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The overtraining bible: a complete guide

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littlegirlbunny		...	10-11-2006 @ 22:05
MIA Member 7, 621 posts SQ 80, BP 45, DL 125 250.0 kgs @ 55kgs UnEq	Wednesday morning - really hard Thai Boxing private. He really put me through the mill on this one. But the guy was pleased my kicks were getting harder and harder as the session went on, despite the fact I was clearly knackard. 1 hour of some of the hardest training I have ever done! Get to spar next week Had a session in the gym in Lisburn today. Was ok, I was feeling pretty crap after eating totally s**te for two days, but managed a small PB so can't complain. Hitting depth easily now, my 40's are like 2 inches below. Hamstring tweaking a bit - my left side failed on the 70kg which is unusual for me (its usually my right side) guess the hamstring was worse than it felt. I'm getting a bit demotivated by powerlifting at the moment, im seriously thinking about lifting more for endurance for thai boxing. Guess I know im never going to be a great powerlifter, so i'm rapidly loosing my focus. Squats - warmups then 40 kg 3, 3 real deep 50 kg 1 55 kg 1 60 kg 1 (real easy, it flew up) 70 kg - F I was all set but then had to rerack the bar and couldnt get my head straight after that. I think it timed perfectly with a severe sugar crash 65 kg - 1 PB 70 kg - Fail - left side noticably weak Some deadlifting, but my head just wasn't in it. 100 kg flew, but then i just couldn't focus.
Rob		...	10-11-2006 @ 22:37
Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205 497.5 kgs @ 107kgs UnEq Administrator	Nice work on the PB Jo. I really think you underestimate your lifts for a female - they are actually quite good and would be good at competition level. Given that you're doing this alongside a lot of CV work makes it even more impressive. I wouldn't give up on it - maybe concentrate on the Thai Boxing for a while and then concentrate on the powerlifting more seriously.
littlegirlbunny		...	14-11-2006 @ 21:41
MIA Member 7, 621 posts SQ 80, BP 45, DL 125 250.0 kgs @ 55kgs UnEq	Lots of resting over the last few days. Felt really really well monday night, like the time off had done me good. But that all changed once I started training tonight. Kickboxing felt really hard, as did lifting. I thought it was just where I was having the first session back, however, i'm now thinking its likely im coming down with a bug again because everything is aching and my eyes are burning. The really crap thing is i'm on site tommorow at 8:30 in brum, so its an early start in a van with no heating to stand on site for hours in the cold to get back in a cold van to drive home to do it all again thursday. Chances of me making deadlifting tommorow are looking slim, it has to be said Tonights session: Thai boxing - felt like hard work. Couldn't suss the high kicks, although found the clinch work alot easier than I was expecting. Boards - warmup with 20 kg and 30 then 40 kg: 8 45 kg: 4, 3 (+ 1 assisted) Close grip 30 kg: 8, 8, 7 (+ 1 assisted coz the bar got caught with my bad form!) Squat formwork with 30 kg Rear delts 21:6 21 + half: 8, 8, 8 rather reptastic session
littlegirlbunny		...	16-11-2006 @ 14:37
MIA Member 7, 621 posts SQ 80, BP 45, DL 125 250.0 kgs @ 55kgs UnEq	Wednesday Turned out alright in the end Felt ok when I got up at 6 and after a pretty successful site day managed to make it to the gym. Ok, so I was tired and not 100%, but certainly hadn't come down with another nasty bug. Started a new deadlift cycle so it was just a case of getting the work done rather than anything too strenous. Warm-up 10 mins CV. Legs are really sore at the moment all the time. Think they need some serious stretching. Deadlifts 60 kg 5 80 kg 2 100 kg 5 x 2 70 kg off plates for formwork (hell its a long way down to the bar from there!!) 5 x 2 Its going to be a long hard road to sort my deadlifting form. Leg press 5x5 with 88 kg Back extensions 3 x 12
littlegirlbunny		...	16-11-2006 @ 22:00
MIA Member 7, 621 posts SQ 80, BP 45, DL 125 250.0 kgs @ 55kgs UnEq	Thai boxing - 2 hours Excellent technical class at Arch Bar. Finally got to do some sparring!
littlegirlbunny		...	17-11-2006 @ 14:56
MIA Member 7, 621 posts SQ 80, BP 45, DL 125 250.0 kgs @ 55kgs UnEq	Friday 1 pm - Private thai boxing tuition More sparring Yup, I am absolutely awful right now, but that can only mean one thing, the only way is up!!! Mike is sooooo fast. I also managed to (accidentally I hasten to add) knee him in the balls. Luckily it wasn't full force or that could have been the end of my tuition. I'm going to try and get more of this kind of technical stuff in the privates because its really where 1-1 tuition comes in. Plus, it isn't (at the moment) very taxing physically so it shouldn't affect tonights session. Mentally, however, my brain is fried. So much co-ordination and application required!
littlegirlbunny		...	17-11-2006 @ 21:35
MIA Member 7, 621 posts SQ 80, BP 45, DL 125 250.0 kgs @ 55kgs UnEq	Tonights session 5-6 pm - great session at sugden. Two champion Thai Boxers were there tonight. It was just great watching them demonstrating the combos, even if it was on pads. Mark Russell was a real nice guy, he came round and did some coaching as well. Didn't feel my training went all that well, because I was just so sore by then. But got the work done and was suitably picked on by tony as ever. He seems to have taken to calling me "strong-as" !!! Backwork, bench form and abs 6-7:30 pm Pull-ups - wide grip for warm ups then did neutral grip 3x5 without the pin LOADS of dumbell rows - working on form and stuff Seated rows - with 35 kg, but can't remember the reps Shrugs 60 kg 10 90kg: 10, 10 95 kg: 10 Bench formwork with 30 kg Abs pulldowns 28: 10 35 kg: 10, 8 Now i'm sore as hell and tired. Despite the fact I was planning sunday's workout for tommorow, im having tommorow off. And if I dont get to train sunday (and definately won't monday) I will make the most of the rest time to make sure im ready for a battering next tuesday
littlegirlbunny		...	23-11-2006 @ 16:00
MIA Member 7, 621 posts SQ 80, BP 45, DL 125 250.0 kgs @ 55kgs UnEq	Monday - rest again Tuesday - Thai boxing. Had boat loads of energy from all that resting an was feelin pretty good. Technically was pretty bad though, but the scary girl told me that she thought my kicks had got way way harder and were probably harder than hers now. I think that is probably true for the low and mid kicks, but my high kicks still have some work to do. Still it was nice to be told that anyway Benching Decided to do normal bench today because I missed sunday. Was feeling really really really good so decided to have another attempt at 45kg whilst there was only a few people about (less stressful!). I failed it, but it was soooo close, the closest I have ever come, so I know I have made some progress. I'll nail the bas***d soon for sure!! So warm up 40 kg - 1 (so easy) 45 kg - F (Near miss) then decided to try it again because the last was so close, but that was a complete fail then working sets: 3 x 8 with 33.5 kg (easy) Boards - 45 kg 1 40 kg - 5 45 kg - 1 Some shoulder stuff Wednesday Decided to squat because I have missed alot recently. This showed by my yet again dire form and i thought i had it sorted!!! I know for sure i dont fail these from leg strength, just bar position. New formwork stuff will be working on getting that bar much lower down my back. Still, ground out the sets Warm-up on x-trainer - 10 mins - 159 cals warm-up PB!!LOL Warm-ups 20 kg 2x3 30 kg 3 40 kg 1 50 kg 1 52.5 kg 5x3 Deads off plates 60 kg - 5 70 kg - 2, 2 80 kg - 1 90 kg - 5 singles - first 3 were good form, fourth was awful, fifth was not great 70 kg - 1 leg press - 3 x 5 with 97 kg (easy) 12 mins x-trainer but then felt something uncomfertable in my hamstring so stopped (no point in risking injury for 8 mins CV) and stretched for ages. Good decision, no pain today
Adam		...	23-11-2006 @ 17:15
Gone squatting Member 12, 386 posts SQ 250, BP 155, DL 260 665.0 kgs @ 90kgs UnEq	Nice work on the deads there, judging by your 90 i think you could quite soon get 105 or 110 off plates. Double bodyweight off plates,
littlegirlbunny		...	30-11-2006 @ 11:59
MIA Member 7, 621 posts SQ 80, BP 45, DL 125 250.0 kgs @ 55kgs UnEq	Got sick sometime around friday and stayed sick all weekend. Damn I hate being sick at the weekends when I could be sick in the week instead of working! Nasty evil bug - I don't think I have felt as bad as I did on saturday night since I was a kid. Anyway, rested rested and rested some more until yesterday: Wednesday - First day back in training after being sick. I was still feeling pretty rough tuesday - but that was mainly because my head felt like it was about to explode. Going for a walk round town left me exhausted. But by wednesday everything had settled in my head and throat, so when wednesday was feeling not too bad, (just sniffly and sore throat) decided to pay a visit to the gym. It went pretty well considering Deadlifts 60 kg: 6, 3 felt good 80 kg: 2 90 kg: 1 100 kg: 1 105 kg: 2, 2, 2, 1, 2, 1 (by the forth set my head was spinning so thought i should just lift another two singles. But then on the fifth set the first rep flew so easy I did another and then thought i'd better do just one more rep to make the 10 i was planning) Leg press 106 kg: 3 x 5 Deads of plates formwork 80 kg: 5 x 2 Some rowing for CV - this is where I really noticed the bug, kept it really gentle for 9 mins, then did 1 min below 2/500m followed by a further 1 min. Left it at that as a sure way to get sick again is over do the CV. Stretched well for a while. Really noticed a massive difference in the suppleness of my left to my right. My right hamstring and back were so tight. No stiffness today. I will go to the technical thai boxing class tonight, hopefully i'll be ok for that one
littlegirlbunny		...	01-12-2006 @ 08:17
MIA Member 7, 621 posts SQ 80, BP 45, DL 125 250.0 kgs @ 55kgs UnEq	Thursday class Really excellent class as always. Two hours did feel like a long time tonight, about half way through I was wondering whether I could keep going for another hour as i'm still not quite 100% (although I do feel pretty much back to normal on the whole). But it was excellent. The warm-up was two floor circuits, but they were all based around core moves (leg raises, cobra holds, plank, shadow boxing, sit ups with the guy bashing you abs with the pad, back extensions, obliques with a 5 litre bottle of water). Then we worked on our stance - changing, moving etc etc. I struggle to keep my hips facing forward, I always want to stand side on. Co-ordination was a big problem for me tonight, seems it goes from bad to worse if im a bit off colour. The rest of the class was based around knees of various sorts with some clinch work and sparring using a fixed routine. My knees need alot of work, although I did manage to suss some of them. Aim for the ribs, aim for the ribs......
littlegirlbunny		...	01-12-2006 @ 20:45
MIA Member 7, 621 posts SQ 80, BP 45, DL 125 250.0 kgs @ 55kgs UnEq	Friday - today was a hard day! Feeling a bit more off-colour than yesterday, but that was as expected. I'm not going to worry about it, i'm just glad i can train again, even if it isn't full out. Thai boxing - f**king hard class CV-wise. Tony got pissed off with the total lack of basics of some of the people so all of us, even the advanced, were walked back through it again. Or should I say run/dragged/kicked back through it at high speed. 20 right body kicks, 20 left body kicks, 30 front kicks (you get the idea?). It was not what I was hoping for - the most intense CV class I have yet done with the G-Camp on a day I was still recovering. But I made it through with only a small amount of slacking. Felt that technically I had improved since, say, a month ago. I'm glad he did it though, there are some people in the class that can't hold the pads properly and shy away from getting kicked, so its good he told them to sort it out. Came out dripping wet and really knackard. Boards - warm-ups then 40 kg: 6 45 kg: 3 x 3 then went for a fouth set of triples, but died. It was really weird - total failure like I have never had before in my life. Even with the spotter i still couldn't get that bar back up. Scary stuff. Some back stuff, hyperextensions, few abs and lots of shrugs Feeling rough now, but in a strange way - like exhausted with a painful (but not sore) throat. Still I have tommorow off, then squat and bench day sunday, and then two whole days off til deadlifting, so i'll be back to normal by then
Rob		...	01-12-2006 @ 20:56
Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205 497.5 kgs @ 107kgs UnEq Administrator	I hope you're reading this Rick! DEDICATION!!
Rick		...	02-12-2006 @ 15:51
I am a bench-only guy Member 3, 10040 posts SQ 185, BP 175, DL 235 595.0 kgs @ 140kgs UnEq Administrator	Speaking of which, Roberto, where have you been the last couple of sessions?
Rob		...	02-12-2006 @ 15:54
Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205 497.5 kgs @ 107kgs UnEq Administrator	Deload to reload!!

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