D-51's log - triathlon offseason '10 D-51's log - triathlon offseason '10

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Thread: D-51's log - triathlon offseason '10

  1. #1
    Join Date
    Oct 2010
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    359

    Default D-51's log - triathlon offseason '10

    • phoenix arizona seminar date
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    First post, been searching the board for a few weeks. Here is a little history on me:
    39 yo
    6'1"
    206
    Been as heavy as 275 as D1 'ball player in college and PL'd at 242 with a 1240 raw total. Army for 6 years, down as low as 172, but most of the time around 190. Out of the Army and up to 240 with decent lifts. Started dropping weight for MMA to 225. Back in Army for 6 more and down to about 200 with good cardio and doing Crossfit type work. Out of the Army again and started doing triathlons last year. So I have been all over and done a lot of different training.
    Right now I am happy with my triathlon performance, set a PR 5K run and placed 3rd in a 25K run last week. But I have given up too much strength to get there. So I am using SS to get my lifts up and will still bike, swim and use a kettlebell for conditioning to be ready for tri season next year.

  2. #2
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    Oct 2010
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    10/10

    Warmup:
    OHS 45 x 15
    Pushups x 15
    Situps x 15
    Pullups x 5

    Squat:
    45 2 x 5
    135 1 x 5
    165 1 x 5
    185 3 x 5

    BP:
    45 2 x 5
    115 1 x 5
    135 1 x 5
    155 3 x 5

    DL:
    135 1 x 5
    225 1 x 5
    275 1 x 5

    Stretching

  3. #3
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    Oct 2010
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    10/12

    Wamrup:
    OHS 45 1 x 15
    Pushups 1 x15
    Situps 1 x 15
    Pullups 1 x 5

    Squat: 45 x 5, 5; 135 x 5; 175 x 5; 190 x 5, 5, 5

    OHP: 45 x 5, 5; 75 x 5; 100 x 5, 5, 5

    PC: 45 x 2, 2, 2, 2; 135 x 2, 2, 2, 2, 2

    Stretching

    First two in the books, kept everything light and focussed on form. Everything will go in 5lb increases, except DL which will be 10lbs. Will start adding in conditioning work next week.

  4. #4
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    Oct 2010
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    10/14

    Warmup:
    OHS 45 x 15
    Pushups x 15
    Situps x 15
    Pullups x 5

    Squat: 45 x 5, 5; 135 x 5; 165 x 2; 195 x 5, 5, 5

    BP: 45 x 5, 5; 115 x 5; 145 x 2; 160 x 5, 5, 5

    DL: 135 x 5, 5; 225 x 5; 255 x 2; 285 x 5

    Bike: 5 min Lev 3 at 23mph

    Stretching

  5. #5
    Join Date
    Oct 2010
    Posts
    359

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    10/17

    Warmup:
    OHS 45 x 15
    Pushups x 15
    Situps x 15
    Pullups x 5

    Squat: 45 x 5,5; 135 x 5; 175 x 2; 200 x 5,5,5

    OHP: 45 x 5,5; 65 x 5; 85 x 2; 105 x 5,5,5

    PC: 45 x 2,2,2,2,2; 140 x 2,2,2,2,2

    Bike:
    .25mile Lev 1 @ 20mph
    .25mile Lev 2 @ mph
    3 x .50mile intervals Lev 4 @ 30mph w/.25mile recoveries Lev 2 at 20-22mph
    .25mile Lev 1 @20mph

    Stretching

    Strained my upper left quad Thursday. Spent Sauturday working on loosening it up, then icing. Sunday AM walked 3.5 miles and felt good. After warmup felt good and did work sets no problem.

    BW at 208.0 Sunday AM, 2Lb increase in a week. I don't care what % is fat. I will burn that off easily enough.
    Last edited by D_51; 10-18-2010 at 05:01 AM.

  6. #6
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    Oct 2010
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    10/19

    Warmup:
    OHS, Pushups, Situps x 15 each
    Pullups x 5

    Squat: 45 x 5,5; 135 x 5; 185 x 2; 205 x 5,5,5

    BP: 45 x 5,5; 115 x 5; 140 x 2; 165 x 5,5,5

    DL: 135 x 5; 225 x 5; 275 x 2; 295 x 5

    Kettlebell Snatch: 3 x 10/10 w/15 seconds rest between

    Stretching

    Probably last top set of DL using double overhand.

  7. #7
    Join Date
    Feb 2010
    Posts
    80

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    Welcome and good luck D_51. I've also recently started SS, but my lifts are nowhere near yours yet (I have no history of weight training). I've done some cycling in the past, and I'll be doing it again once I get to the end of my linear progression. I certainly wouldn't mind hearing any comments about how your tri training is going.

  8. #8
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    Oct 2010
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    LD,
    Thanks. I am sure that if you put in the effort and follow the program your lifts will increase. What distances do you do? I focus on sprint and Oly, I think these can be done without having to give up too much strength. At least that is the goal.
    I wouldn't mind starting a thread in the programming forum to discuss my long range planning. I am no expert, my lifts are not what they could be, and my times could get better. But I do think I am working on a decent ballance between what many would think are opposite ends of the conditioning spectrum.
    D_51

  9. #9
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    Feb 2010
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    I've never been fast enough to be competitive, but I'm hoping that squats and deadlifts will help speed me up a bit. I like to do rides around 60 miles--enough to get out of the city and onto long stretches of stop light-less road, but don't require the prep of a century. Don't know how to keep the balance, but that can probably wait until I get to the end of my novice phase.

  10. #10
    Join Date
    Oct 2010
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    359

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    starting strength nutrition camp
    10/26

    A couple of days riding the quad. Did 100 pushups, some planks and stretched one night. Did a bunch of riding, drinking and eating meat products.

    Warmup:
    OHS, Pushups, Situps x 15 each
    Pullups x 5

    Squat: 45 x 5,5; 135 x 5; 175 x 2; 195 x 2; 210 x 5,5,5

    OHP: 45 x 5,5; 75 x 5; 95 x 2; 110 x 5,5,5

    PC: 45 x 2, 2, 2, 2, 2; 135 x 2; 145 x 2,2,2,2,2

    PC first two sets I was racking on my chest. Third set on I was really getting my elbows up with the bar landing on my delts. The big difference was loosening my grip as I started moving by elbows under the bar.
    Last edited by D_51; 10-29-2010 at 05:19 AM.

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