The overtraining bible: a complete guide
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| littlegirlbunny |  | ... | 05-06-2007 @ 19:08 |
 MIA Member 7, 621 posts SQ 80, BP 45, DL 125250.0 kgs @ 55kgs UnEq | Originally posted by marc... young lady i get tired just reading your journal.....great job   Thanks!Today - G-Camp at Sugden Good class, was working with one of the very very experienced guys. Felt a bit bad because I was obviously holding him back, but learnt alot from him. He was particularly good at pointing out where my guard was failing, where I was premoving (eg bringing my fist back slightly before punching) and helped me get my low kicks even harder by following through rather than pulling back straight after contact. His kicks were amazing, and they even managed to cure my arm pain for a bit (i think, because they went totally numb holding his pads lol). Benching afterwards was never going to happen today though - did a bit of a warm-up but then decided the best thing to do would be go home and ice my arms. Which was no mean feat - in the end I decided on the ice cold bath treatment (well, if it works for Paula Radcliff....) as there wasn't enough chips in the freezer for both elbows, both shoulders and both wrists lol. I'm feeling quite brave (read stupid) for doing it! It has helped both the soreness in my knee and arms - they are now numb instead  | ||
| Rob | | ... | 05-06-2007 @ 19:23 |
 Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205497.5 kgs @ 107kgs UnEq Administrator | I have a cold bath after every squat or deadlift session. Definitely helps prevent DOMs. Make sure the heating is on if you do it in the winter  | ||
| littlegirlbunny | | ... | 07-06-2007 @ 09:33 |
MIA Member 7, 621 posts SQ 80, BP 45, DL 125250.0 kgs @ 55kgs UnEq | Wednesday - G-Camp at Trafford. Good class tonight, I was working with a good partner and my kicks were strong at the start. But then I totally ran out of energy - too many early starts this week! Tendons didn't feel too bad after I got them in a cold shower. Plus I have been good at taking my MSM and Glucosamine over the last few days. Hopefully i'll be able to keep it up and they may start to improve. Rest today - deadlifting can wait a week. | ||
| littlegirlbunny | | ... | 09-06-2007 @ 18:38 |
MIA Member 7, 621 posts SQ 80, BP 45, DL 125250.0 kgs @ 55kgs UnEq | Friday - G-Camp 5:00 pm - had not long woken up from a sneaky mid afternoon nap after yet another early start. So didn't really have it together for this class at all. One of the guys (the world champ actually lol) was laughing at how tense and stiff I was when trying to punch today. I'm always a bit tense, but it was terrible today, just no flow at all. Shows what weightlifting/too much work does But in all seriousness, it did make me realise how much I needed to relax a bit more (well, not just in Muay Thai) because I think it is part of the problem why I am getting out of breath so quick. Benching after Bench 20 kg: 10 30 kg: 5, 35 kg: 5 41 kg: 2, 2, 2 - my arms were really bad on these, and I found them alot harder than they should have been But this is the really surprisingly good bit: Superwide benching: 20 kg: 10 35 kg: 10, 10, 10 - I just can't believe that, it was really easy. There was no pain and the reps were much easier than 35 kg would have been normal grip right now. I have only repped 10 with 35 kg before on normal bench. I have been doing what Jim told me - starting at 20 kg and not putting the weight up until I could do it without pain, then putting it up 2.5 kg a week. Now i'm up to 35 kg for 3 sets of 10. I know it's not a massive weight, but I really think there is potential for this grip (or maybe a little bit in) to become my normal grip. Then tried military pressing, but I just can't push anything above my head right now. It's too painful. Chins - 3, 3, 3, 3, 3 Rotar cuffs - this really hurt today, even with a 2 kg dumbell Then Judo Went on my own, but luckily two other girls were there. Practiced and tried to perfect the throws I have already learnt. The first one was much better by the end, I managed to get most of the throws ok. Luckily the ones that went wrong were onto the crash mat so I wasn't responsible for any broken bones. Also learnt arm rolls and another throw which I have yet to be able to get anywhere near doing in Randori. Felt pretty good after. Arms were not too bad and hadn't interfered with Judo, but they had been really bad thursday and friday morning. So finally decided to get to a specialist today. Managed to get an appointment at the Manchester Back Clinic. I have decided, despite all my doubts about Chiropractors, to go (partly because the people I know who seem to have had the most sucess in treating injuries have been to chiropractors). I am so glad I did, he was brilliant. I had a long inital consultancy, examination and had spinal x-rays taken today. I'm going back tuesday to discuss what he thinks is the problem (after analysis of the x-rays) before starting a 4 week intenive treatment course. It's not going to be cheap, but then, I was thinking about it and figured I would have paid it if my dog needed the care (she is actually going in for a cruciate ligament operation thursday) so I can justify it myself. It seems he has a very holistic approach, so fingers crossed it will sort/at least identify the problem(s) and hopefully help both my knee and arm/shoulder pain. It looks likely I have a trapped nerve somewhere in my neck (he pressed this point and hell, it didn't half hurt) - but he hasn't given any diagnosis of yet. Intrestingly, he said I was his fourth female paitent who does Muay Thai | ||
| Rob | | ... | 09-06-2007 @ 18:49 |
Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205497.5 kgs @ 107kgs UnEq Administrator | Best of luck to you (and your dog!) Jo, hope you get sorted out! | ||
| littlegirlbunny | | ... | 09-06-2007 @ 19:51 |
MIA Member 7, 621 posts SQ 80, BP 45, DL 125250.0 kgs @ 55kgs UnEq | Originally posted by Rob... Best of luck to you (and your dog!) Jo, hope you get sorted out! Thanks Rob I'm alot more worried about her than I am about myself, like an over protective mother.  Trying to keep a border cross quiet for 8 weeks while it heals will be the biggest challenge I have faced in life yet! | ||
| littlegirlbunny | | ... | 10-06-2007 @ 18:36 |
MIA Member 7, 621 posts SQ 80, BP 45, DL 125250.0 kgs @ 55kgs UnEq | Saturday - 2 hour bike ride along the canals/mersey. Was great fun and good to be back on a bike again. The plan is to stop using the van for all local journeys and finally stop contributing to the manchester smog. Sunday - Squat day - last day before a proper break. Riding around town and to gym so did only a 5 min warm-up on x-trainer then: Squats 20 kg and 40 kg warm-ups. 50 kg: 4 60 kg: 2 65 kg: 1 70 kg: 1 75 kg: 1 but had to rerack because the bar fell forward a bit on the way down and it was a struggle to get it back up. Then I failed the second rep so decided, finally, that I really am going to take some time off. I know everyone has been telling me this for ages, but, unfortunately, this is one of those things (like giving up smoking) that you really have to feel prepared to do Did a bit of leg press, leg extensions and then some superwide benching with 37.5 kg just to test for difficulty as i'm not really sure where to take it in the next cycle. I finally have a plan to deal with my chronic overtraining. Its going to look something like this twelve week cycle. Week 1 - off completely from all sports except a bit of commuting cycling and walking. Also get massage, back treatment and some stretching. Week 2, 3, 4 - microcycle (eg Tokars 3,2,1 program on squats and bench) Week 5 - 50% week on weights and only 1 easy session of muay thai. Easy CV, massage and stretching Week 6, 7, 8 - microcycle slightly heavier than the last Week 9 - 50% week again Weeks 10, 11, 12 - microcycle slightly heavier - may max out on the last week then back to week 1 - which will be off of all weights and muay thai again Have yet to finalise the details - but then I have a week of doing nothing to do, so i'm sure I will be able to fine tune a fabliotastic program by the end. | ||
| Rick | | ... | 10-06-2007 @ 18:45 |
 I am a bench-only guy Member 3, 10035 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | I like the new title . That looks smart. I reckon you've been having more training sessions in a typical week than days, by the time you put it all together. Scheduled deloads and sensible workloads will see you feel a lot better and probably get stronger too . | ||
| brynevans | | ... | 10-06-2007 @ 21:01 |
 Scotbasher - forever Member 59, 2115 posts | Jo, Looks pretty sensible on the whole, are you keeping the reps up to 4-6 range rather than singles? I felt a bit as though I was giving you a telling off in my last posting on here but I think now you are starting to see that you wre doing quite a bit more workload than you could cope with. I hope the new routine gives you a chance to sort your injuries and nail your technique perfectly. Good luck | ||
| Neil | | ... | 10-06-2007 @ 21:17 |
 For Kettle, For Country! Member 81, 1706 posts SQ 182.5, BP 120, DL 227.5530.0 kgs @ 90kgs UnEq | I'm a bugger for this sort of thing as well. Keep going even when I'm tired, got a cold, feeling worn out, whatever... Even though it's hard to pull up and rest a bit I reckon you are definitely doing the right thing to benefit the long run. I'm also looking at trying to implement Tokar's 3/2/1/deload program, so I'll be interested to see what you plan for yourself on that. | ||
| tokar | | ... | 10-06-2007 @ 22:21 |
 Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255585.0 kgs @ 95kgs UnEq | I like the new title! | ||
| littlegirlbunny | | ... | 12-06-2007 @ 11:56 |
MIA Member 7, 621 posts SQ 80, BP 45, DL 125250.0 kgs @ 55kgs UnEq | Originally posted by brynevans... Looks pretty sensible on the whole, are you keeping the reps up to 4-6 range rather than singles? Well, I will be with everything except deadlifts. Also, it depends on whether my arms can cope with higher rep squats, but i'm certainly planning to for the first two micro-cycles of the plan. This is what I have come up with so far....there is no real plan with the assistance work though. Squats Week 1 - Complete rest week Week 2 - 4 sets of 6 reps with 60 kg Week 3 - 4 sets of 6 reps with 62.5 kg Week 4 - 4 sets of 6 reps with 65 kg Week 5 - 50 % week Week 6 - 4 sets of 4 reps with 65 kg Week 7 - 4 sets of 4 reps with 67.5 kg Week 8 - 4 sets of 4 reps with 70 kg Week 9 - 50 % week Week 10 - 5 sets of 3 reps with 70 kg Week 11 - 3 sets of 2 reps with 75 kg Week 12 - 2 sets of 1 rep with 80 kg Bench Week 1 - Complete rest week Week 2 - 4 sets of 6 reps with 35 kg Week 3 - 4 sets of 6 reps with 37.5 kg Week 4 - 4 sets of 6 reps with 40 kg Week 5 - 50 % week Week 6 - 4 sets of 4 reps with 37.5 kg Week 7 - 4 sets of 4 reps with 40 kg Week 8 - 4 sets of 4 reps with 42.5 kg Week 9 - 50 % week Week 10 - 5 sets of 3 reps with 41 kg Week 11 - 3 sets of 2 reps with 43.5 kg Week 12 - 2 sets of 1 rep with 46 kg Deadlifts Week 1 - Complete rest week Week 2 - 5 sets of 3 reps with 100 kg Week 3 - 5 sets of 2 reps with 105 kg Week 4 - 5 sets of 1 rep with 110 kg Week 5 - 50 % week Week 6 - 5 sets of 3 reps with 105 kg Week 7 - 5 sets of 2 reps with 110 kg Week 8 - 5 sets of 1 rep with 115 kg Week 9 - 50 % week Week 10 - 5 sets of 1 rep with 115 kg Week 11 - 4 sets of 1 rep with 120 kg Week 12 - 3 sets of 1 rep with 125 kg If i'm feeling good on week 12 then I may max out on all the lifts. Week 12 will be hard on all the lifts, but i'll be ready for it by then. Weeks 4 and 8 will also be hardish, but then i'll have a 50% week after so that should be ok. I'm really happy with this program. Really happy with it, I think it will work well. Chiropractor update Went back today to look at my x-rays. Well, the most noticable thing is my rather straight neck The back is supposed to have three curves - one in the lower, one in the upper and then one in the neck. Except my neck hasn't really got a curve  So that is likely to be contributing to my upper body problems. Also, my right hip rolls in alot - which is exactly what the NHS physio told me - however, this guy seems to think he will be able to correct it somewhat. My lower back - on the other hand, seemed surprisingly fine. Just a bit of compression between two of the vertebrate, but on a scale of 1 - 10 with 10 being bad, he said that problem was a 1 or 2. I'm surprised as hell and very pleased about that - what with my terrible deadlifting form and all! Had adjustment started today - I wasn't quite prepared for how much it would hurt My neck is really tightening up now! I have also been told to ice the adjusted areas 4-6 times a day, take a B6 and Vit C supplement (which I do anyway) and to walk alot. I have been told not to do any leg raises, toe touches or sit-ups - wonder what the G-Camp guys will think of that! I have got to have an estimated 12 sessions over the next month to correct everything - and I have decided to take a risk and go for it. If it works it will be brilliant, and if it doesn't, then i'll just be a bit out of pocket (and probably never going to see an expert again lol) | ||
| Big_silly_man_Dan | | ... | 12-06-2007 @ 12:33 |
 sold boar a shit car Member 27, 209 posts SQ 220, BP 170, DL 240630.0 kgs @ 119kgs UnEq | Originally posted by littlegirlbunny...Also, it depends on whether my arms can cope with higher rep squats Arms coping with Squats ??? Did I miss something or have you invented a whole new way of Squatting Good luck with the back, I'm sure the expert will help. | ||
| Hayden | | ... | 12-06-2007 @ 12:42 |
 memories , like the corners of my mind .... Member 49, 2298 posts SQ 200, BP 132.5, DL 220552.5 kgs @ 123kgs UnEq | That looks like you have really planned ahead and very sensibly at that. Best of luck with the treatment and i hope everything goes well. | ||
| Fruitbat | | ... | 12-06-2007 @ 20:17 |
 slightly smaller bat Member 15, 304 posts SQ 135, BP 70, DL 147.5352.5 kgs @ 63kgs Eq | hey i hope it all works out LGB and also good luck with the 12 week cycle! reading your log has me in awe at the amount you have been doing | ||
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