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The overtraining bible: a complete guide

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littlegirlbunny		...	26-10-2006 @ 21:21
MIA Member 7, 621 posts SQ 80, BP 45, DL 125 250.0 kgs @ 55kgs UnEq	Feeling rough again today - missed Thai Boxing to sleep - but managed a deadlifting session yesterday 10 mins cv warm-up 60kg 5 80 kg 2 100 kg 1 115 kg 1, 1 (slightly hitched) 1 - think i could have got 5 easy on a good day (i.e. not hungry, tired and recovering from a virus)- still 3 with former PB aint bad. Had cooled down too much too so did another 20 mins cv then leg press 52 kg warm up 97 kg 3 106 kg 3 115 kg 3 124 kg 1 106 kg 10 Damn i'm getting good at leg press. Must be all the leg pressing. Back extensions - 3 x 12 rehab work. holy s**t my back was on fire after these - talk about blood rush. But hell it has helped my recovery LOADS. My back was really sore before i started the workout yesterday - tight from four days of no training and spasming lats. But today?? Nothing, not a smigin.
Adam		...	27-10-2006 @ 14:57
Gone squatting Member 12, 386 posts SQ 250, BP 155, DL 260 665.0 kgs @ 90kgs UnEq	Nice work on the deadlifts. I wish i could do three singles with PB on a s**t day.
buzz		...	27-10-2006 @ 14:58
Go ! go ! team strengthshop !!! Member 18, 5295 posts SQ 185, BP 130, DL 230 545.0 kgs @ 95kgs UnEq	I wish I could do two singles with my PB on a good day!
littlegirlbunny		...	27-10-2006 @ 21:34
MIA Member 7, 621 posts SQ 80, BP 45, DL 125 250.0 kgs @ 55kgs UnEq	Tonight Thai boxing - took it real easy, didn't push it in the warm-ups etc and just concentrated on form not strenght. Some things are going well - front kicks are getting pretty good, im finally starting to send my training partner flying. Punching, knees and elbows are all fine. But them damn body kicks - still not right Weights after - i need a new routine soon - its on the way (honest) Squat formwork - haven't squatted for two weeks so just did some easy formwork before sunday 30 kg - lots Bench 30 kg 5 35 kg 2 40 kg 2 42.5 kg 1, 1 Dumbell press (flat) easy. 10 kg - 8 12.5 kg - 8 15 kg 8, 8 Forgot all about back extensions and abs - don't let me skive out of them on sunday! And that was it - now feeling like im about to drop.
littlegirlbunny		...	29-10-2006 @ 22:18
MIA Member 7, 621 posts SQ 80, BP 45, DL 125 250.0 kgs @ 55kgs UnEq	Saturday - another sick day Sunday 10 mins warmup - really hard work Squats 20 kg and 30 kg warm ups 40 kg: 3 50 kg: 1 57.5 kg: 3, 2 + 1 F Hell my form was awful today!! Good mornings all round and just not feeling well enough to squat this heavy - felt like I had been hit by a bus after the first set!! So dropped the weight to 50 kg and did another 3. Car park lunges with 20 kg - there and back - twice 20 mins CV Some abs, backextensions and pushpressing (triples with 20 kg, 25kg and 30 kg) - all just going through the motions as was feeling pretty tired by then. Will be glad to get rid of this bug.
littlegirlbunny		...	31-10-2006 @ 20:21
MIA Member 7, 621 posts SQ 80, BP 45, DL 125 250.0 kgs @ 55kgs UnEq	Tuesday - finally feel like i'm over the bug Thai boxing Backwork (wide grip pulls, close grip, bent over rows, shrugs) Abs Formwork on bench Im going to change this routine to fridays - i dont like doing backwork so close to deadlifting.
littlegirlbunny		...	01-11-2006 @ 20:42
MIA Member 7, 621 posts SQ 80, BP 45, DL 125 250.0 kgs @ 55kgs UnEq	Deadlift Day 60 kg 5, 3 80 kg 2 100 kg 1 110 kg 1 - felt like total s**te so decided not to continue. Still sore from sundays lunges 70 kg deads off 25 kg plates - 5, 5 Back extensions Short workout tonight.
littlegirlbunny		...	03-11-2006 @ 11:44
MIA Member 7, 621 posts SQ 80, BP 45, DL 125 250.0 kgs @ 55kgs UnEq	Thursday - 2pm - thai boxing lesson. Much better, felt like there was loads of improvement since the last. Even my instructor was impressed this week 6:30 - 8 pm - more thai boxing at Arch Bar. Completely different to the classes at sugden. Alot mroe serious, a much much smaller class (8) with 4 seriously experienced guys. Did alot more technical stuff without pads as well as with pads later. Will definately try and make this class as much as possible. Why isn't there more hours in the week?
littlegirlbunny		...	03-11-2006 @ 11:45
MIA Member 7, 621 posts SQ 80, BP 45, DL 125 250.0 kgs @ 55kgs UnEq	oooh oooh and also..... Got squat shoes in post today
Adam		...	03-11-2006 @ 12:01
Gone squatting Member 12, 386 posts SQ 250, BP 155, DL 260 665.0 kgs @ 90kgs UnEq	I suspect that maybe, just maybe, you are a little excited.
littlegirlbunny		...	03-11-2006 @ 12:07
MIA Member 7, 621 posts SQ 80, BP 45, DL 125 250.0 kgs @ 55kgs UnEq	Post Edited: 03.11.2006 @ 12:09 PM I suspect that maybe, just maybe, you are a little excited. Whatever gave you that idea? Is it because I have been wearing them ever since I picked them up from the depot and saying 'new shoes, new shoes' to random, quite unnerved, strangers?
littlegirlbunny		...	04-11-2006 @ 12:23
MIA Member 7, 621 posts SQ 80, BP 45, DL 125 250.0 kgs @ 55kgs UnEq	Friday Thai boxing Gym Push pressing Warm-up with 20 kg 32.5 kg 2, 2, 35 kg F (on form not strength) 32.5 kg: 2, 2 Kept falling backwards slightly, just couldn't get my form quite right. Was glad for high safety bars and my belt thats for sure! Strict press 25 kg 4, 4 Shoulder work felt hard - think the press-ups in Thai Boxing may have had a rather adverse effect Dumbell press flat 15 kg: 7 17.5 kg: 3 15 kg: 5 Squats with NEW SHOES NEW SHOES 30 kg formwork: 3, 3, 3 - yeah squat shoes seem to help. Apparently my last 3 were the most perfect squats i have ever done (ok, so it was only with 30 kg, but hopefully it will translate) Don't know when im going to be able to squat again though because i seem to have pulled a hamstring and it is bloody sore this morning Damn injuries!
littlegirlbunny		...	05-11-2006 @ 20:42
MIA Member 7, 621 posts SQ 80, BP 45, DL 125 250.0 kgs @ 55kgs UnEq	Saturday - REST day - lots of eating and stretching the hamstring seemed to help. Hamstring hurt a bit walking. Sunday - woke up, no hamstring pain - could not believe it!! So went to the gym in my new gym trousers. Only to find that they were the most unsuitable trousers to squat in. Unlike most powerlifters, I have little desire to split my brand new trousers so ended up having to dash home after the warmup to get some shortshortshorts. Started a new cycle today (note, no max attempts at the end of the last one, mainly because I never really finished the last one properly). Glad I did, im not sure the hamstring could have taken anymore today anyway. Scary doing such high rep stuff on the bench! Squats warmups with 20 kg and 40 kg then 45kg: 5x5 all well deep! Bench: warmups then 31 kg (with dinky plates attached with string) 3 x 10 (am going to drop the reps and put the weight up each week in a similar vein to the program jonothan did for me for edinburgh in may) Shrugs 60 kg then 3 x 10 with 90 kg - these felt hard on my back today Pulldowns (abs) 35 kg: 6,5,5,5,5 Back extensions Lots and Lots of stretching - hamstring was hurting after stretching, but im hoping it will be better after another days resting tommorow. Although I hate downtime, i'm feeling a little sore at the moment so its a good thing to back off for a bit longer i think.
littlegirlbunny		...	07-11-2006 @ 11:32
MIA Member 7, 621 posts SQ 80, BP 45, DL 125 250.0 kgs @ 55kgs UnEq	Monday - rest Tuesday morning Decided to train early because off on holiday tommorow so knew this evening i would be running round panicking trying to pack. Mornings are not my thing anymore! Everything felt heavy, like my body was on go slow! Ah well, it wasn't a totally wasted workout, still churned out some sets and did some pretty damn good CV (one thing i am good at in the morning). Warmup 10 min CV (121 cals in 10 mins) Boards - warmup then 40 kg: 5 45 kg: 3x3 Close grip 32.5 kg: 3x3 Shoulders CV on cross trainer - 306 cals in 20 mins (cals seem to be a useful guide to how hard i work, rather than an accurate measurement). Wooh thats pretty good for me.
littlegirlbunny		...	07-11-2006 @ 19:07
MIA Member 7, 621 posts SQ 80, BP 45, DL 125 250.0 kgs @ 55kgs UnEq	Tuesday evening Thai boxing - pretty intense CV wise tonight. Rear delt flys in gym after

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