I think there is a general drift from using the word core as it implies abs, sit ups where as trunk seems to suggest lower back, glutes abs, all the mid section stabilisers.
3 Likes
Trunk means no arm push ups to me
3 Likes
Iām trying to interpret this and failing, so, sorry if Iām being dumb. On Tuesday I did 5x5 (so 25 reps) 20kg squat, 20kg overhead, (1x5) 30kg dead so I think Iām doing low intensity prep now but Iām happy to be corrected. Probably too light. Weight goes up 2.5kg every 2-3 days so itās a very slow progression, so in two weeks my squat will still be light 35kg, in a month 50kg, December get to 80kg heavy but still below my 95kg maximal capability.
If anything I think Iām being too cautious, but Iām using the time to remember the form, get the movements right. Although theres only so much form you can do when its this light.
2 Likes
Sounds ok , those weights sound low enough, could perhaps do 3 x 8 rather than 5x5 but with limited rest the effect will be the same.
1 Like
Makes sense, the rest can be like 1min.
1 Like
I threw in a bit of hang clean and press last night, only 40kg but it is fun to had in some rapid movements.
3 Likes
@Hammerer ā A belated question about your post above, do you literally meanā¦
Session 1
- Arm curl
- Shoulder press
- Tricep extension
Session 2
- Hammer curl
- Side lateral raise
- Front raise
Etc.
As my current weight training attempts involve 10+ different arm exercises at a time. 
(Aiming for 6 reps and 3 sets, but starting after I finish on the turbo which is clearly another thing!)
Thanks, Paul. 
PS
Based on the table you posted I am looking at the Hypertrophy / Strength Endurance end of things.
1 Like
yep thatās correct. I used to do weights regularly 15-20years ago and Id be spending an hour doing probably 8-10 different exercises, 3 times a week. even when i was 5 days and targeting groups Iād still do 6 exercises all on arms/back on just on legs etc. Mad thinking about it
1 Like
@Hammerer - Thanks, Iāll try to give this a go this month.
Does anyone have a complete list of excercises for Tri? Looking to go 3-4 times a week before work so a few excercises before work or even before a swim would hopefully get me some gainz 
in terms of strength and power.
I would still go for big compound moves. They are going to hit the main muscle groups. Far better than isolating specific muscles.
Squat or Deadlift - hitting quads, hammies and glutes for running and cycling. Plus if you do them right good for the core as well.
Rows for swimming, hitting those lats and biceps
Bench press again for swimming.
Shoulder press swimming again, but also strength in the arms for bike control.
5 Likes
This is the exercise I need to complete my list 
āFind a body of water and immerse yourself in it. Using both arms and both legs, propel yourself in a forward direction for between 30 seconds and 1 hour. Do this at least once per month.ā
4 Likes
Looking to do something different over the winter and have joined the gym, looking to do the below twice a weekā¦thoughts/critique oh wise weight training TT massive???
1 Like
Its a mile wide and an inch deep. Too many exercises, too many isolations, not enough sets. Plus 12-15 reps is a bit of a no mans land, and why would you isolate biceps for 1 set of 15, thatās a waste of time. You want to go heavy and lower reps, especially now we are off season.
The only thing I can see that being useful for is if you do it as a circuit one after another as a mixture of cardio and some strength work.
4 Likes
Looks like a great way to get momentarily pumped before a night out on the pull 
Those days are long goneā¦
1 Like
Thanksā¦I guess Iām trying to cover all bases and going for Strength Endurance rather than maximum strength as per @Hammerer diagram. I see mention of 5 sets of 5 with fewer exercises in the thread aboveā¦would that be a better approach just using squat, deadlift, bench and 1 or 2 others.
I do feel like Iām going from machine to machine with the current sessions
1 Like
Im personally not convinced by the endurance range. It works for some people and I guess if its secondary to proper endurance work then it would create less fatigue, for me its just feels like the worst of both worlds. Iām more for building strength with the tin and muscular endurance via the Swim, Bike, Run. Thatās possibly just personal preference though. I can see though that if you are currently doing 12-18 hour a week tri training then adding 2/3 max strength sessions on top is going to be bloody hard going so think about that and maybe do go for the low weight higher reps.
Regardless of the set/rep range you go for , and pick the one that suits you best, I would start with the core compound moves.
Squat, Bench, Row (or lat pull down), Shoulder Press. You could sub Squats for deads, but I wouldnāt do both a 2xweek session. If you want to go for the high rep ranges then also think about body weight exercises, bodyweight squat, push up, pull ups etc. 3 sets of 12-15 already has you with a decent workout covering most of the major muscle groups. Add a couple of extra core workouts and thatās a solid session.
Then add some specific isolation exercises to target problems, calf raises for ankle problems, shoulder raises etc. Isolation exercises are much more for muscular growth, your bi/triceps are still going to get hit with bench and rows so unless you are rehabbing arm tendon injuries or looking to sell tickets to your gun show I wouldnāt bother with arm curls and extensions. Not to be smug but I dont ever do arm isolation exercises and the doctor has to go find a bigger cuff when taking my blood pressure.
Not to complete confuse with a curve ball, but a few years back I experimented with functional strength training. This was targeting specific tri related movements, rather than hitting muscle groups. Cant really say if it worked or not as I was a bit inconsistent with it.
1 Like
Itās winter!
Pt session tomorrow
We have talked about wants, likes and needs and come up with a weights/ running ( jogging) session.
Running is probably my weakest discipline at the min ( weight and fitness Iām guessing).
I prefer circuit type weights rather than 5x5 but Iām actively trying to shed muscle now.
If youāve done very little weights before I quite like this one, I would do it in a quiet period though, otherwise you might be waiting for machines got some time.
Good luck with the winter weights.
1 Like