The overtraining bible: a complete guide
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| littlegirlbunny |  | ... | 29-05-2008 @ 21:39 |
 MIA Member 7, 621 posts SQ 80, BP 45, DL 125250.0 kgs @ 55kgs UnEq | Cheers guys  Joni said: good work, nice pulling! Hows the shoulder? Shoulder is OK - getting better very slowly. There seems to still be a fair bit of inflammation/scartissue in the joint and I still don't have enough mobility in it to get under the squat bar. But apart from that and not being able to sleep on it I seem to be able to do near enough everything else I need to now. Deadlifting and front squats don't bother it. I'll prolly have a go at some heavier normal grip benching next session and see how I get on. | ||
| littlegirlbunny | | ... | 01-06-2008 @ 09:29 |
MIA Member 7, 621 posts SQ 80, BP 45, DL 125250.0 kgs @ 55kgs UnEq | Post Edited: 01.06.2008 @ 09:32 AM by littlegirlbunny Got some benching done on Friday at home - normal grip was still to painful on my shoulder....but superwide grip (little fingers on the rings) was fine so had a play.20 kg: 5 sets of 10 with different grips etc. 25 kg: 6 30 kg: 6, 6 35 kg: 4, 4, 4 (paused reps) Can't get a very good set up on my crappy bench at home, but still glad to have something to work from. Now all I need is a bench cycle (if anyone fancies designing me one I wont complain.....either that or it will probably good old 5x5 again!) Oh yeah - got a 25 miler ride in the peaks yesterday and I managed to only come off once - headbutt the wall and cut my arm up.  My knee was playing up again - but I'm certain I know the cause now - it's been an issue since I moved the seat position on the bike. Hopefully if I put it back again that should sort it. Now I am frantically icing the knee and shall be for the following week as it's only 6 days to go and counting! | ||
| MattGriff | | ... | 01-06-2008 @ 11:22 |
 Member 194, 3976 posts | littlegirlbunny said: (if anyone fancies designing me one I wont complain.....either that or it will probably good old 5x5 again!) Here is what I advised T Bench the bench obsessed man. Twice a week is more than enough for benching one heavy day one speed day and not a silly amounts of sets. A Typical off season routine that I would use for e.g Heavy Day – Raw bench warm up Board Presses various boards various weights 5 sets building over around 6 weeks to a max triple Close Grip Bench 3-4 sets 5 reps Incline or Wide grip bench 3-4 sets max 8 reps Dips/declines 3-4 sets max 8 reps Speed day Band Presses 5 – 8 sets of around 3 reps moving to a max double Shoulder press – push press is the best as you need speed to lock the f**kers out Gay rotator cuff s**t End of, no massive volume should be needed when training for powerlifting, we are not endurance athletes. Admittedly my benching is more geared towards shirted benching, but to be fair the principles are the same, band work teaches control and speed and the boards can be utilised lower than I would use down to max triples off a 1 board etc, this will massively bring up your raw bench by overloading the shoulders and triceps while the wides, dips etc hit the chest with heavy weight or in a weak area. | ||
| littlegirlbunny | | ... | 03-06-2008 @ 08:21 |
MIA Member 7, 621 posts SQ 80, BP 45, DL 125250.0 kgs @ 55kgs UnEq | Cheers Matt  MattGriff said: Heavy Day – Raw bench warm up Board Presses various boards various weights 5 sets building over around 6 weeks to a max triple Close Grip Bench 3-4 sets 5 reps Incline or Wide grip bench 3-4 sets max 8 reps Dips/declines 3-4 sets max 8 reps Woooh that's an awful lot of benching  4 exercises in one session If it wasn't for the board presses at the start I would worry you are trying to turn me into a bodybuilder....You cannot be serious????????? That's about 3 times my normal volume (but then that might explain why my bench is so dire at the moment lol) Speed day Band Presses 5 – 8 sets of around 3 reps moving to a max double Shoulder press – push press is the best as you need speed to lock the f**kers out Gay rotator cuff s**t Ok - I have bands somewhere so I can dig them out. Quite fancy band training on bench - think it might be fun. End of, no massive volume should be needed when training for powerlifting, we are not endurance athletes. Admittedly my benching is more geared towards shirted benching, but to be fair the principles are the same, band work teaches control and speed and the boards can be utilised lower than I would use down to max triples off a 1 board etc, this will massively bring up your raw bench by overloading the shoulders and triceps while the wides, dips etc hit the chest with heavy weight or in a weak area. Heavy day is massive volume for me - would it work if I loose the dips/decline off the end of that lot. I know my crap shoulders wont be able to take that kind of volume without getting f**ked up before the end of the cycle. Otherwise it seems great - just what I needed Cheers! SUNDAY: More cycling - proper mudfest stuff in the depths of the unknown MONDAY: Warm-up 15 mins Rack Pulls from knee height (no heavy leg work allowed this week) 20 kg: Warm up sets 60 kg: 8, 8 90 kg: 3, 3 100 kg: 3, 3, 3 (felt heavier than I was expecting - clearly a sticking point somewhere here - but at least my back was flat for once) Rows Squatting!!!!!!! Finally got under a squat bar so had a play with it for a bit and worked up to an easy triple with 50 kg. Thank heaven - finally, finally I can do all three lifts again | ||
| MattGriff | | ... | 03-06-2008 @ 08:29 |
Member 194, 3976 posts | littlegirlbunny said: Heavy day is massive volume for me - would it work if I loose the dips/decline off the end of that lot. I know my crap shoulders wont be able to take that kind of volume without getting f**ked up before the end of the cycle. Yeah fine, this is what I do and it does beat the crap out of your front delts, but that is also why I have a good bench, strong delts,triceps and lats are the real key to bench power. You could alternatly drop the number of sets and build up that way. | ||
| littlegirlbunny | | ... | 03-06-2008 @ 12:07 |
MIA Member 7, 621 posts SQ 80, BP 45, DL 125250.0 kgs @ 55kgs UnEq | MattGriff said: Yeah fine, this is what I do and it does beat the crap out of your front delts, but that is also why I have a good bench, strong delts,triceps and lats are the real key to bench power. You could alternatly drop the number of sets and build up that way. Yeah - that's also an option. I have a think about it for a week. The other thing I thought was maybe alternating the last two each session. | ||
| mishima | | ... | 03-06-2008 @ 17:56 |
 pink french superstar beard Member 26, 4030 posts SQ 190, BP 0, DL 205395.0 kgs @ 75kgs UnEq | Nice tips, will keep that in mind when i'm bencher | ||
| littlegirlbunny | | ... | 06-06-2008 @ 08:51 |
MIA Member 7, 621 posts SQ 80, BP 45, DL 125250.0 kgs @ 55kgs UnEq | This week has been pretty much back off week - but I have managed to have a play with band training. I only have one little band - but it worked fine. Took a while to get used to stabilising the bar at the top of the move (as in, getting use to the fact it felt like the bar was desperately trying to smack me in the face) but really like the feel of driving against the resistance at the top of the lift. Band training is fun Today is also going to be a fun day....I'm carb loading for tommorow's 12 hour race Tommorow, on the other hand, may be painful. I have to at least try not to come off the bike as it appears people at work are starting to get concerned that Adam is slapping me about | ||
| Joni | | ... | 06-06-2008 @ 08:54 |
 left the country satisfied Member 10, 19241 posts SQ 240, BP 150, DL 270660.0 kgs @ 107kgs UnEq | good luck with the race! try not to fall... too often... on rocks... | ||
| littlegirlbunny | | ... | 08-06-2008 @ 08:32 |
MIA Member 7, 621 posts SQ 80, BP 45, DL 125250.0 kgs @ 55kgs UnEq | Well - I did the race....... and came first Can't quite believe it - I'm well stoaked to have come first on my first ever mountainbike race. I'm going to write up a blog enty on a different site later and will link it here if anyone wants to read it (saves taking up valuable powerlifting space with endurance sports ) But a brief overview is 15 laps at 5.75 miles per lap in 12 hours = feeling like a trainwreck this morning! | ||
| little_a | | ... | 08-06-2008 @ 17:19 |
 still a devious weightlifting bastard Member 43, 14374 posts | Good account of yourself today, especially after 12 hours of sillyness. (listen to me ) | ||
| Rob | | ... | 08-06-2008 @ 20:26 |
 Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205497.5 kgs @ 107kgs UnEq Administrator | Great stuff Jo... 12 hours Respect! | ||
| MattGriff | | ... | 08-06-2008 @ 22:01 |
Member 194, 3976 posts | I hate any non sexual based cardio work, but fair play on the win, you should give Just_T some advice on how sometimes women like to come first | ||
| little_a | | ... | 09-06-2008 @ 08:24 |
still a devious weightlifting bastard Member 43, 14374 posts | little_a said: Good account of yourself today, especially after 12 hours of sillyness. (listen to me )Have I got the wrong Bunny? DOH!  | ||
| MattGriff | | ... | 09-06-2008 @ 11:08 |
Member 194, 3976 posts | little_a said: little_a said: Good account of yourself today, especially after 12 hours of sillyness. (listen to me )Have I got the wrong Bunny? DOH! The platinum version is a firm favorite | ||
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