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The overtraining bible: a complete guide

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RobIcon...21-05-2007 @ 22:54 
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Does f*ck all for SugdenBarbell.co.uk
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Do they have a physio at the Y Club now? They didn't when I worked there last year, although they did have an osteopath.
littlegirlbunnyIcon...22-05-2007 @ 12:25 
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MIA
Member 7, 621 posts
SQ 80, BP 45, DL 125
250.0 kgs @ 55kgs UnEq
Originally posted by Rob...
Do they have a physio at the Y Club now? They didn't when I worked there last year, although they did have an osteopath.


Yeah, I picked up a leaflet a couple of weeks ago (which I have since lost Roll-Eyes ) and it seems they have two working there.

So training
Monday: G-Camp at trafford
I was crap LOL - mainly because I only had 3 hours sleep on sunday night to then get up at 4:15 am and drive to kings cross. Even an hours sleep in the afternoon didn't make up for that!

Tuesday: Thai 1 to 1 lesson at 11 am
I thought that this may be a waste of money, considering how tired I was yesterday, but actually, it was a great lesson. My left bodykicks were much better by the end, although still no where near as good as my right, I have alot more hope they will be somewhere near decent eventually. A whole hour of left punches, kicks, knees and hooks and my brain is fried LOL. I have to really concentrate to use my left side, i'm so right dominant. Mike is an excellent instructor on a 1 to 1 basis - he really analyses where I am going wrong and how to correct it. I wasn't changing my stance quick enough on the left kicks and stepping into them properly. Intrestingly, despite doing somewhere near 200 left bodykicks today, I have no right knee pain - shows what a bit of tweaking with technique can do to overcome problems Grin

So I have the rest of today off now, tommorow, and possibly thursday.
HaydenIcon...22-05-2007 @ 12:29 
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memories , like the corners of my mind ....
Member 49, 2298 posts
SQ 200, BP 132.5, DL 220
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Nice one, I wish i had a couple of days pffUnhappy. Good to hear about that the knee pain is subsiding. whats your plan for the next couple of weeks of training?
littlegirlbunnyIcon...22-05-2007 @ 12:35 
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SQ 80, BP 45, DL 125
250.0 kgs @ 55kgs UnEq
Originally posted by HVince...
Nice one, I wish i had a couple of days pffUnhappy. Good to hear about that the knee pain is subsiding. whats your plan for the next couple of weeks of training?


Yeah, unfortunately they are not off work too!! Got to be up at 4 again tommorow to get to Leominster for a long site day. Sleep is such an undervalued commodity Tongue

Plan for the next few weeks of training? That's a good question! I was going to start 5x3 on bench after I finish this week of no upper body work at all. Squats was going to be continuing with sets of 8 for 65 kg and 70 kg and deads would be continuing with olly's program (so 4 doubles with 110 kg next week). Plus the usual assistance work (rack lockouts, CGBP, leg extensions, rows, chins, etc etc) But maybe this is too much volume....I just don't really know.

I may even just go completely bulgarian and train heavy if I feel like it, light if I feel like it, and not plan anything at all! Happy
littlegirlbunnyIcon...27-05-2007 @ 18:03 
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SQ 80, BP 45, DL 125
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Wednesday and Thursday - Off. Slept lots, ate lots, still felt tired and sore. Confused

Friday 25th - Muay Thai at Sugden
Class went ok, but I was still tired and had a headache. Fun session though Happy

Benching after was a disaster though....tendons were AGONY. Was going to do triples with 42.5 kg but found myself struggling on the second rep of the second set (don't forget i did 5, 5, 5, 4, 3 with this the other day!). Thought bo***cks to that and went home. I'm definately abandoning this cycle now and starting off again really low. Prolly on Tokars program.

Saturday - Muay Thai at Chorlton 1:45 min class. Strangly Tony took 8 of us out of the group and put us through a circuit class after already doing a 30 min warm-up Eek Lots of stupid stuff like high rep curls and squats. Had fun clean and pressing the 25 kg bar he had set up to row with though....thought I may as well try and get something out of the session. Then did 30 mins sparring which nearly killed me, I get out of breath so quick - partly because of my CV fitness, but also partly because I just forget to breathe. Bit like when i'm lifting, but it's alot more of a problem when I have 3 min rounds to get through! Was knackard at the end, but felt pretty good.

Sunday - Got to watch Adam doing Judo first thing. I just can't wait to start now....hopefully next week (and then i'll be out for two months with an injured back lol)

Squat day. Still wasn't feeling like training at the start of the session, but am so glad I did now. Decided to take drastic action with the squatting and completely change the plan (again, i know Roll-Eyes Roll-Eyes ) Anyway, squats cause my tendons so many problems, so I decided to stick to doubles. It really really helped. For two reasons - obviously the dramatic reduction in volume (although i'm hoping that wont be too much of a problem - it's not like my legs don't get volume elsewhere), but also because the bar doesn't slip down my back over two reps. My knee was playing up at the start, but I stretched it out a bit and made it through the doubles no problem. Then it felt surprisingly really really good after doing leg extensions so I had a play with front squatting again. Good, easy session was just what I needed Happy

10 min warm-up

Squats:
40 kg: 4
50 kg: 3
60 kg: 2
65 kg: 2
70 kg: 5 doubles

Leg extensions for knee rehab
21 kg: 8
28 kg: 8
42 kg: 8, 8, 8

Front squats (narrow stance)
20 kg - lots, playing with bar and hand positioning and getting used to the narrow stance
30 kg - 2 (very very deep - as in, as far down)
40 kg - 2 (very very deep)
20 kg - lots and lots. Brought my hands out wider and didn't go quite so deep so that my upper back didn't round. Felt pretty good. Knee was no problem.

15 mins rehab cycling
FruitbatIcon...30-05-2007 @ 12:17 
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slightly smaller bat
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SQ 135, BP 70, DL 147.5
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wow solid squat session Happy
RickIcon...30-05-2007 @ 22:24 
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I really really recommend doing a couple of sets of curls, 12-reps or so, with about half to 2/3 the weight you could use for them, before you bench (I curl the empty bar before and after I bench it). I have found that since doing that I've not had a single sore tendon problem. Try it.
littlegirlbunnyIcon...31-05-2007 @ 14:25 
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SQ 80, BP 45, DL 125
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Originally posted by Fruitbat...
wow solid squat session Happy


Yeah, it felt good to just grind out a few working sets. I'm still not back on form after the comp - but at least i'm not on cruches Wink so can't complain!

Originally posted by Rick...
I really really recommend doing a couple of sets of curls, 12-reps or so, with about half to 2/3 the weight you could use for them, before you bench (I curl the empty bar before and after I bench it). I have found that since doing that I've not had a single sore tendon problem. Try it.


I will, I promise! Tommorow evening Grin

Monday - Rest day

Tuesday - G-Camp at sugden then Bench
Good class - although I was crap lol. Did some advanced faking techniques (going in for a low kick and turning it into a front kick at the last minute, then going for a front kick and bringing the leg up for a high kick etc.) I'm not sure how I managed to stay upright - balance is not my strongpoint Roll-Eyes The next day my hip was so sore (not bad pain, more like DOMS in a rather unexpected area) - think I may have to get a bit of flexibility if they are planning to do that on a regular basis!

Bench
20 kg: 8
30 kg: 4
38.5 kg: 3, 3, 3, 3, 3 (felt hard on my tendons)

Superwide grip bench (surprisingly felt really good on my tendons!)
20 kg: 10
30 kg: 10
32.5 kg: 10, 10

Chins: 5, 3, 3, 3, 3

Rows
35 kg: 6
42 kg: 6
49 kg: 6
56 kg: 3
49 kg: 6, 6

Rotar Cuffs

Wednesday
Long long day, but got back just in time to get to G-Camp Grin
Good class. I was superdooper sore from yesterday, but once warmed up felt full of energy. Worked really hard, even on the CV stuff they make us do.

Thursday - Deadlifts AM
Deadlifting seems to go OK first thing - which is really strange, but good Grin

CV warm-up

60 kg: Lots
80 kg: 4
90 kg: 2
100 kg: 1
110 kg: 4 doubles - the second double was crap - to the point Adam said 'HOW many of these have you got to do today???' But, as always, the later reps were better. Pleased as hell to get 4 doubles with this - especially after I didn't manage more than 1 double with 112.5 kg last cycle.

Plate pulls
60 kg: 2, 2
80 kg: 2, 2
90 kg: 1 - back felt a bit weak so stopped

Lots of Rehab today (couldn't face CV!!!)
Back hyperextensions
High rep leg extensions with 28 kg
Rotar cuffs
littlegirlbunnyIcon...31-05-2007 @ 19:47 
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SQ 80, BP 45, DL 125
250.0 kgs @ 55kgs UnEq
Just realised I have yet again missed another training log goal - so much for benching 47.5 kg at the end of May Roll-Eyes

Thursday Evening - G-Camp at Chorlton
Don't usually train at this class, but thought I'd take the chance for more practice. Was fun and useful for technique, although deadlifting this morning had really left me weak.
littlegirlbunnyIcon...01-06-2007 @ 22:44 
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MIA
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SQ 80, BP 45, DL 125
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Friday - Wow what an evening!

Started with G-Camp at Sugden with a guest appearance from Mr Brown Eek Was a good class though, very different to the usual classes and (for me at least) pretty hard CV wise.

Then had a CGBP session
30 kg: 3
35 kg: 3
40 kg: 3
42.5 kg: 1, 1 (second single just flew up, must have got my form right for once)
30 kg: 10

Tried seated and standing shoulder pressing - both were impossible with the pain in my shoulders so did....
Tricep extensions
Rear delts

Lots of stretching

Then......

Finally got to do some Judo Grin Grin - Was great fun, despite being a total novice. Got taught to breakfall - except I didn't actually manage to breakfall when thrown so was winded a couple of times. Also learnt two throws (don't ask me what they are called - summut in japanese) but could only do one of them because my tendons were too painful on the second. Judo is undoubtably a very hard sport to learn, but i'm hoping that I will pick it up eventually! Happy
littlegirlbunnyIcon...04-06-2007 @ 15:37 
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MIA
Member 7, 621 posts
SQ 80, BP 45, DL 125
250.0 kgs @ 55kgs UnEq
Saturday - rest day. I was expecting to feel like a total wreck, but actually, by the afternoon I was feeling pretty good and not too sore.

Sunday - Squat day.
10 mins warm-up followed by alot of shoulder mobilising and warming up. I have alot of pain in my left shoulder at the moment, which is unusual because it is usually the right which is worse. Getting under the squat bar is the most painful thing of all, but it eased off after they had been stretched out a bit. (Co-incidently they are feeling much better today as well).

Squats
20 kg: 40kg: Warm-ups
50 kg: 3
60 kg: 3 but still felt a bit off form and stiff kneed so did another 2 reps which were much better 2
65 kg: 1
72.5 kg: 5 doubles. Felt pretty good. As always, the later sets were better with the last double being the best of all. It was nicely deep and the reps flew up. Guess it shows that my problems are a confidence/practice thing and not a strength thing at this weight.

Couldn't front squat because of the pain in my shoulder so did

Leg extensions
21 kg: 10
28 kg: 10
35 kg: 10
42 kg: 10, 10, 10

Ran out of time, but pleased with the session. Knee was hurting after squats but felt so much better after doing leg extensions. Grin

Have started taking glucosamine and MSN again today and am planning to be pretty strict with it for a month to see if it makes any difference.
HaydenIcon...04-06-2007 @ 15:44 
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memories , like the corners of my mind ....
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Nice session. I have done some prettyy extensive reading into glucosamine as my knees have always been the biggest problem with me. You will need to give it a minimum of 3-4 months from what i know about it. Have you decided if you want to fight yet?
brynevansIcon...04-06-2007 @ 23:41 
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When are you going to find time to recover? I honestly think you are doing way too much and you admit as much yourself are you just waiting until you are "sure" you are doing too much?. I have had injury problems in the past and more recently and you have to listen to the warnings and know that it is better for your lifting to not lift sometimes than to be a hero and then spend the next few days complaining about injuries. If you are in the powerlifting game for the long haul then you have to reduce your workload or you will constantly suffer injuries and never reach your full potential.
littlegirlbunnyIcon...05-06-2007 @ 14:51 
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MIA
Member 7, 621 posts
SQ 80, BP 45, DL 125
250.0 kgs @ 55kgs UnEq
Originally posted by HVince...
Nice session. I have done some prettyy extensive reading into glucosamine as my knees have always been the biggest problem with me. You will need to give it a minimum of 3-4 months from what i know about it. Have you decided if you want to fight yet?


3-4 months? Blimy that's a lot longer than I had heard, but i'll give it a go. It seems that MSN and Glucosamine work synergistically, so i'll be taking both. I don't suppose you found any research specifically on Glucosamine Hydrochloride (The veggie one) rather than Glucosamine Sulphate?

As for fighting....well probably not yet for several reasons. Firstly, although I have more power than the vast majority of girls who go to G-Camp, it doesn't mean I know how to use it! And I am certainly only average compared to the girls who actually fight (rather than just go there and hit pads). I haven't had anywhere near enough sparring practice, and alot of the time it is with guys who tend to shy away from clomping me in the head. I did get a session with one who was not afraid to hit me the other day though, and it showed how bad my guard is alot of the time! I miss phils class for that - the guys there were never afraid of hurting the girls, so it was always good practice! I'm hoping he is going to start it up again soon.

Also, I still don't really feel like competiting again after the NW comp, it really knocked my confidence in my own ability to manage under pressure. I'm hoping that the gradings in Judo (if I ever get there - very presumptious after two classes i know lol) will give me a bit of experience of competition (you grade by fighting) and I may get a bit of confidence from that. Hopefully I will have some more sparring practice and then I may be at a stage to consider competiting in Muay Thai. Either way, it certainly won't be on the 8th of July!

Originally posted by brynevans...
When are you going to find time to recover? I honestly think you are doing way too much and you admit as much yourself are you just waiting until you are "sure" you are doing too much?. I have had injury problems in the past and more recently and you have to listen to the warnings and know that it is better for your lifting to not lift sometimes than to be a hero and then spend the next few days complaining about injuries. If you are in the powerlifting game for the long haul then you have to reduce your workload or you will constantly suffer injuries and never reach your full potential.


LGB has been suitably reprimanded Embarassed Embarassed

TBH I don't think it is specifically lifting, the tendon problems are from everything, although the question about whether I am in powerlifting for the long haul is a good one. Right now i'm really enjoying the Judo and Muay Thai, guess i'll be happy just treading water with the weights for a bit. Saying that, lifting has been going ok for the last few sessions so i'm pretty content with how things are going.

As for when i'll find time to recover - that is likely to be over the next couple of weeks because work have actually decided i need to do something to earn my money (sigh - thought I was getting away with it as well Wink ) so i've got a busy few weeks which will undoutably cut into training time. Something always comes along to stop training eventually!



Monday Evening - Judo session 2
Well, i'm doing way better than I ever imagined after just two sessions - in that a) I actually remembered most of what I was told last session and b) I learnt new stuff sucessfully today. That's a real surprise, I thought I was going to really struggle to remember all the technical side of things. This session was easy physically (I have a feeling it will be easy for a while as I am spending most time practicing the basics rather than putting them into practice). Spent the first part learning groundwork and managed to pick up several chokes, arm bars and pins. I really really like the groundwork stuff, and it isn't so hard on my shoulders. Then practiced the throws I had learnt on friday before getting to watch the big guys practice. Was working with Adam so it was good to get used to dealing with extra weight.
marcIcon...05-06-2007 @ 15:57 
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Dancing queenfeel the beat from the tambourine
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SQ 225, BP 170, DL 275
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young lady i get tired just reading your journal.....great jobHappy

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