The overtraining bible: a complete guide
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| Alex |  | ... | 02-12-2006 @ 17:57 |
 Picca Boo Member 16, 1204 posts SQ 140, BP 130, DL 200470.0 kgs @ 77kgs UnEq | Post Edited: 02.12.2006 @ 17:59 PM Originally posted by Rob... Deload to reload!! Heh  I agree, to me it seems you need a little time off from the benching. From doing Thai Boxing myself I know that it definitely impairs your recovery somewhat. I know you want the 45 bad but if you keep going very heavy every session you run the risk of stagnating. Well that's my opinion anyway. | ||
| Rob | | ... | 02-12-2006 @ 18:11 |
 Does f*ck all for SugdenBarbell.co.uk Member 1, 7174 posts SQ 182.5, BP 110, DL 205497.5 kgs @ 107kgs UnEq Administrator | I was talking to Rick actually, but I see where you're coming from. If that doesn't work Jo, maybe you should increase the frequency of your attempts at 45? I'm sure Zatiorsky mentions it somewhere in 'Science and Practice of Strength Training'.... "throw enough s**t at a wall and some will stick".  | ||
| littlegirlbunny | | ... | 03-12-2006 @ 21:50 |
 MIA Member 7, 621 posts SQ 80, BP 45, DL 125250.0 kgs @ 55kgs UnEq | Well, to be honest - I really don't care too much about the illusive 45 kg bench anymore. It's more an amusement than anything - especially as it will only add 1.5 kg to my total. I'm kind of building back up to heavier training at the moment anyway. Then i'm going for the "45 kg every f**king session till i get it or burn out my tendons" approach Saturday - rest day - badly needed. The virus is still lingering and has been waking me up with coughing through the night Sunday - Squats and bench Today went well - really f**king well. Ok, so I only did what I planned and nothing more, but hell, I can't tell you how glad I am of that. I was feeling really rough (again) 30 mins before getting to the gym. To the point where I was almost going to miss a session. I hate missing sessions so that kind of tells you how bad I was feeling. The squats felt pretty good overall, espcially the warm-ups and first set of 55 kg. Bench was easy, as was push presses. The CV at the end was killer though. I'm going to be really strict with myself and make sure I take the next two days off as planned. Then see how deadlifting goes wednesday. 10 mins warm-up Squats 20 kg 5, 5, 30 kg 3 40 kg 3 50 kg 1 55 kg 2, 2, 2, 2, 2 - about 6 of the 10 reps were good/passable. The other four were truely awful. But its all a form thing, i'm just a bit out of the squatting groove at the moment. It will return Bench: 7, 7, 7 with 35kg (was supposed to be 3 x 6 with 36 kg but forgot my dinky plates!) Push press 20 kg: 3 25 kg: 3 30 kg: 3, 3, 3, 3, 3 20 mins CV on rower. Well, it was 20 mins rowing, but it probably took nearer 30 mins by the time I had stopped and started. Interval training - that's what they call it, right? | ||
| David | | ... | 03-12-2006 @ 21:55 |
 I ♥ Dr. Gillian McKeith Member 17, 742 posts SQ 0, BP 180, DL 0180.0 kgs @ 105kgs UnEq | You must be good for a bench pb with 3x7 with 35kg? | ||
| littlegirlbunny | | ... | 04-12-2006 @ 08:53 |
MIA Member 7, 621 posts SQ 80, BP 45, DL 125250.0 kgs @ 55kgs UnEq | Originally posted by David... You must be good for a bench pb with 3x7 with 35kg? You would think so wouldn't you! LOL | ||
| littlegirlbunny | | ... | 05-12-2006 @ 21:12 |
MIA Member 7, 621 posts SQ 80, BP 45, DL 125250.0 kgs @ 55kgs UnEq | Monday - rest Tuesday - res....ooops may have been thai boxing and bench formwork...I couldn't bring myself to miss tuesdays thai session Session was good(ish) - worked with the nice canadian girl - but she was struggling to take my low kicks (actually i'll correct that, I was sending her flying and it was obviously hurting her so i had to back off) which was frustrating because they wern't even full out hard anyway. Struggled with my left kicks, both body and high today, i think it was due to a slight tweak in my hamstring/glute from squatting which has been niggling since sunday. Tony made me demonstrate a right, left, body punch, right high kick, right knee, two left high kick combo....about 10 times to make sure the whole bloody class had seen me. Yuk - he knows I hate demonstrating to the advanced bit - the guys there are so good, and my high kicks are so awful! I'm really looking forward to thursdays class - I like working without pads alot now, because you are not dependant on the pad holder being able to keep up with the combo. Formwork on bench with 30 kg - must work on speed. Managed to keep elbows in, but they are never going to be proper close to my body. | ||
| littlegirlbunny | | ... | 06-12-2006 @ 22:17 |
MIA Member 7, 621 posts SQ 80, BP 45, DL 125250.0 kgs @ 55kgs UnEq | Bad day today - my hamstring pain got worse through the day and I also started getting twinges down both legs and in my lower back. I'm rapidly starting to think that it may be a dose of sciatica, so as you can imagine, deadlifting was a no go tonight - I did some warm-ups, but had to stop. Then did a bit on the cross-trainer, but even that was too much for my back and legs so finished the gym early. I won't be deadlifting, or squatting heavy, again until the pain has eased up. Intrestingly, it doesn't seem to be caused by deadlifting for once, because my back was fine after last wednesday....i'm wondering whether it was sunday's squats that started it, and yesterday's high kicks which finished it off. Will give it a couple of days of stretching and movement and then see where to go from there. | ||
| littlegirlbunny | | ... | 07-12-2006 @ 21:18 |
MIA Member 7, 621 posts SQ 80, BP 45, DL 125250.0 kgs @ 55kgs UnEq | How I love my Thursday M15 Muay Thai class!! It's the best! Did elbows tonight, they were pretty fun. Lots of sparring - i'm still truely awful, and I have a major problem that I just either want to kill someone or not hurt them. I find it so difficult to control in touch sparring - something I really need to practice. I'm also not scared of getting hit - which I know is a big problem, because if someone actually hit me properly i'd prolly be in for a shock. But getting hurt doesn't bother me at the moment. Have to work on blocks (still awful) and breathing. Phil (the thursday trainer) is really excellent. He makes me realise how little I breathe. I'm going to alternate some privates with him and my other instructor. I get different things from them both and I think getting taught by both definately works in syngery rather than antagonistically. Back was on and off today - if I sit for a while the pain moves down my left leg and into my calf muscle. But moving releases it a bit, and for some of the day it was back in my glute. Thai boxing did it wonders tonight - I had no pain at all walking home, although it's tightening again now. I'm just going to keep it moving and stretching and see what happens. | ||
| littlegirlbunny | | ... | 08-12-2006 @ 21:02 |
MIA Member 7, 621 posts SQ 80, BP 45, DL 125250.0 kgs @ 55kgs UnEq | Managed to get a bit of Thai Boxing in - got to sugden at 5:30 and bump into Mike who tells me to just go up and join in I got there and everyone had a partner, but one of the demonstrators came in at the same time so I just asked him if he would hold my pads - which he did. Got some coaching off him for my hooks as well. Pretty good warm-up for benching! Benching Warm-ups then 37.5kg: 5, 5, 5, 4, 3 - was hoping to get 5x5 but for various reasons I didn't manage it. However, looking at my plan it should have only been 5x3 anyway, so I actually did extra than planned. I think this is the most reps I have done with 37.5 kg, but i'll need to look back and check that. First three sets felt pretty good, I sorted my breathing. Tried some military presses, but my tendons were WAY to sore Tricep pushdowns - lots (pumptastic). I'm thinking of incorporating some sort of non-bench tricep exercises at least once a week, because even boards seem to bother my shoulders. Back extensions - full ROM - 3x15 - burntastic Abs - pulldowns 35kg: 3x8 Off dip machine 2x10 Some random guy pointed out how little I breathe - think something is trying to tell me something!! In all seriousness, I really have to work on my breathing. | ||
| littlegirlbunny | | ... | 08-12-2006 @ 21:16 |
MIA Member 7, 621 posts SQ 80, BP 45, DL 125250.0 kgs @ 55kgs UnEq | 37.5kg: 5, 5, 5, 4, 3 - was hoping to get 5x5 but for various reasons I didn't manage it. However, looking at my plan it should have only been 5x3 anyway, so I actually did extra than planned. I think this is the most reps I have done with 37.5 kg, but i'll need to look back and check that. Ok, looked back and checked, and before I got this: 37.5kg: 5, 4, 4, 4, 3 BUT that was after heavy singles with 40 kg, 42.5 kg and then a fail at 45 kg  Guess my bench isn't improving at all  | ||
| Rob | | ... | 08-12-2006 @ 21:56 |
Does f*ck all for SugdenBarbell.co.uk Member 1, 7174 posts SQ 182.5, BP 110, DL 205497.5 kgs @ 107kgs UnEq Administrator | Well it obviously has improved because you got two more sets with 5 in it.... sometimes singles don't take that much out of you and even make the weights feel lighter/easier when you drop back down. Stick at it Jo!!! | ||
| littlegirlbunny | | ... | 09-12-2006 @ 10:46 |
MIA Member 7, 621 posts SQ 80, BP 45, DL 125250.0 kgs @ 55kgs UnEq | Originally posted by Rob... Well it obviously has improved because you got two more sets with 5 in it.... sometimes singles don't take that much out of you and even make the weights feel lighter/easier when you drop back down. Stick at it Jo!!! I'm going to go for triples with 40 next week, then hopefully i'll have my dinky OL plates so I can do two sessions of doubles before resting then maxing out. | ||
| littlegirlbunny | | ... | 09-12-2006 @ 17:04 |
MIA Member 7, 621 posts SQ 80, BP 45, DL 125250.0 kgs @ 55kgs UnEq | Thai boxing private today - I was running late, but mike was brilliant about it and I got about an hour and a quarter tuition in the end. I was totally out of energy today - I think im a bit burnt out and know damn well I have to ease off a bit...but then the christmas break is nearly here and the g-camp classes stop next week.....so i'm just going to keep plodding along My kicks and punches were awful today, I was out of energy. So we stopped all that CV stuff and did alot of technical stuff - learning new things to do in clinch, and some basic self defence stuff which I really enjoyed. Then I got to spar with mike...or should I say try and hit him, then watch him defend and attack at the same time!!! He is soooo quick and so good, I find it really hard just to get a single shot on target. But it will come, I know it's just practice. All in all, excellent session, and worth the money without a doubt | ||
| littlegirlbunny | | ... | 10-12-2006 @ 20:29 |
MIA Member 7, 621 posts SQ 80, BP 45, DL 125250.0 kgs @ 55kgs UnEq | Sunday squat day went all bulgarian because I didn't want to overdo it, but worked out better because I had a marvelous session in the end 20 kg - 3 - felt more than a bit stiff, but sciatica definately eased off 30 kg - 3 40 kg - 3 easy 50 kg - 1 really easy, bar just flew back up 57.5 kg - 2, 2, 2, 2, 5 Anthony checked depth on last set, he said they were all well below and i didn't need to go as deep - and they felt really easy as well (considering 55kg felt like a ton last sunday). I think it was all the pies I ate saturday night. Deads off plates 50 kg warm-up 70 kg - 2, 2 perfect form 90 kg - 1 felt s**te 80 kg - 1, 1 - also wern't great, but I think the form was ok Shrugs 60 kg warmup 80 kg 10 100 kg - 8 felt something putting too much pressure on my back today 80 kg - also felt uncomfertable so stopped Upright rows Abs Back extensions with 5 kg plate | ||
| Rob | | ... | 10-12-2006 @ 20:30 |
Does f*ck all for SugdenBarbell.co.uk Member 1, 7174 posts SQ 182.5, BP 110, DL 205497.5 kgs @ 107kgs UnEq Administrator | 57.5 for 5 must put you above 70 surely. Time for a max before Christmas I hope!! | ||
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