Weight Lifting for Triathlon

Training Training Logs
1

I’ve been training with weights for about 6 years now, the last 3 being more serious. My attention has been split between (functional) strength and size; I got myself to 215lbs, 10-12%BF (fluctuating) @6foot 2, with the following 1RMs:

Squat: 180kg
Deadlift: 220kg
Bench Press: 130kg

At this time I was still able to run 1.5miles in under 9min, and walk / cycle for hours at a time without too much of a problem. I have decided to put myself in for a Sprint Triathlon (400m Swim, 25km Bike, 5km Run) in April. For the last couple of weeks I have been training on the bike, in the pool and on the road. I have been lifting three times per week, alternating workouts; odd weeks A, B, A, even weeks B, A, B. The workouts are as follows:

Workout A

Barbell Squat (to a bench; thighs parallel at bottom)
Warm Up x 10
Warm Up x 10
Work x 5
Work x 5
Work x 5

Military Press
Warm Up x 10
Work x 5
Work x 5
Work x 5

Deadlift
Warm Up x 10
Work x 5

Chin Ups
Failure x 3

Workout B

Barbell Squat (to a Bench)
Warmup x 10
Warmup x 10
Work x 5
Work x 5
Work x 5

Bench Press (Medium Grip)
Warmup x 10
Warmup x 10
Work x 5
Work x 5
Work x 5

Bradford Press x 10 (light)

Power Cleans
Work x 3
Work x 3
Work x 3
Work x 3
Work x 3

Week 1 Work Weights: Squat 160kg, Military Press 60kg, Deadlift 180kg, Bench Press 100kg, Power Cleans 80kg. No lifts missed.

Week 2 Work Weights: Squat 162.5kg, Military Press 62.5kg, Deadlift 182.5kg, Bench Press 102.5kg, Power Cleans 82.5kg. No lifts missed.

I will post up some photos at the end of week 3 (next week). Plan is to bump all lifts by 2.5kg.

Point Me The Way on The Road to Badass
2

Cardio wise my training has looked like this:

04/12 6km Run (with client) 36min
06/12 10km Run 51min
08/12 6km Run 33min
11/12 43km Bike 2hr 16min
13/12 5.2km Run 22min
15/12 5.2km Run 21min
22/12 400m Swim 13min
29/12 400m Swim 11min

Not including 10-20min Spin / Stair Climber sessions after lifting.

3

Session yesterday:

Circuit

10 Clean and Press (50kg)
3 Power Cleans (100kg)
8 Push Press (50kg)
10 Zercher Squats (50kg)
5 Box Jumps
10 Zercher Squats
5 Box Jumps
10 Zercher Squats
5 Box Jumps
10 DB Chest Press (32.5kg)
10 DB Chest Press (32.5kg)
10 BB Curls (30kg)
10 BB Curls (30kg)

10min Spin (3 x 30s Sprints)
10min Incline Treadmill (5-15% @ 4mph)

4

Sessions so far:

03 Jan - Mountain Biking (Llandegla Red and Blue)
03 Jan - Workout A (165kg Squat, 65kg Military Press, 185kg Deadlift)
04 Jan - Workout B (165kg Squat, 105kg Bench Press, 85kg Power Cleans)
05 Jan - 20min Spin > 20min Road Cycling > 15min Running (distances not logged)
06 Jan - 20min Cycle > 40min Jogging (active rest)
07 Jan - 20min Swim - 400m in 12min (busy pool) Breast Stroke.

Lifting tonight, last on the +5kg lifts, then onto +7.5kg.

5

So, to revamp the log… Got 7 months of focused training coming up.

Goal is to add size all over, especially chest, deltoids and calves.

Training Program looks like this at the moment. Once the first few weeks of general building is over, I plan to create a 4 way split and start to focus on some of the weaker areas:

Upper Body (2x Week)

Flat BB Bench Press - 10x60kg, 5x80kg, 5x80kg, 5x90kg, 5x90kg, 5x100kg
Weighted Chin Ups - 10x3 @20kg
Palms in Dumbbell Bench Press - 8x15kg, 8x25kg, 8x30kg, 8x30kg
Yates Row - 10x60kg, 10x70kg, 10x80kg
Shoulders Superset (10 Lateral Raise, 10 Arnold Press, 10 Reverse Fly, 10 Front Raise) 2 sets on 5kg DBs.
Face Pulls - 20 x 30kg

Lower Body (2x Week)

Barbell Deadlift - 10x60kg, 5x120kg, 5x140kg, 5x160kg, 5x180kg, 5x190kg
Barbell Box Squat - 20x130kg
Walking Lunges - 10x50kg, 10x50kg, 10x50kg
Lying Hamstring Curls - 10x40kg, 10x40kg, 10x40kg
Calf Raise - 15x80kg, 15x80kg, 15x80kg
Calf Press (Using Leg Press) - 15x80kg, 15x80kg

6

Current Maxes

Box Squat 210kg x 2
Deadlift 230kg x 1
Bench Press 120kg x 1