Haven't posted in this thread in a long time so I thought I would give an update and ask for advice.
First thing is that I have stopped drinking 100%. I have been sober now for almost 5 weeks. Prior to that, I have been drinking about 4-6 beers everyday for the past 15 years. Over the past 5 years you can also add a bottle a wine a week to the beers and probably a 750ml of hard liquor per week as well on top of the beer and wine. So, I'm sober now and feel fine.
For the past 2 years I have been competing in triathlon sprints, even though I drank every night. About 4 months ago I injured my lower back, right shoulder, and right hamstring. I have been letting it heal for the past few months. I am now returning to training and here is my thought process on my training:
Running 3 days a week for 3-8K
Bike 2 days a week 25-35K
Swim 2 days a week
Lifting Schedule:
Day 1: Squat (10 sets)
Day 2: Bench (5 sets), OHP (5 sets), Dip (5 sets)
Day 3: Deadlift (5 sets), Chins (5 sets) Curls (5 sets)
The lifting will be done 3 on 2 off with the cardio mixed in almost every day with 1 pure day off every 7 days.
Thoughts?
You're doing a bodybuilding-style split but with almost entirely compound movements, on a weird schedule. This doesn't make much sense, since with compound movements much of your body is involved, so three consecutive days of compound movements will negatively impact your recovery. You need rest days in between. OHP and bench on the same day isn't going to work very well, either; they're not isolation exercises, lots of crossover, and a lot of those areas should be spent after your work sets with the first of the two you do. Unless you're going overly light on the weight, the first one you do will significantly impact the outcome of the other and the second one will become an accessory exercise, basically.
Try a one day on one day off full body routine, like A(squat, OHP, deadlift), B(squat, bench, chins, dips), alternating Monday/Wednesday/Friday, with curls whenever you feel inclined.
Honestly, if you're doing that much cardio you might even need one day on two days off for your lifting, since your muscle recovery will be slower. Depends on if you're lifting heavy or not. Listen to your body, at any rate. If cardio is your focus then the 2x/week lifting may be more appropriate, but keep in mind that you're doing full body each of those sessions, not once every five days like in the plan you posted, so it's fine.
