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The overtraining bible: a complete guide

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RobIcon...22-03-2007 @ 10:07 
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Post Edited: 22.03.2007 @ 10:07 AM
Good rack pull Jo. It's surprising how much difference a few inches here or there can make - if I move it from an inch or so above my knee to an inch or two below then it shaves about 25-30kg off.
littlegirlbunnyIcon...22-03-2007 @ 11:23 
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Originally posted by Jonathan...
Hey Jo Grin

What took you to Derby??

Good training by the way - 5x5 on chins is a goal of mine too! Roll-Eyes


Hey Jonathon Grin

I took Mr Brown to Derby uni as he has managed to get to the second stage for selection to become a fireman (oooh man in uniform!!! Grin ) So well he was doing exams, I was shopping for training gear and drinking coffee. Got to drive over the snowy peaks on the way there, and have a nose round buxton on the way back. Fingers crossed he gets in now (No doubt there is hundreds of competitors and two stages to go yet, but I have faith he will do it!) Happy

How far are you off of doing 5x5 on chins?


Originally posted by Rob...
Good rack pull Jo. It's surprising how much difference a few inches here or there can make - if I move it from an inch or so above my knee to an inch or two below then it shaves about 25-30kg off.


Eek That much? Blimy. What percentage of your deadlift is each height equal too (approximately)- any idea?
RobIcon...22-03-2007 @ 11:37 
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Well it's a little different for everyone depending on their strengths and weaknesses, but as a rough guide I would say...

Just over the knee: 20kg
Mid thigh: 35-40kg
Below knee: 0kg, could even be minus

That's my experience anyway, I lose all my speed off the floor if I go from below the knee - so they're harder than standard deadlifts. I haven't done much pulling from the shins so I'm not sure about that.
JonathanIcon...22-03-2007 @ 12:29 
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For me I gain about 20kg from mid shin, just below the knee I lose about 10-20kg. Just above the knee I gain about 30kg and mid thigh I gain 165kg Grin

Jo - good luck to Adam on the application. If you move to Derby and want to stay central move to Chester Green or to the West End (around Kedleston Road). Chester Green has a green, as the name suggests, and the West End has almost immediate access to Darley Park which is lovely Grin

Jonathan
CuddlesIcon...22-03-2007 @ 12:35 
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Nice pulls Joe!

Rack pulls are strange, sometimes lowering the bar an inch can destroy your leverages. As Rob says, if you're a speed puller (and I think you are) then sometimes raising the bar an inch or two off the floor can really reduce your poundages.

However, get that area stronger and your deadlift will fly. That's kind of the point of my routine. You're meant to use the rack pulls to target your weaknesses and the speed work/platform pulls to teach you to pull through the weak spots. That make sense?

And Jono, if you cant do 5x5 on chins then you better get working! That's a serious weakness!
JonathanIcon...22-03-2007 @ 13:17 
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the backbreaker
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Haha! I know. In my defense, I weight just over 120kg, and my arms are very long, and blah blah blah..... Tongue

I prefer rows, if I'm honest Grin

Jonathan
CuddlesIcon...22-03-2007 @ 13:48 
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120kg for 5x5 is childs playGrin

Excuses, excuses........Wink
littlegirlbunnyIcon...22-03-2007 @ 14:41 
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Thanks for the rack pull info Rob, Olly and Jonathon - so am I right in thinking the best place for me to start may be about 2" below the knee? Or should I have a session of trial and error first?

Originally posted by Jonathan...
Jo - good luck to Adam on the application. If you move to Derby and want to stay central move to Chester Green or to the West End (around Kedleston Road). Chester Green has a green, as the name suggests, and the West End has almost immediate access to Darley Park which is lovely Grin

Jonathan


I shall pass the good luck wishes on Happy Thanks for the info on Derby, it will hopefully come in very useful one day!
littlegirlbunnyIcon...23-03-2007 @ 11:14 
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Thursday - M15 Muay Thai

Not alot of CV, mostly technique, so wasn't really much of a workout. But it was a good session. My shins are still causing me problems, especially the one that really swelled up a month or so back. Since then it only takes the slightest knock and it swells and i'm in agony. It makes me feel like such a wimp Roll-Eyes I think I need to completely batter the hell out of it once and for all so the nerves go completely dead. Learnt some new clinch work stuff and did some more neck exercises. I can feel it today, but not as bad as last week!
littlegirlbunnyIcon...25-03-2007 @ 18:02 
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Post Edited: 25.03.2007 @ 18:03 PM
Friday

G-Camp - Good class - got to work with one of the experienced guys today coz i didn't have a partner, he was really useful. Also had to carry Tony around on my back and do 20 squats Eek Amusing, to say the least. Shin was f**ked completely from thursday, couldn't kick at all with my left leg due to the swelling. Eek the worrying thing is, it didn't even get battered thursday, it just takes the slightest knock and it really really swells Confused

Gym - Push pressing - not bad, considering tendonitis was really bad today.
20 kg: 3 30 kg: 3 35 kg: 3
37.5 kg: 2
40 kg: F, F (just can't get the technique quite right)
30 kg: 6, 6, 6, 6

Squat formwork

Rack lockouts for bench, pausing and relaxing at bottom of movement, so pressing with no momentum.
20 kg warm-ups
40 kg: 5
45 kg: 2

CGBP: 20 kg and 30 kg warm-ups
35 kg: 3, 3, 3

Saturday - Rest day.....didn't think I had worked that hard friday, but by the evening my triceps were totally fried Eek Drove back from kidderminster dreading every gear change, thank jeebus for motorways. Felt really really rough when I got back, but it eased off through the evening.

Sunday
Woke up feeling pretty good, if a wee bit sore still. Then had coffee before the gym, which was a bad idea. Too much caffiene gives me palpaltations when I lift heavy (which I why I stopped having red bulls before sessions), and on the second set I started feeling pretty bad. But I ploughed through and the last two sets felt pretty good. Out of the squats, about 20% were high (uselly the third rep), 50% were spot on perfect depth, and the rest were well deep. Pleased to get the 5x5.

20 kg: 3
30 kg: 3
40 kg: 3
50 kg: 2
60 kg: 1
65 kg: 5, 5, 5, 5, 2...then racked bar because I had paused at the bottom of the set for ages, but managed to recover it, before doing the final....3 PB!

Front squats - warm-ups with 30 kg 3, 3 - but knee started twinging and there is no way i'm getting injured right now, so stopped.

Bench
Warm-ups 20 kg, 30 kg
35 kg: 3
38.5 kg: 5, 5, 5, 5, 5 PB! - easy enough. Remembered on the way home I had done heavy singles before the 5x5 on the last program, but i'm not too worried, i'll do them when I start doing triples in a few weeks.

Cycling 5 mins

Ab pulldowns 28 kg: 8
35 kg: 10
35 kg + big block: 8
35 kg + big and little block: 6

Run - haven't done running for a bit.
1 min @ 9 km...8 mins @ 10 km....1 min @ 11-12 km Easier than expected.

5 mins cycling

Stretching - hell I was tight Eek

Great session today, especially considering I didn't feel on top form Grin Grin
RickIcon...25-03-2007 @ 18:11 
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You looked very strong today, joseph.
buzzIcon...26-03-2007 @ 11:13 
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Good lifting LGB, looks like training's going well. Nice push pressing, squatting and benching!
littlegirlbunnyIcon...26-03-2007 @ 21:17 
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Post Edited: 26.03.2007 @ 21:19 PM
Originally posted by buzz...
Good lifting LGB, looks like training's going well. Nice push pressing, squatting and benching!


Yeah, it is thanks! Happy The extra kilo in bodyweight (i'm sitting at 55kg now) seems to have translated into a huge amount of extra strength. Grin

Monday - G-Camp

Great class today, I got to learn flying chest height knees today, and hell, are they fun Grin It's not like they will ever be used in a fight, but there is something great about sailing through the air towards someone! Mike told me to fight at the next ones in May Eek I'm not quite sure i'm ready for it, but I am going to consider it if training goes well over the next couple of weeks.

Oh, and feeling really well today Grin
littlegirlbunnyIcon...27-03-2007 @ 19:08 
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G-Camp at sugden. Was an average class, some things went right (low kicks, hooks), some things were not so good (timing of reverse elbows and kicks). Shin is swollen again, and I only caught it on the edge of a pad Eek May have to get it x-ray'd and make sure I haven't chipped the bone or summut - it's been weeks since the original bruising and it's still playing up.

Gym after - didn't do alot, just some chins, wide grip pulls and seated shoulder press. Have a HEAVY session planned tommorow with deads Grin
RickIcon...27-03-2007 @ 19:38 
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What time are you in for deads?

I might aim to be there and work in, I'm not going that much heavier!

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