Here is what I'm doing while training for HIMs. Keep in my this training is not designed "for" HIM or even triathlon, I just enjoy lifting and overall feel better when I do it, so I like to do what I can to keep it up.
Monday:
(1
) Bench press; warm up sets of 12 reps, 10; work sets of 8, 6, 6, 12; one minute rest in between.
(2
) deadlift; warm up sets of 12, 9, 6, 3, 1; work set of 5 reps. 1-2 minutes rest in between, except before the work set i rest fully however long i need.
(3
) core
Wednesday:
(1
) weighted dips; sets of 5, 5, 5, 3, 3, and + until exhaustion. The first 2 and last set are body weight only, for the sets in between i add weight. 1-2 minute rest in between.
(2
) squats; warm up sets of 5, 3, 2, 2, work sets of 5, 5, 5.
(3
) core.
For core, I alternate between a detailed routine i found on BT with 15 or so movements, and sets of weighted crunches. I usually do core on at least one of my s/b/r only days too, so i'm doing it 3 days a week.
With my all my blah blah blah this is all the lifting I have time for
(if i had a way to do pull ups currently I would make time for those too
). I tried a plan last year with a little more involved while training for HIM and stopped lifting around June. Hopefully with this lighter plan I'll continue through the year.