Yeah, I lasted a couple of weeks before getting some serious pains and risking big injuries. So full run and light weights, or warm up run and proper weights. By all means alternate. Both is...well, a risk not worth taking, in my experience, and probably not sustainable.

Running and weights is fine, don't be pussies. I'm not out there running my guts out, just getting some cardio in. I've been doing some combination of this for 6 months and it's been fine with no injuries (though I haven't been squatting or deadlifting much - even now my weights are much lower for those lifts). I think you should expect more of yourselves.

I find weights after running much easier than the other way around. I won't do a huge run before or after squats/deadlifts. Not because it's a bad idea, just really cannot be arsed with how shit it feels.

Cardio post weights has the best effect on burning calories/fat iirc

Actually it probably is a bad idea to squat immediately after running, so I will concede that. Upper body compound lifts are fine, and low rep deadlifts also seem kind of OK. Squats scare me.

After all that I ended up doing a single kilometer of running before sacking it off for weights.

Badass!

I just been gym, got a shake from Protein Haus on the way to station. Asked for organic whey. Sorry, we only have organic vegan. Ok, just choc whey then. Vegan? No, whey, I don’t want vegan.

*mumbling among staff as they prepare my shake*
Choc vegan? No he wants whey. It’s vegan. Vegan whey. Oh ok, maybe that’s what he wants. 

I just leaned over and said please make sure it’s whey. I didn’t say anything more in case they infuriate me. I mean, vegan whey? That’s a fucking oxymoron. I was being served by morons.

My left trap hurts benching, halp.

Had this problem before to a lesser extent. It was the scalenes last time, probably is them again. So I’ll just do some manual trigger point shit on my self again, worked last time.

I meant scalenes, triangle shaped group of muscles along the neck. Dunno which one (anterior, medial, etc) so just used the plural.

Whoa, 97kg?! Fuuuuck

I’m still only 72kg. Slowly working up. Taking a few days off gym cos of aforementioned issue. Just had a deep tissue massage and the guy just killed my back. Tonnes of bloody knots around shoulder blade.

Maybe I’m not doing enough maintenance in terms of hot baths/sauna, foam rolling, stretching etc.

Ha, I forgot the age factor. Here I was thinking maybe I’m just more prone to this than others for some reason. That bloody reason could be age, gonna be 40 this year!!!

Me too twinny

https://strengthlevel.com/strength-standards/deadlift

Some "standards", I suppose.

There's a few of those floating about - the ex-rx are the ones I started out with, but I can't see them due to firewall. I think they're broadly similar, though might be a bit more generous with 'advanced' (i.e. lower lifts required). I'm approaching 'advanced' on all the lifts bar squat, which I've stopped going heavy on until I can sort my forward lean out (or just not go heavy on again, no sweat - I like deadlifts more).

OHP on that site requires a greater than 1x BW lift for advanced (which is stronger than 80% of lifters). I've never seen a body weight overhead press in person, so I'm not convinced this is something that 20% of lifters can do (The most I've seen someone else put on the bar was 70kg, and that was years ago). I don't think it's that popular a lift, and a lot of people shy away due to shoulder issues. Maybe it's just the gyms I've been going to; when I was going to a gym with actual strong people ohp wasn't a popular lift.

Ooh