The overtraining bible: a complete guide

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littlegirlbunny		The overtraining bible: a complete guide	21-09-2006 @ 12:56
MIA Member 7, 621 posts SQ 80, BP 45, DL 125 250.0 kgs @ 55kgs UnEq	Post Edited: 10.06.2007 @ 18:22 PM Always wanted to know how to overtrain sucessfully? Here is an all inclusive guide with everything you need to ensure chronic injury, soreness and fatigue are never far away
littlegirlbunny		...	21-09-2006 @ 13:01
MIA Member 7, 621 posts SQ 80, BP 45, DL 125 250.0 kgs @ 55kgs UnEq	Copied from previous....... Ok, here is the plan for the next six weeks. Please feel free to comment, make suggestions and generally point out all the weak points (which, of course, i will blame on adam) Week overview: Monday AM * Deadlifting starting at 90 kg for 5 singles and upping 5kg each week plus some volume/formwork sets after * Leg Press * Shrugs * Abs * CV at gym (30 mins max) Tuesday AM * Run dogs 30-40 mins Tuesday PM * Thai boxing (the chances of me making this session each week are pretty slim because its at 5 pm, so i'm not too worried about it affecting my benching too much) * Bench 5 singles then 5 x 5 (starting at 32.5kg) * Boards * Seated dumbell press Wednesday REST Thursday AM * Squat 5 x 3 starting at 45 kg * Push press 5 x 5 starting at 25 kg * Close grip * CV (30 mins) Friday AM * Run dogs Friday PM * Thai boxing * Pull ups * Rows * Upright rows Saturday * Run dogs midday - 1 hour Sunday REST As always things never quite go according to plan! Mondays morning session was shifted to the evening yesterday, which ment i got time to run in the morning, and after 4 days of doing aboslutely bugger all i was totally grateful for it! Monday 18th September: AM 35 min run with dogs PM Warm up with 5kg bar then Deads w/u 45 kg : 3, 3, 3 60 kg: 3, 3 (felt like i needed extra warm up it took a while to get going!) 80 kg: 1 90 kg: 1, 1, 1, 1, 1 70 kg: 5, 5 First two reps of 90 kg were hard, but once i stopped worrying about form and just pulled they were easy, no effort needed. 70 kg for reps felt good, form seemed better this week although still not perfect. Am increasing my abs work to try and stop them folding half way up. Leg press 52 kg: 5 97 kg: 8, 8, 8 (eight reps of anything is hard work !!) Shrugs 50 kg: 10 70 kg: 10, 10, 10 (good ROM on these) Abs Tuesday AM - 40 min run easy Whilst this debate continues I will post what I came to post originally... Tuesday evening Bench warm ups (10 mins CV, 20 kg bar) 35 kg: 1 40 kg: 5 singles - first felt heavy, they got real easy after that 32.5 5 x 5 Boards 45 kg Failed!! LOL 45 kg is obviously my nemesis (considering I have done 45 kg and 47.5 kg on boards easily in the past) talk about needing to get it together 42.5 kg: 5, 6, 6 Dumbell Shoulder Press (seated) - these were surprising harder than expected - havent done them in a while, i think i lost my technique a bit. It may equally have been the endless amusement caused by a guy asking me to spot his left arm for bicep curls. And then seeing rob doing it instead (yes it was the same guy who had expected me to upright row his 50 kg bench before he finally decided he had had enough of stopping 6 inches above his chest) 10 kg: 6 (easy) 12.5 kg: 4, 4, 4 I really hate this cycling thing - starting with a low weight and working up. I always come away feeling like the session wasn't really worth bothering with. Wednesday - REST Feeling damn fine this morning
littlegirlbunny		...	24-09-2006 @ 18:54
MIA Member 7, 621 posts SQ 80, BP 45, DL 125 250.0 kgs @ 55kgs UnEq	Thursday 21st Sept 6:15 am - run. Hurt my foot so had to walk the last bit. Crap run really. Gym warm-up x-train (148 cal - 10 mins) Squats 20 kg and 30 kg warm-up 45 kg: 5 x 3 - hit depth on most of the reps, felt easy enough. Squats are feeling much better recently. I'm going to invest in a pair of squat shoes sometime soon. Push press 25 kg: 5 x 5 Close grip bench 30 kg: 5 x 5 Formwork on bench with 30 kg trying to get wider grip. Felt pretty good, it certainly reduces the ROM. Abs: 28 kg: 8 35 kg: 4 28 kg + half block: 8, 8 Friday - impromptu rest day. f**king traffic Although walking round for 5 hours on site is a killer anyway. Saturday - another rest day, didnt get myself organised to run. Sunday - deadlift day (ok, so friday is supposed to be back day and monday deadlift day, but as i missed fridays session and will undoubtably be really late back from coventry on monday, so they had to be combined today) x-train warm up: 1.34 km, 10 min, 145 cal deads 40kg: 6 60kg: 2, 3 70kg: 2 95kg: 5 singles 75kg: 5, 5 (these felt easy. i was surprised - must be all that resting) Widegrip pulls - warm up felt funny on my shoulder so did chins instead Leg press: 70kg warmup: 5 97kg + 1/2: 8 106 kg: 5, 5, 5, 5 Shrugs 60kg: 12 100kg: 9 (lots of stress on lower back, guess it was tired from deadlifting) 70kg: 20 Rows on machine X-train: 20 mins/2.75km/285 cal
Rob		...	24-09-2006 @ 19:20
Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205 497.5 kgs @ 107kgs UnEq Administrator	Nice leg pressing, Jo. By the way, excellent shrugging - 100kg is great. Operation No Neck has another agent!
littlegirlbunny		...	26-09-2006 @ 22:36
MIA Member 7, 621 posts SQ 80, BP 45, DL 125 250.0 kgs @ 55kgs UnEq	Still in agony from shrugging. Ouch. Monday - long site day (it was a killer - 5:55 am til 9 pm) Tuesday - Thai boxing 5:00 pm Really enjoyed it, did alot of pad work. Found the punching easy, but anything to do with kicking was hard work. Im hoping i'll start to appreciate the kicking bit eventually. The warm up bit was surprisingly hard CV wise - lots of high rep stuff like press-ups etc. Benching - I had a plan, and didn't stick to it. Pretty pleased that Thai Boxing didnt seem to really affect my benching adversly though. Warm-up with 20kg bar - 8, 8 30 kg - 2 40 kg - 1 42.5 kg - 1 - felt easy 43.5 kg (with 0.5 kg plates) - F, F, 1 (PB!) F 42.5 kg - 1, F 35 kg - 5x5 Lots of failing as you can see - but im not too bothered, its not like i do it every week - and the fails (with the exception of the last by which time i was knackard) were as much a form thing as a strength thing. Pretty pleased to finally get a PB, even if it isn't a standard weight. If I can keep my form together im still hopeful of a 45 kg PB sometime soon Boards 40 kg - 6 45 kg - 3 (felt good) Seated shoulder press - these were hard, guess training for 3 hours takes it out of you eventually! 10kg: 10 12.5 kg: 4, 4, 4 Abs stuff
Rob		...	26-09-2006 @ 23:02
Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205 497.5 kgs @ 107kgs UnEq Administrator	Nice work on the PB Jo, well deserved! Keep working on that form and 45 isn't far away at all.
Cuddles		...	27-09-2006 @ 16:42
Eat.Cycle.Sleep.Win Member 2, 12511 posts SQ 190, BP 150, DL 280 620.0 kgs @ 99kgs UnEq Administrator	Nice workout Josephine, especially considering the boxing first. BTW, you do have more in that bench. Work hard on that form, and it'll come. At the moment, you bench like Joni (well like he used to) and the bar comes back quickly rather than straight up. It'll come though!
littlegirlbunny		...	28-09-2006 @ 21:59
MIA Member 7, 621 posts SQ 80, BP 45, DL 125 250.0 kgs @ 55kgs UnEq	Originally posted by Olly... Nice workout Josephine, especially considering the boxing first. Why thankyou oliver. As for the benching thing.....i'm working on it.....
Alex		...	29-09-2006 @ 15:38
Picca Boo Member 16, 1204 posts SQ 140, BP 130, DL 200 470.0 kgs @ 77kgs UnEq	Hey LGB. Do you do Muay Thai at Master A's?
littlegirlbunny		...	03-10-2006 @ 13:26
MIA Member 7, 621 posts SQ 80, BP 45, DL 125 250.0 kgs @ 55kgs UnEq	Post Edited: 03.10.2006 @ 13:30 PM Hey LGB. Do you do Muay Thai at Master A's? Nope, at sugden. Oops. been a bit of a slacker with this log filling in marlarky. Wednesday CV x-train 1.35 km, 153 cals, 10 mins Squats 20kg warmup 30kg: 3 40kg: 3 50kg: 5x3 - last set was the best, whole lot was easy. Hitting depth most of the time Push press 27.5 kg: 5 x 3 Didnt do close grip as still sore from benching on tuesday. 10 mins CV on crosstrainier, 10 mins cycling. Thursday - REST (long site day) Friday Thai boxing - much better than tuesday, kicking felt better. Gym: Wide grip pulls/rows/lat pulls/chins/shrugs. s**te thats alot of backwork. Saturday - Run at chorlton with dogs, but it was a bit half-assed. Sunday 1st October: Deadlift Day 10 mins CV warm up 1.30 km 137 cals. Even the warmup felt like hard work. 40kg: 6 60kg: 3 80 kg: 1 90kg: 1 100 kg: 1,1,1,1,1 80 kg: 5, 5 Form crap as always. But pleased the weight felt easy despite the fact I couldn't get my head together at all. Leg Press 53kg warm up 106 kg: 8, 8, 8, 8 - blimy, getting good at leg press. It must be all that leg pressing that did it. x-train 20 mins 2.64 km, 294 cals Pulldowns (abs) 28kg: 8 35 kg: 6, 5, 5 Monday- tried to run in the morning but it was a disaster. So ran in the afternoon instead. 30 mins, good run.
littlegirlbunny		...	04-10-2006 @ 12:31
MIA Member 7, 621 posts SQ 80, BP 45, DL 125 250.0 kgs @ 55kgs UnEq	Tuesday - Thai Boxing. Not as much fun as fridays class, but got to work with an excellent partner for the last 20 mins. Very helpful technically. Have decided to go for the private tuition as soon as i can get a suitable time sorted with the instructor. Also did about a zillion press-ups in this class. Guess it was like an extreme bench warm-up. Benching: 30 kg:6 40 kg: 1 42.5 kg: 1, 1 45 kg: failed - I must stop getting talked into trying this weight 42.5 kg: 1 36 kg: 5 x 5 Push press 30 kg 5 x 3 Biggest lesson learnt today - I MUST take food to eat after boxing. I was totally starving by the time i started benching. Good session considering. 5 by 5 was fine, despite having no energy left. Moved push press to today's session because I knew the 5x3 weight was still low enough to cope with despite being out of energy stores!! Im going to do boards on a different day - probably friday and change the backwork around too. Tendonitis has been painful since last weeks extensive driving, and is really painful in my right shoulder tonight. However, I have the rest of the week working from home so it should ease off. I may take asprins tommorow before squats if it is still bad.
Joni		...	04-10-2006 @ 13:21
left the country satisfied Member 10, 19241 posts SQ 240, BP 150, DL 270 660.0 kgs @ 107kgs UnEq	45kg is EASY! I would try to find time for narrow grips with focusing on keeping the elbows in.
Rob		...	04-10-2006 @ 13:23
Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205 497.5 kgs @ 107kgs UnEq Administrator	Yea you'll get it in no time. Personally I think you should do some speed work because you're quite a slow bencher. I know Adams not a great fan but its definitely helped me and makes the initial part of my lift the strongest part (when it used to be the weakest).
littlegirlbunny		...	04-10-2006 @ 14:36
MIA Member 7, 621 posts SQ 80, BP 45, DL 125 250.0 kgs @ 55kgs UnEq	Thanks for the input - i really need to have a play with my program and fit in narrow grips somewhere, I think im due to do them today, but its just too close to yesterdays session..... Speed bench should be easy to fit in as it isnt going to take that much out of me. On the Thai Boxing front - looks like im going to be having a private lesson on saturday. I really dont want to do what i did with weights - just pootle on with bad form/technique for ages and then have to go back and correct it all. Although I do agree that things come with practice, there are also bad habits which stick with practice and i dont want that to happen. Not that im planning to be an expert or anything, but I do think i would enjoy the classes alot more if I get the basics sorted properly.
littlegirlbunny		...	04-10-2006 @ 21:36
MIA Member 7, 621 posts SQ 80, BP 45, DL 125 250.0 kgs @ 55kgs UnEq	Wednesday squat day Warm-up 10 mins on x-trainer Squats. Yeah, they hurt. I'm sore as hell at the moment. The most painful bit was getting under the bar - chest DOMS big time, but im pretty sure its from stupid press-ups and not benching!! 20kg: hurt 30kg: hurt 40kg: hurt 52.5kg: 5 x 3. hurt. but the weight felt fine. As ever im frustrated about the depth and not liking this 'borderline' marlarky. I would rather be hitting below everytime, or at least sometimes! Formwork with 40 kg - lots 20 mins CV

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