can cycle through a set from each category in a circuit.
If you chose a bodyweight exercise and cannot complete at least 50 reps, you can choose a second exercise to finish the total out. If you chose a weighted exercise and cannot complete at least 50 reps, you chose a weight that was too high.
Push
  • Dips
  • Pushups
  • Flat or incline dumbbell bench press
  • Dumbbell overhead press
  • Triceps extensions / pushdowns
Pull
  • Chinups / Pullups
  • Inverted Rows
  • Any form of dumbbell, cable, or machine row
  • Face pulls
  • Band pull-aparts
  • Lat pulldowns
  • Curls
Single Leg / Core
  • Any ab / core exercise
  • Back Raises
  • Reverse Hyperextensions
  • Lunges
  • Step Ups
  • Bulgarian One-Leg Squats
  • Kettlebell Snatches
  • Kettlebell Swings

Frok
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AG
Thanks for the response
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