Same thing happened to me on a squat rack. Notified it was in stock, rushed to the website, and then it was sold out.
1 Like
Found a way to get two wheels on the pole so now I can add
5x10 40kg squats 
2 Likes
Necessity is the mother of all invention
1 Like
Can you put weights inside the tyres? Maybe a bag of sand ? Or some other heavy stuff that fits inside.
And be careful with those chinups!
1 Like
Heh heh, I just had four bags of sand delivered this morning 
1 Like
Iâm super happy I started collecting home gym stuff over the winter. Got kettlebells all the way from 8-28kg and TRX pinned against the side of the house. Would love a pull up jig though.
1 Like
If my entire goal is to strength train (zero biking) how would you all structure it. Iâm a complete newbie to strength training. I understand how to structure running and cycling training plans but I am a little unsure how much time between workouts I need at 45 years old. I was thinking something like:
Day 1 = upper
Day 2 = lower
Day 3 = off
Day 4 = upper
Day 5 = lower
Day 6 = off
and repeat?
That gives two days between workouts. Is that enough or to much? I usual train on TR between 11-13 hours a week so this schedule definitely wonât be a issue but not sure how to plan this out for best results. Thanks in advance for any advice
stronglifts5x5
2 Likes
Joe,
Sorry if youâve answers this, but how do you fit the strong lifts programme in alongside tri training? What do other disciplines are you doing on the days you lift?
I follow a slightly different routine where by I do 3x5 4 times a week over 2 sessions. (A being bench, o/h press and pull ups. B being squat, deadlift and barbell rows). I tend to keep the B day to run days and the A to TR sessions. I donât see much progression with the weights though and like the idea of the strong lift prog, but concerned it wonât play nicely with a Tri training plan.
2 Likes
What youâre doing is almost the same. SL is 3x per week, you could cut back to that.
@marmar To elaborate: I wouldnât worry about strength progression unless youâre in base phase of your triathlon training. Switch to maintenance strength sessions as soon as your running/cycling training gets at all difficult/intense.
Sounds like your current strength plan is good imo. If you switch to 3x per week you might be able to make each session a little heavier.
1 Like
Thatâs a good split. It is a bit like the Louie Simmons Westside method.
I would suggest you use Joe DeFrancoâs Westside for Skinny Bastards. Joe is an American guy who has 20+ years of training experience. When he first released WSB for free, many people said he should have been charging for that info. So it is high quality info that might help give you a good foundation to work off of. When I found it, I felt it really improved my lifting. He now has the Strong Bastard 911 program which is the next evolution of WSB. It is about $60, which I think, is well worth it. Plus you get email support to ask questions. But start with WSB and go from there.
1 Like
Iâll check it out. Thanks!
I started SL this week. I donât have the smaller plates to bump up each week though 
So going to have to bump up in bigger increments or leave certain exercises the same weight unfortunately until I can get some more plates.
I also alternate squats and barbell lunges instead of doing straight squats the whole time.
2 Likes
Ooh, Mehdi wouldnât like that!
Iâm nursing my first strength injury since October! Stupidly, just doing pull ups 
1 Like
So itâs a tricky one because tri coaches will say that you donât need to lift this much and strength coaches will say you donât need to SBR this much. I started with the empty bar and worked up from there until my squat and deadlift felt pretty damn heavy and moved into maintenance mode. At least that was the idea until the world closed down!
So while it was light, I could lift after a hard run or before a swim - just fit it it in where you can. At least a gap of a day between lifts as per StrongLifts website.
There is some support for lifting first in the day if endurance is your overall goal, or last if itâs strength. For me, I chose to run first so that the quality of the session was unaffected.
If you think you are nearing your maximum effort then youâve got to have at least 4hrs between lifting and another workout. A heavy OH press and youâll feel it in the swim. And depending on the tri plan youâre doing, give a gap of a day between lifting and âkeyâ workouts - I was doing marathon training with LV SSB and Oly plans, my second heavy lift was Thursday, same day as hard interval run, and two days before hard Long run day, Saturday. Iâd swim or bike on Friday.
I saw no negative impact on my bike and run like this, but if youâre doing much more bike and run, like an MV FD plan you might want to lift a bit lighter and less frequently.
1 Like
@Beneluxrider - how long were your phases? I work on 4 weeks for each .
Hey Rich,
My hypertrophy phase is the longest at about 8-12 weeks, strength phase about 6-8 weeks, power phase 3 weeks followed by a complete rest week at the end before going into maintenance. During the phases I have deload weeks at the same time as the TR recovery weeks.
1 Like
Thanks everyone, this has been a super helpful thread. As an old (>50) guy, I think weights are critical for bone health. When I started increasing my squats and deadlifts, it was during a Build and I was so fried (trying the âhard days hardâ approach) that I couldnât get any of the VO2 sets done and felt like I was going backward.
So I thought about splitting everything up entirely: like taking a week for lifting only, then 2 weeks of TR, etc. Is that just a terrible idea? Am I better off just HTFU and hope to adapt better to the weights but make sure Iâm consistent with both TR and weights (with different phases depending on time in the season)?
My weight lifting isnât too sophisticated: squats, hex bar deadlifts, some plyo lunges/squat jumps, core and some other smaller muscle stability. But, no matter how I do it, I have DMOS for 2 days (48 hours always the worst) after, and so I do worry that the weights are going to be very detrimental to my ability to complete TR workouts, at least beyond the SS level.
How many days a week are you lifting lower body? Not sure how much time you have, but I find Sundays are the best day to lift weights for me. I lift in the morning, then do a sweet spot or endurance ride in the afternoon. Iâve also experimented with lifting on a Saturday afternoon after my group ride, then doing endurance on Sunday, giving me a couple of days in between lifting and Vo2s on Tuesday.
You should also tweak what exercises you perform during a given workout, and your total volume. I know personally that if I do Squats and Deadlifts in the same day, I am absolutely smoked (and if I had to do plyos the same day, I would need to be wheeled out of the gym)! If you are lifting multiple times a week, try doing one workout with squats and the second workout with trap bar deadlifts as the primary focus, then throw in some accessory work if gyms ever open again!
1 Like