The overtraining bible: a complete guide
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| Joni |  | ... | 15-05-2008 @ 09:04 |
 left the country satisfied Member 10, 19241 posts SQ 240, BP 150, DL 270660.0 kgs @ 107kgs UnEq | nice deads! Are you keeping your back flat these days or letting it go all "Jackson Curve"? | ||
| littlegirlbunny | | ... | 18-05-2008 @ 09:36 |
 MIA Member 7, 621 posts SQ 80, BP 45, DL 125250.0 kgs @ 55kgs UnEq | Joni said: nice deads! Are you keeping your back flat these days or letting it go all "Jackson Curve"? Well, I would love to say the former of course...stiff as a board.....but it would all be one big lie!  Big curve, jerk at the bottom and bashing my knee on the way back down pretty much everytime. Never going to make a top class powerlifter, but will have fun trying lolTraining As usual work got in the way a bit on Wed, Thurs and Fri last week so had 3 full rest days whilst travelling round the country. Was a good thing though as I managed to get a great cycle in yesterday with a group of guys up in Cannock. 5 hours or so, good pace throughout....and I had so much energy I didn't know what to do with it....until I stopped at the end then it hit me it may have been a harder ride than I realised and I still had to bench that evening....so yesterdays session was pretty short and light! CGBP at home: Lots of shoulder warm-ups then 20 kg: 8, 8 25 kg: 8 30 kg: 8, 8, 8 Few rows. Oh, um, not sure I should admit this here....but I may have entered my first ever mountainbike race (in the fun catagory though, not competitive!) - a 12 hour solo endurance race. In a few weeks! And I haven't really trained for it  Could be fun...could be painful | ||
| EDCLARKE | | ... | 18-05-2008 @ 09:58 |
 not particularly well educated Member 85, 11010 posts SQ 170, BP 130, DL 260560.0 kgs @ 90kgs UnEq | sounds painful! | ||
| Joni | | ... | 18-05-2008 @ 14:42 |
left the country satisfied Member 10, 19241 posts SQ 240, BP 150, DL 270660.0 kgs @ 107kgs UnEq | wow! Is that the one Graham is doing? (biggoodwolf from a "certain other forum" ) All the best for it, sounds like a real mental test. Is Adam "shake that booty" doing it as well? | ||
| littlegirlbunny | | ... | 18-05-2008 @ 20:58 |
MIA Member 7, 621 posts SQ 80, BP 45, DL 125250.0 kgs @ 55kgs UnEq | Joni said: wow! Is that the one Graham is doing? (biggoodwolf from a "certain other forum" )All the best for it, sounds like a real mental test. Is Adam "shake that booty" doing it as well? Yeah - that's the one.....although I know him better as MilitantGraham!! Adam isn't racing - I think he plans to stay well out of the way during any kind of competitive situation that involves me after the last attempt lol | ||
| littlegirlbunny | | ... | 22-05-2008 @ 10:25 |
MIA Member 7, 621 posts SQ 80, BP 45, DL 125250.0 kgs @ 55kgs UnEq | Not got as many sessions in as I would have liked recently - work in all getting in the way. Did manage a half decent session yesterday though: Warm-up run then.... Front Squats: Superlight bar for warm-ups then 20 kg: 5, 5, 5 (cleaned bar up) 30 kg: 5, 5 (also managed to clean bar) 40 kg: 1, 3 (yeah, didn't manage to clean that - think they make take some practice  ) 45 kg: 3, 3, 3 (first set was a bit of a struggle, but last two sets were easy as I felt much more confident with the weight) Leg press: Warm-ups with plateform - 8 20 kg each side - 8 30 kg each side - 8 45 kg each side - 3, 3, 3, 3, 3 | ||
| littlegirlbunny | | ... | 23-05-2008 @ 09:43 |
MIA Member 7, 621 posts SQ 80, BP 45, DL 125250.0 kgs @ 55kgs UnEq | Yesterday CGBP session. Ooohhhh.........feel sore from Front Squats - niiiccceee Did a bit of a run for 20 mins then CGBP - lots of warm ups with superlight bar 20 kg: 8, 8 30 kg: 5 - these felt so good and were flying up 35 kg: 3 - also felt good 37.5 kg: 1 (had a discussion with Adam about form) 2+F, 2, 1+F (yeah, these were s**te) 30 kg: 10 - so easy - damn I have turned into a rep machine training in a bodybuilding gym Proper bench grip 30 kg: 10 (just to see how it felt on my shoulder....not too bad actually) Also did lots of seated rows and underhand pulldowns. Ok - so it seems that my rep strength has increased well over the last few weeks. However, I am completely out of practice with anything heavy. At least the shoulder is still on the mend very slowly and it looks like I may be able to get some proper benching done next cycle (even if it is only formwork). Still can't get under a squat bar for back squats though  The plan next cycle will be: f**kINGHEAVY boards and then speedwork/formwork on normal grip (2 sessions per week). Good thing about being crap at benching is...even when it is going like a complete pile of pisssshh it doesn't exactly take a lot of my total LOL | ||
| MattGriff | | ... | 23-05-2008 @ 11:36 |
 Member 194, 3976 posts | littlegirlbunny said: 1: Did a bit of a run for 20 mins then 2: The plan next cycle will be: f**kINGHEAVY boards and then speedwork/formwork on normal grip (2 sessions per week). 1: if you keep using such swear words you will likely get banned by a mod/admin 2: Good plan, probably the best benching assault there is to be fair boards and bands on alternate days combine to make a good bench press | ||
| Steve | | ... | 23-05-2008 @ 13:53 |
nothing to hide, please follow my life on webcam Member 255, 3732 posts | I'd leave boards and bands alone for a while. The "better half" did 50kg bench in her first competition at 56kg bwt. She didn't start board press or bands until she was lifting over 110kg. Concertrate on getting some basic strength over the full range of the lift before emphasing part of the lifts. | ||
| littlegirlbunny | | ... | 23-05-2008 @ 20:13 |
MIA Member 7, 621 posts SQ 80, BP 45, DL 125250.0 kgs @ 55kgs UnEq | Post Edited: 23.05.2008 @ 20:14 PM by littlegirlbunny Ok, now I'm confused!  Boards or no boards..... TBH part of the reason for planning heavy boards next cycle was due to the dodgy shoulder - although it is on the mend, I'm not confident it will be ready for any kind of heavy bench work for a few more weeks - at least doing boards I would be able to get the feel of a heavy weight in my hands again (it's been a while!) and get the tri's a battering without worrying about the shoulder too much. Notice the lack of swearing - not even a single mention of the 5 hour ride I have planned for tommorow  | ||
| Alex | | ... | 23-05-2008 @ 23:09 |
 Picca Boo Member 16, 1204 posts SQ 140, BP 130, DL 200470.0 kgs @ 77kgs UnEq | littlegirlbunny said: Notice the lack of swearing - not even a single mention of the 5 hour ride I have planned for tommorow Has Adam got fit then? | ||
| littlegirlbunny | | ... | 26-05-2008 @ 09:15 |
MIA Member 7, 621 posts SQ 80, BP 45, DL 125250.0 kgs @ 55kgs UnEq | Post Edited: 26.05.2008 @ 09:16 AM by littlegirlbunny Alex said: Has Adam got fit then? Are you havin a laff? (To be fair, Adam is always superfit - damn genetically gifted people! )So saturday's 19 miler kind of turned into a 7 hour, 31 miler over the Long Mynd. Was fun and just what I needed two weeks out from this 12 hour in Bristol. My knee was a little sore by the end, but otherwise the distance was easy. I'm not going into this 12 hour race with any game plan other than - have fun and do as many laps as I feel like so there is no pressure. But it is nice to know that 7 hours cycling (well, with various food stops) was easily doable and that I had some left in the tank at the end. Sunday - SUGDEN!!!!!!!!! Leaking ceilings (through the lightswitch ), equipment falling apart, a queue for the bench a mile long, curls in the squat cage and 20 million pieces of CV equipment. don't we just love it Did a bit of CV - 20 mins on the x-trainer - hell, I am so much more CV-fit than this time last year. Because the knee was a bit sore Saturday decided to leave deads/squats. However, I did manage to get some shoulder work done Shoulder stuff on the terrible incline machine - felt ok so went up to 3 sets of 8 Heavy rows on machine Push press to 30 kg - easy enough with a narrow grip. Still cant press at all unless my elbows are right under my shoulders. | ||
| littlegirlbunny | | ... | 28-05-2008 @ 21:55 |
MIA Member 7, 621 posts SQ 80, BP 45, DL 125250.0 kgs @ 55kgs UnEq | Deadlift day today. Last heavy session for a fortnight because I'm tapering next week for this 12 hour race on the Saturday. Warm up run - felt like bloody hard work tonight even on 11 km/hr - think I may have eaten a wee bit too much curry prior to the session Deads: Warm-up with bar to check knee was ok after Saturdays cycling effort. 60 kg: 5, 5 80 kg: 5 100 kg: 2 105 kg: 3 110 kg: 3 (Pretty sure this is a triple PB - nice to get three out easily with over double current bodyweight - especially as I have yet to actually work through a proper routine) 115 kg: 1 single Speedwork with 60 kg off plates - 5, 5, 5 Bit of leg press and hyperextensions. Overall pleased with the session - if I can get some consistency in the training I think I may be on for a PB in a couple of months or so. | ||
| Joni | | ... | 28-05-2008 @ 22:09 |
left the country satisfied Member 10, 19241 posts SQ 240, BP 150, DL 270660.0 kgs @ 107kgs UnEq | good work, nice pulling! Hows the shoulder? | ||
| Rob | | ... | 28-05-2008 @ 22:46 |
 Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205497.5 kgs @ 107kgs UnEq Administrator | Yep, nice PB! | ||
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