Strength programming as a new lifter / intermediate endurance athlete
Hi, looking for some advice from you guys regarding strength programming. My main focus is running/cycling, which I am training 4-5 times per week. I have been doing some gym work 1-2 sessions/week for the last 3 months, very unstructured with about 2 working sets per exercise and session, going for 0-2 reps in reserve every working set. I have been a bit cautious with leg volume since I've been upping my endurance volume simultaneously. Now I want to take the strength part of my training a bit more seriously.
Current status:
180 cm / 77 kg
Recent hard (not max) sets: Deadlift 135 kg x 5 / Zercher squat 70 kg x 8 / Bench 60 kg x 10 / Overhead press 40 kg x 8 / 10 chin-ups (BW)
Have always struggled with squats compared to DL for some reason, much prefer the feeling of Zerchers compared to back squats so will be continuing with that.
My strength goals are:
- Reach an "intermediate" level of strength which I have arbitrarily defined as (1RMs):
160 kg DL
120 kg squat
95 kg bench
80 kg row
60 kg overhead press
15 chin-ups
- Improve my running, cycling as well as prepare me for skiing, surfing, hiking, climbing and kayaking which are occasional activites for me.
I want a program that I can do twice a week and that can be finished within 60-70 minutes of gym time. I don't want to feel super fatigued from the lifting every single week. I am not looking to pack on a lot of weight, but of course wouldn't mind some body recomp. I have no interest in calorie counting. My work is not physically demanding and won't be interfering with training except for night shifts and general stress.
Been doing a little bit of reading about programs like 531, Tactical Barbell and Stronger by Science, but there are just so many programs out there, most of them not really aimed at 2x/week. I also think I probably have some noob gains left in me still. I'd prefer a program that includes the above mentioned exercises. A full body routine seems most logical with the low frequency. Got my running/cycling figured out, so not looking for a comprehensive program for all three activites.
Thanks for reading! Do you guys have some tips for me?