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Blazindave's log

My training plan is a mix of triathlon, karate and rippetoe’s starting strength:

Workout A:
Back Squat 3 sets of 5
Bench 3 sets of 5
Conventional Deadlift 3 sets of 5
Dips (weighted) 3 sets of 5

Swim half an hour
immediately after
Bike an hour

Workout B:
Front Squat 3 sets of 5
Standing military press 3 sets of 5
Power clean 3 sets of 5
Pullups (weighted) 3 sets of 5

Bike: 1 hour and a half
immediately after
Run: 1 hour

Week 1:
Monday: A
Tuesday: Karate class 7pm30 to 9pm
Wednesday: B
Thursday: rest
Friday: A
Sat and sunday: nothing

Week 2:

Week 1:
Monday: B
Tuesday: Karate class 7pm30 to 9pm
Wednesday: A
Thursday: rest
Friday: B
Sat and sunday: nothing


May 5th:

First time doin squats and deads.

Squat: 185 pounds
Bench: 135 pounds
Dead lift: 185 pounds

Didn’t do dips, and didnt go swimming. I don’t have my weight belt yet and i cant find an open indoor pool on monday.
Feel fine, had fun but felt too much “strain” on back.
Need to work on technique.

I biked to and from the gym (total: a puny 15km).

Decided to buy starting strength by Mark Rippetoe.

May 6th:
An hour and a half of kyokushin

May 7th:
Tried to do front squats. I dont have the arm flexibility. Changed it to back squats.

Squat: 185 pounds
Military press: 145 pounds
Power clean: going to start with just the bar, 45pounds, and work up as my technique improves.

I have yet to go biking|running.

Don’t give up yet. Try it with your arms crossed. I don’t agree with deadlifting so much. The program is 1x5, not 3x5.

[edit - I’m sure you know this and have a good reason to do 3x5]