The overtraining bible: a complete guide
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| littlegirlbunny |  | ... | 04-05-2007 @ 20:10 |
 MIA Member 7, 621 posts SQ 80, BP 45, DL 125250.0 kgs @ 55kgs UnEq | Originally posted by Olly... Because I need the stimulation of working from a new max. Remember when I wrote this routine I was writing it for no one but myself. So I designed it EXACTLY how I wanted it; to suit me both mentally and physically. This is a good point - the program was designed exactly for you. So I guess a bit of modification may be needed for other people (like reducing the assistance, using a current max rather than projected to base it on or not pulling all the doubles). I'm going to go for it again - basing it off 130 kg and see where it takes me. I'll be aiming for all the doubles, but if I don't get them, I still think it is a throughouhly useful program  Right, where am I up to with training? Well, there hasn't been much lifting, I have lost my motivation a bit! Wednesday evening - more muay thai. Worked with a 13 year old girl who absolutely didn't want to be there (she is being forced to go according to her). But I knew she would be amazing if she actually bothered to put some effort in, so after a bit of convincing I got her working properly. And she is amazing - Mike thinks she has British Champion possibilities and there is no doubt she is naturally talented. Guess it will come down to whether she keeps it up. It's so frustrating to see someone with a gift not use it, especially for someone like me who has to work exceptionally hard just to rise above mediocre! Thursday - Rest day Friday - G-Camp at chorlton. Felt really tired again, glad I have had an easy couple of days training. Was going to lift after, but the weights room was chaos, I wasn't feeling 100% and I forgot my new program so decided to lift tommorow morning instead. | ||
| littlegirlbunny | | ... | 05-05-2007 @ 11:54 |
MIA Member 7, 621 posts SQ 80, BP 45, DL 125250.0 kgs @ 55kgs UnEq | Saturday morning. I have been having problems with numbness and tingling my hands and forarms for the last couple of weeks, and it has been getting worse. Today the left arm particularly is really bad and pretty painful. I have been putting it down to a bit of tendonitis (which has also got much much worse recently, to the point where I just live with the pain) and was hoping it would go away, but I hasn't. But the scary thing is, I have also found a lump in my neck. And when I press it, the tingling gets worse  Obviously the rational side of me says the two are not related and I am just being very very paranoid. But the paranoid side of me isn't being convinced by this argument. So i'll be off to the doctors as soon as I can get in (which won't be for a bit, what with it being bank holiday and all). I also feel pretty run down at the moment. It could just be overtraining which, along with the tendonitis, will be easily cured by time off. So, what with the pain in my arms (particularly the left, which is unusual because it's usually the right one that gives me problems) todays workout was kept pretty light. I probably shouldn't be training upper body at all right now, so after today I think i'm going to stick to squats and deads until I have at least been to the doctors. That will allow me to see if it eases up as well. CV warm-up then: Rack lockouts targetting sticking point 2" above my chest. Well, these were harder than expected! Like rackpulls, a few inches makes so, so much difference! 20 kg: 5 30 kg: 5 40 kg: 5 45 kg: 3, 3, 2 Machine rows 35 kg: 5 42 kg: 5 49 kg: 5 56 kg: 5 (not particularly strict  ) 49 kg + halfblock: 5 (also not particularly strict )49 kg: 5 35 kg: 10 Rear delts 21 kg: 10 21 kg + half block: 10, 10 CGBP 20 kg: 10 30 kg: 5 35 kg: 5, 5, 5 30 mins rehab cycling | ||
| big49ersfan | | ... | 05-05-2007 @ 14:20 |
The longest serving member without a tagline Member 41, 395 posts SQ 255, BP 165, DL 267.5687.5 kgs @ 103kgs UnEq | cant believ you were training on saturday morningyour a saidist | ||
| brynevans | | ... | 05-05-2007 @ 14:30 |
 Scotbasher - forever Member 59, 2115 posts | Post Edited: 05.05.2007 @ 14:33 PM Jo,I experienced a similar sensation with numbness in my arms in way you describe. What it turned out to be was tightness in my upper back, there's nerves (I think its the supra scapular)that run in the area of the posterior deltoid which run into the arms. Any tightness in this area and combined with the squat bar placement could cause impingement of this nerve and lead to arm numbness/tingling. It didnt affect my strength it was just very distracting, I had a few physio sessions and wore a thickish top to squat in and it went away. Possibly you have a bit of upper back tightness from your big deadlifts at the weekend? | ||
| Boar | | ... | 06-05-2007 @ 19:32 |
 Nothing left in the tank. Member 5, 25592 posts Administrator | Jo, this is the heaviest music i have on my Pc !! lol, anyhoo, hope i got all the figures right on the vid | ||
| littlegirlbunny | | ... | 07-05-2007 @ 10:35 |
MIA Member 7, 621 posts SQ 80, BP 45, DL 125250.0 kgs @ 55kgs UnEq | Wow thanks for the video - that's just champion  I can't believe how much my right knee drifts in when squatting - even on the 70 kg. This is something I never see on videos that are taken from the side. Still, something to work on which will hopefully get my squat sorted! The 125 kg dead was pretty quick up. It felt really easy on the day, but it's good to see it on video (although not so good to see the terrible form lol) Great music by the way | ||
| Rob | | ... | 07-05-2007 @ 10:43 |
 Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205497.5 kgs @ 107kgs UnEq Administrator | Post Edited: 07.05.2007 @ 17:48 PM That 125 was a great lift Jo, with form work I think you can add an extra 5 kilos without getting stronger.As for your squats, I wonder whether you should try moving your stance in a bit. IIRC you had the widest stance out of all the lifters on the day (including the guys). I don't think you are going to be able to fight hard PBs in that position because you just can't stay tight enough. You might also find it easier to make depth with a narrower stance. Plus not too many lifters wear raised heels with wide stance as far as I know. You really should get a few sessions in at Adlington, a few female British champions have trained there in the past so Alan will be able to sort you out no problem! I think you need a bit of proper unbiased coaching to start moving onto the next level. | ||
| Rick | | ... | 07-05-2007 @ 12:24 |
 I am a bench-only guy Member 3, 10040 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | Your knee isn't normally quite so bad, but it is always the first thing that lets go on your squats. Rob makes a good point about your width. | ||
| littlegirlbunny | | ... | 08-05-2007 @ 10:30 |
MIA Member 7, 621 posts SQ 80, BP 45, DL 125250.0 kgs @ 55kgs UnEq | Originally posted by brynevans... Jo, I experienced a similar sensation with numbness in my arms in way you describe. What it turned out to be was tightness in my upper back, there's nerves (I think its the supra scapular)that run in the area of the posterior deltoid which run into the arms. Any tightness in this area and combined with the squat bar placement could cause impingement of this nerve and lead to arm numbness/tingling. It didnt affect my strength it was just very distracting, I had a few physio sessions and wore a thickish top to squat in and it went away. Possibly you have a bit of upper back tightness from your big deadlifts at the weekend? That's intresting, hopefully it is something a simple bit of physio can sort out. I'm off to the doctors tommorow AM so hopefully he may be able to shed some light on it too. Originally posted by Rob... That 125 was a great lift Jo, with form work I think you can add an extra 5 kilos without getting stronger. As for your squats, I wonder whether you should try moving your stance in a bit. IIRC you had the widest stance out of all the lifters on the day (including the guys). I don't think you are going to be able to fight hard PBs in that position because you just can't stay tight enough. You might also find it easier to make depth with a narrower stance. Plus not too many lifters wear raised heels with wide stance as far as I know. You really should get a few sessions in at Adlington, a few female British champions have trained there in the past so Alan will be able to sort you out no problem! I think you need a bit of proper unbiased coaching to start moving onto the next level. I would love to come up to adlington and train occasionally, sugden is very uninspirational at the moment. I have considered getting my squat cage back up and training at home for a bit to avoid the throngs of students procrastinating about their revision. Let me know when you think the best time would be Intresting point about the stance. I tried bringing my feet in a bit yesterday, but it put so much pressure on my knee. I think it is something which is going to take some time to alter. I used to squat alot narrower, but bringing my stance out helped me loads. It seems strange to now have to go the other way again. Sunday - Rest day. Got a day up in the lakes and out of manchester. Monday midday - Squat day. Slight revision of my program already. Was going to go to 3 singles followed by 3x3, but Mr Brown has convinced me some high rep training is what I need to sort my form out and begin the cycle on. 10 mins CV Squats 20 kg warm-ups 40 kg: 3, 3 - right knee comes in even on this weight, we were really focusing on it today. I struggle to keep it out at any time. Guess there is a lot of work to do. 50 kg: 2 60 kg: 2 70 kg: 1 75 kg: 1 50 kg: 3x8 - i'm not sure about this high rep stuff, the volume is hard work on my wrists and shoulders, but i'll give it a go for the next couple of sessions One legged squats with one leg on a bench behind. Much easier than pistol squats, but still pretty hard work! Did a few sets unweighted then Holding 10 kg plate: 5, 5, 5 Didn't do any upper body work. My arms feel a bit better today, so hopefully it is just a tendonistis thing. One thing is for sure though - one legged squats are a killer. I can barely walk this morning LOL!!! | ||
| littlegirlbunny | | ... | 09-05-2007 @ 08:06 |
MIA Member 7, 621 posts SQ 80, BP 45, DL 125250.0 kgs @ 55kgs UnEq | Tuesday G-Camp I was terrible LOL - such bad DOMS from yesterday's 1 legged squats and I have been trying to cut down on calories a bit. But press-ups felt ok and actually made the effort to do all of them for once. Tuesday benching. I know I said I wasn't going to do any upper body work......but press-ups in G-CAMP felt really strong, so figured I may as well bench. I feel so much stronger training in the evening. Bench 30 kg: 6 40 kg: 5x5 (easy) Superwide grip benching 20 kg: 10 27.5 kg: 10, 10 Chins 5, 5, 4 Abs and Rotar Cuffs | ||
| littlegirlbunny | | ... | 10-05-2007 @ 12:44 |
MIA Member 7, 621 posts SQ 80, BP 45, DL 125250.0 kgs @ 55kgs UnEq | Wednesday Doctor thinks the lump in the back of my neck is due to a lymph infection, which may explain why I have been tired the last week or so, but I have to go to the hospital to get bloods done to confirm. As for the numbness in my hands, he says it isn't anything to worry about because all my reflexes are working and that it will probably clear up on it's own. He also said it was probably stress induced (translated as: psychosomatic pain ) but I acutally don't agree with this diagnosis so i'll try and get into a physio myself to check there is no trapped nerves/tendon inflammation. G-Camp in the evening Good class - only 6 of us there so got lots of input off mike. Had to demonstrate all the combos which nearly killed me, I was getting out of breath far too quickly this evening. Think I need to up my CV again. Mike was trying to get me to fight on the 8th of July, but after the experience at the NW comp, there is no way I would dream of competing in Muay Thai. I'm not particularly good techinically to start with, but if I was too stressed with nerves it would come down to getting a severe beating rather than just missing a couple of lifts! | ||
| littlegirlbunny | | ... | 13-05-2007 @ 17:50 |
MIA Member 7, 621 posts SQ 80, BP 45, DL 125250.0 kgs @ 55kgs UnEq | Just realised how behind I am in filling this log in - can't even remember what I have done! Thursday - Rest Day (I think!) Friday Morning - Deadlifts These felt really good, especially considering it was a morning session. They should be easy because it is only the first real week of the cycle, but they were superdooper easy. 10 mins CV warm up Deads 50 kg: 5, 5 70 kg: 3 90 kg: 1, 1 104 kg: 2, 2, 2, 2, 2 Plateforms 50 kg: 3 70 kg: 2 90 kg: 1 100 kg: 1 Speed squats - still haven't ordered my bands.  20 kg: wee bit stiff, couldn't hit depth at all until I had warmed up LOL 40 kg: 2, 2, 2, 2 pretty quick Hyperextensions Saturday - G-Camp 1:45 min class Pretty hard CV wise at the start - they had us all sprinting. Luckily I managed to draw first place with another girl so got out of yet more press-ups. My sprinting is way way better now I have some muscle in my legs. Then did some pad work, and was surprisingly good today. Punching particularly was great. Had a practice at some left leg kicks, i'm still not pivoting enough on my right leg, which is still putting alot of strain on my knee. But I got a few kicks at the end which were spot on. Must practice this more. It's weird how I have no problem at all with right kicks, but can't managed left ones at all! Got some sparring in at the end, my clinch throws are getting really good, plus it's easy to control someone/elbow them if you get them in a choke....although i'm not sure how long they would let me get away with that in a fight LOL Sunday SOOOOOO sore from sprinting yesterday! Close grip bench press: 20 kg: 10 30 kg: 3 35 kg: 3 40 kg: 4x4 Rack lockouts for bench - couldn't quite get the right height for my sticking point on the cross bars, so was about an inch higher today and could shift alot more weight! 20 kg: warm-up 40 kg: 5 45 kg: 5 50 kg: 2, 2 52.5 kg: F (set up wrong), 2 Rows: 35 kg: 6 42 kg: 6 49 kg: 6, 6, 6 20 mins cycling for knee rehab Abs: little-bigs 10 kg: 15, 15, 15 Good session today. | ||
| jimblanchflower | | ... | 15-05-2007 @ 09:22 |
Teabagger for hire Member 54, 237 posts | Knees drifting in during a squat can be a sign that your quadriceps are not strong enough. I think that you should maintain the wide stance and work on the weakness. A good exercise for this is high-bar squats. Your squat was good, but, on the day, 82.5 was a touch too heavy. You can see from the vid, that your depth was just about right;- not silly deep, but enough to not worry about red lights. | ||
| littlegirlbunny | | ... | 15-05-2007 @ 12:30 |
MIA Member 7, 621 posts SQ 80, BP 45, DL 125250.0 kgs @ 55kgs UnEq | Originally posted by jimblanchflower... Knees drifting in during a squat can be a sign that your quadriceps are not strong enough. I think that you should maintain the wide stance and work on the weakness. A good exercise for this is high-bar squats. It's funny, I was discussing that exact point with Rick the other day - brining my knees in may help stop them drifting out, but it won't deal with the actual problem of weakness. I have known for years my quads are weak as I have had NHS physio before on them to stop the need for a knee operation. I can start doing high bar squats, although I don't really understand how they target the weakness - can you explain please?? Also, as my right leg is alot weaker, would single leg work be more productive to correct the imbalance as well as the general quad weakness? Originally posted by jimblanchflower...Your squat was good, but, on the day, 82.5 was a touch too heavy. You can see from the vid, that your depth was just about right;- not silly deep, but enough to not worry about red lights. That's good, I don't want to have to worry about depth, there are enough other things to sort out with my squats!  Thanks for the input! | ||
| littlegirlbunny | | ... | 15-05-2007 @ 20:29 |
MIA Member 7, 621 posts SQ 80, BP 45, DL 125250.0 kgs @ 55kgs UnEq | Tuesday G-Camp - Very very hard session tonight - 3/4trs of it was sparring. I was completely done in by the end, to the point where you a breathing so heavy you have to really concentrate on the task in hand. But I was pleased with how well it went, particularly considering how little practice I get at sparring. And that I held it together no matter how tired I was. Squats More high rep stuff. Was pleased I managed to pluck up the courage to squat because I already had jelly legs from G-Camp. But the session went well, and I was really chuffed when I got a guy to spot my last set and he commented how he had never seen anyone squat so deep 20 kg: warm-up 40 kg: 3 50 kg: 3 60 kg: 8, 8, 8 Barbell Lunges - 20 kg - 6, 10 - getting used to the movement again. I think, actually, I prefer doing them with dumbells to a bar, and may well go back to dumbells - plus I get some grip work holding the dumbells too - multitaskingtastic. 30 kg - 10 Shrugs Leg extensions on machine. Why did I ever stop doing these? If I do them with both legs they don't give me knee any grief, and they target my quads so well. Kept the weight pretty light and just did some reps to get use to the movement again. 21: 10 28: 8 35: 8 42: 6 35: 6 Great session | ||
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