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.