The overtraining bible: a complete guide
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| littlegirlbunny |  | ... | 19-12-2006 @ 11:48 |
 MIA Member 7, 621 posts SQ 80, BP 45, DL 125250.0 kgs @ 55kgs UnEq | Today I had a Muay Thai lesson off the guy that does the thursday class. It was pretty good, very technical, but kind of made me realise how totally uncordinated I am and how doing powerlifting as well as thai boxing is not a good cross-over. I'm tense. 99.9% of the time. I think it comes from always wanting to keep the tension in lifting (except I don't always manage it there  !!!!). So I have got lots of new exercises to do for my co-ordination and to help me 'flow'.We did: Warmup run 10 mins - felt great, I haven't run for weeks. Think I may have to start again in the new year  Hooks and uppercuts - finally feel like i'm getting there with these, if i get my right hook correct then its pretty good. Keep forgetting my guard  Elbows - upper cut and over. Over ones were awful. Core stability  these were hard. Things like leg raise holds with a pad on my shins, planks, etc etc.Felt a bit tired all the way through, and feel exhausted now. Think i'm all out of energy - luckily holidays start tommorow | ||
| littlegirlbunny | | ... | 19-12-2006 @ 19:03 |
MIA Member 7, 621 posts SQ 80, BP 45, DL 125250.0 kgs @ 55kgs UnEq | Gym tonight wasn't great, i'm clearly run down and needing the holiday! Deads were awful, i'm really sore from squatting sunday. Even 60 kg was hard so I abandoned deads to finish my bench cycle with the planned 42.5 kg double 20 kg warm up 30 kg warm up 35 kg 1 40 kg 1 42.5 kg: Supposed to double this for the first time, but got distracted between reps and completely lost the tension so only did two singles. 1, 1 Bit of a bugger missing the double, but i'll work it into my next cycle  Felt pretty rough so left early. I'm supposed to have another Thai lesson tommorow, but i'm going to cancel. Overtraining is a bad thing. | ||
| littlegirlbunny | | ... | 24-12-2006 @ 17:37 |
MIA Member 7, 621 posts SQ 80, BP 45, DL 125250.0 kgs @ 55kgs UnEq | First day of training after a break, felt good to do the CV. Kept it pretty short. CV 30 mins - did CV first today Bench 10 kg warm up (it was a light bar) 30 kg: 5 35 kg: 9, 9, 7 Some squat formwork with the bar | ||
| littlegirlbunny | | ... | 31-12-2006 @ 21:45 |
MIA Member 7, 621 posts SQ 80, BP 45, DL 125250.0 kgs @ 55kgs UnEq | Oh my - so long without training. It's supposed to be good to have a break, right? So why the hell do I feel so s**te? Still its given me chance to design a new program. I'm not planning to train on specific days of the week, because I know work is going to be a total bas***d this month and i'm going to have to be very flexible with my training. So I have only got a plan for the three main lifts - some days may see me doing two main lifts - i'll probably squat and bench on most sundays. No plan at all for assistance work - i'd rather be flexible for now. Next time round i'll include some leg press and push press in the cycles. Note also that (the plan is...) I won't be peaking on all the lifts at the same time - squats first, then deads, then bench. I find it gets too much towards the end of the cycles if they all coincide at the same time. Squats: 5x3 starting at 50 kg and upping 5 kg each week. Will prolly max out if I get somewhere near 5x3 with 65 kg. Big jumps, but i'm not worried. Deads week 1: 5x95kg week 2: Speedwork 5x100 kg week 3: 4 x 102.5 kg week 4: Speedwork 5x100 kg week 5: 3 x 110 kg week 6: Speedwork 5x100 kg week 7: 2 x 117.5 kg I'm a bit more worried about the jumps with this one, i'm feeling a bit out of deadlift condition at the moment (to put it lightly), so if it seems likely that they are too big i'll just change them to 5 kg jumps. I'll know after week 3 Bench - long cycle as its going to be a while until i even attempt 47.5 kg, so i'm just going to focus on strength building and leave the max attempts for a couple of months. This first cycle is a 12 week one. week 1: two heavy singles then 5x5 with 35 kg week 2: two heavy singles then 5x5 with 36 kg (microplates are the best) week 3: two heavy singles then 5x5 with 37.5 kg week 4: back off week week 5: two heavy singles then 5x3 with 37.5 kg week 6: two heavy singles then 5x3 with 38.5 kg week 7: two heavy singles then 5x3 with 40 kg week 8: back off week week 9: 5x2 with 40 kg week 10: 5x2 with 41 kg week 11: 5x2 with 42.5 kg week 12: back off week/rest week 13 - will nail 45 kg with a damn good pause! Comments? Questions? Will be appreciated as always Saturday training at home - its been a long time since I used my cage, it took a bit of getting used to. Run 25 mins with 5 mins of stopping and stretching. It was soo hard How quickly running fitness goes. I'm going to up my CV over the next few weeks as i'm feeling decidely unfit!Bench 20 kg warmup 30 kg 5 35 kg: 2 40 kg: 1 41 kg: 1 35 kg: 5x5 20 kg bicep curls (I was just too knackard to do anything else!)Sunday Got up at 12:30 and felt so exhausted. But managed to squat in the end. Pleased with the squats, 95% felt well below parallel, and despite feeling so s**te I got the 5x3 Warm up 20 kg: 5 30 kg: 5 40 kg: 5 50 kg: 5x3 Shrugs (strict) with 50 kg: 20 70 kg: 15, 15, 15 Glad to be back training. It feels hard right now, but it wont take long to be back to normal | ||
| Rob | | ... | 31-12-2006 @ 22:02 |
 Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205497.5 kgs @ 107kgs UnEq Administrator | Some pretty ambitious aims there Jo.. the deadlifts look the most so. I'm not sure if aiming for a double above your PB is the best idea (unless you're planning on a serious bulk). Equally I think 100 is a bit high for speed work. That's one thing I'm thinking of changing in Olly's routine actually, dropping the speed work weight down a bit. Best of luck though and I'm sure you've got plenty of PBs coming this year (just in the nick of time for your comp debut in April  ) | ||
| tokar | | ... | 01-01-2007 @ 11:42 |
 Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255585.0 kgs @ 95kgs UnEq | I think the bench idea looks great, but I'm inclined to agree with Rob on the deadlifts - scheduling a double with your PB isn't a good idea IMO. I also agree that 87% isn't really speed work as such. Everything should be pulled as fast as possible but I don't think you can really concentrate no speed above all with a weight that heavy. On the other hand, with it just being singles, recovery shouldn't necessarily be an issue. | ||
| littlegirlbunny | | ... | 01-01-2007 @ 12:38 |
MIA Member 7, 621 posts SQ 80, BP 45, DL 125250.0 kgs @ 55kgs UnEq | Thanks for the input. I'm tending to agree with dropping the weight for the lighter deadlift weeks. Im going to use 90 kg. As for the double with a PB. Well, yeah, its going to be hard. But it will be fine as long as this deadlift cycle goes as well as the last one did. Like I say, I can always reassess, drop the incriments to 5 kg and just extend the cycle by a couple of weeks. Or even start a new cycle and not max out until after two cycles from now. I find my deadlift peak unpredicable anyway, and it doesn't tend to hang around for long. So i'll just see what happens. I probably shouldn't be lifting anything heavy at all until I sort my form out anyway  | ||
| littlegirlbunny | | ... | 01-01-2007 @ 18:36 |
MIA Member 7, 621 posts SQ 80, BP 45, DL 125250.0 kgs @ 55kgs UnEq | 1st January 2007 - Adlington I'm still not quite 100% after the break, but on the whole I was pleased with the session. Warm up on the best bench I have ever benched on then: 4 Boards 40 kg: 8 45 kg: 5 47.5 kg: 5 50 kg: 1 (nothing left) 47.5 kg: 1 (really nothing left - possibly a wee bit out of condition!)T-bar rows (I have no idea what weight they were) 4x8 Military press 20 kg: 10 25 kg: 8 27.5 kg: 5 30 kg: 3 Really pleased with how easy military pressing felt today. | ||
| littlegirlbunny | | ... | 02-01-2007 @ 22:39 |
MIA Member 7, 621 posts SQ 80, BP 45, DL 125250.0 kgs @ 55kgs UnEq | Cardio cardio cardio day - hell my system needed the shake up it got tonight 1 hour of blood, sweat and puke (well, nearly ) X-trainer (new model) 2.99km/236cal/20 mins/L12/manual program Rowing (don't laugh - at least it gives me some figures to improve on!!!!) 3808 m in 20 mins, but the first 14 mins were 1 min intervals at full pelt (started at around 2:00/500m and dropped as the time went on) and then I was totally stuffed so that last 6 mins were just rowing. 3808 m/20 mins/2.37.5av X-trainer (old model - i prefer this one, it has a different stride length) 2.80km/284cal/20mins/hill program L12 for first 16 mins, L16 for last 4 mins Stretched for ages after, my back is so tight and sore. I have found some good stretches to try, but have to rope someone in to help. | ||
| littlegirlbunny | | ... | 03-01-2007 @ 20:53 |
MIA Member 7, 621 posts SQ 80, BP 45, DL 125250.0 kgs @ 55kgs UnEq | Post Edited: 03.01.2007 @ 20:54 PM Deadlift day. Ok, so I have reconsidered my plan already, and weeks 1/3/5/7 will be 5/4/3/2 doubles with 100/105/110/115 kg - this is based not at all on how I was feeling tonight but rather that it was too much of a pain in the ass to strip the weight to 95 kg when 100 kg would do. I think this plan works better, as it gets rid of the 'double with a PB' problem.Warm-up 10 mins x-trainer Deadlifts 60 kg: 5 80 kg: 1 90 kg: 1 100 kg: 2, 2, 2, 2, 2 (4th set was more like two singles, because had to use straps half way through - having big problems with grip tonight due to lack of use - girly hands are no use for deadlifting). The worse my form is, the easier it is to pull and the less my back hurts - i'm sure it shouldn't be this way Leg press - 0 - damn machine was broken  Chins -15: 5 -10: 4 no pin: 3x3 Abs 28 kg: 10, 10 35 kg: 5, 5 Took it pretty easy after deadlifting - I have trained everyday since saturday so didn't want to overdo it as I have M15 Muay Thai tommorow and i'm not missing that for the world. Resting will have to wait until friday On a side note - went to the doctors today - Blood pressure 94/56. But got a telling off for putting on two kilos in three months since the last visit "are you eating enough fruit and veg my dear" I mean, come on, its the week after the Christmas holidays and a massive reduction in training! | ||
| tokar | | ... | 03-01-2007 @ 22:16 |
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255585.0 kgs @ 95kgs UnEq | On a side note - went to the doctors today - Blood pressure 94/56. But got a telling off for putting on two kilos in three months since the last visit "are you eating enough fruit and veg my dear" I mean, come on, its the week after the Christmas holidays and a massive reduction in training! Is that bad then? I don't know what the numbers should be for blood pressure. Considering the trainwrecks that doctors must see all the time, I find it quite astonishing that you got told off for putting on 2kg in 3 months! Over Christmas! | ||
| littlegirlbunny | | ... | 04-01-2007 @ 11:39 |
MIA Member 7, 621 posts SQ 80, BP 45, DL 125250.0 kgs @ 55kgs UnEq | Originally posted by tokar... On a side note - went to the doctors today - Blood pressure 94/56. But got a telling off for putting on two kilos in three months since the last visit "are you eating enough fruit and veg my dear" I mean, come on, its the week after the Christmas holidays and a massive reduction in training! Is that bad then? I don't know what the numbers should be for blood pressure. Its good I think - tbh the doctors seem happy if its low as possible as long as you don't get dizzy spells when you stand up. Most peoples are somewhere between 110/70 to 120/80. Anything over may be considered high, although they don't usually do much until its over 140/90. Harris will probably be able to tell you alot more about it than me though. | ||
| Rick | | ... | 04-01-2007 @ 22:55 |
 I am a bench-only guy Member 3, 10034 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | Yeah, it's very low. Are you leaking? | ||
| Rob | | ... | 05-01-2007 @ 00:00 |
Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205497.5 kgs @ 107kgs UnEq Administrator | Apparently Jo's pressure is dangerously low after farting at the completion of a heavy deadlift. | ||
| littlegirlbunny | | ... | 05-01-2007 @ 20:47 |
MIA Member 7, 621 posts SQ 80, BP 45, DL 125250.0 kgs @ 55kgs UnEq | Originally posted by Rob... Apparently Jo's pressure is dangerously low after farting at the completion of a heavy deadlift. Well, obviously that couldn't have been me....I haven't deadlifted anything heavy for ages Thursday night. M15 Muay Thai was cancelled  However, not one to waste an evening, decided to make the most of having a Thai Boxing flatmate First ran for 30 mins, much easier than last weekend, my fitness is returning quicker than expected Then did about an hour and a bit of pad work, touch sparring, defending in the yard. Much to the amusement of the neighbours I think. Excellent practice, and what's more, it was free | ||
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