Am I trying to do too much?
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| Luuuuuukey |  | Am I trying to do too much? | 17-10-2012 @ 10:17 |
 Hill sprints are fun! Member 731, 3253 posts SQ 200, BP 127.5, DL 232.5560.0 kgs @ 80kgs UnEq | My last three sessions in a row have all been pretty s**t, which makes me think there might be something a bit more to it than just having an 'off day'. I thought maybe I might be attempting to do a bit too much at once, so basically am I trying to do too much resulting in over training or more importantly inadequate recovery? A typical week for me has looked like this for the past few months: Monday- Light squat + bicep bulls**t Tuesday- Heavy bench press + chest related assistance Wednesday- Deadlift + back & hamstring related assistance Thursday- Light bench or CGBP + triceps related assistance Friday- Heavy squat I've made progress on all three lifts training like this, until I tried to really push things on, which resulted in me failing an attempt to equal my squat PB on Friday and failing to equal my deadlift PB this morning. Bench press also seems to have gone backwards a little in the past 2-3 weeks, things that a couple of months ago were comfortable have started to feel hard again In addition to the training above, I cycle a total of about 25 miles a day commuting to and from work, plus I spend between 8 and 10 hours running around at work. Am I trying to do too much and need to scale things back to the basics, or am I just being a whinging pussy because I've failed a few heavy lifts lately? | ||
| AdamT | | ... | 17-10-2012 @ 10:30 |
AKA the great reset Member 4056, 5207 posts | keep the same routine but instead of doing it 5 days a week, try doing it in four and continue the programme the follwing week. it will help with the recovery and you should be able to max out more. | ||
| Spiderdan | | ... | 17-10-2012 @ 10:44 |
Member 3353, 169 posts SQ 200, BP 120, DL 230550.0 kgs @ 83kgs UnEq | Whats your diet been like recently? Stress levels up at all? Sleeping well? How much volume are doing in each of those sessions? Whats your progression pattern? When was the last time you deloaded? either in volume or intensity. Are you actually enjoying your training? | ||
| king_mob | | ... | 17-10-2012 @ 10:45 |
 Member 3935, 213 posts SQ 110, BP 80, DL 140330.0 kgs @ 97kgs UnEq | 3 words. Brian. f**king. Siders. Monday CG BP: sets of 5, begin at 50% and build to 5RM 3 Board press: 4×6 at CG 5RM Floor press: 4×6 (moderate) Tricep Pushdown: 4×15 (light) Lats: 8-10 sets Tuesday Back squat: 8x3x75% Bent-over GM: 6×6 to 6RM Rack pull: to 1RM Sumo DL: 4x6x60% Abs 3×15 Wednesday Bench press: 8×3 at 75% 3 Board press: 5×3 to 3RM Incline BP (med. grip): 6x6x60% DB tri ext: 8×6 (light) w/:15 rest Lats: 8-10 sets Thursday Conventional DL: 8x3x70-75% DL w/35# plates: 4x6x60% SLDL w/35# plates: 3x6x55% Side bends: 3×15 Friday Speed BP: 10x3x55-65% :45 rest Pause BP 4×6 to 6RM Seated military press: wu, 6×6 Side raises: 3×12 Lats: 8-10 sets Saturday Box squats: 12×2 at 50-60% 1:00 rest Olympic squats: 4x6x65% Speed DLs: 12-15x1x60-65% w/:30 rest Side bends: 3×12 | ||
| ItsaSecret | | ... | 17-10-2012 @ 10:50 |
close to being re-banned Member 3955, 822 posts SQ 200, BP 160, DL 250610.0 kgs @ 110kgs UnEq | probably undereating whats your protein/carb/fat intake brotha? | ||
| Luuuuuukey | | ... | 17-10-2012 @ 10:51 |
Hill sprints are fun! Member 731, 3253 posts SQ 200, BP 127.5, DL 232.5560.0 kgs @ 80kgs UnEq | Spiderdan said:Whats your diet been like recently? Stress levels up at all? Sleeping well? How much volume are doing in each of those sessions? Whats your progression pattern? When was the last time you deloaded? either in volume or intensity. Are you actually enjoying your training? Diet has been no better or worse than normal lately. Sleeping fine, could maybe do with a little more, but I tend to sleep through the night. Have a look in my journal for progression and volume. Its been a while since I've deloaded, another reason behind me thinking I'm doing too much. A week or two off then come back with a simpler plan of attack has crossed my mind. I have been loving my training until the past couple of weeks when its gone to s**t! | ||
| Luuuuuukey | | ... | 17-10-2012 @ 10:55 |
Hill sprints are fun! Member 731, 3253 posts SQ 200, BP 127.5, DL 232.5560.0 kgs @ 80kgs UnEq | ItsaSecret said:probably undereating whats your protein/carb/fat intake brotha? No idea with macros tbh. A typical day's eating would look something like this: 1- 3 eggs, cooked however I fancy. 2- Fruit, nuts and cottage cheese. 3- Whatever the work kitchen staff have made for lunch. 4- Couple of ryvitas or slices of wholemeal toast with cottage cheese or peanut butter. 5- Some form of meat alternative (I'm veggie, but will eat quorn stuff for easy protein) with a s**t load of veg and pasta or rice. 6- Cottage cheese. There'll be a few pints of milk and a selection of fruit lobbed in throughout the day. | ||
| Luuuuuukey | | ... | 17-10-2012 @ 10:56 |
Hill sprints are fun! Member 731, 3253 posts SQ 200, BP 127.5, DL 232.5560.0 kgs @ 80kgs UnEq | king_mob said:3 words. Brian. f**king. Siders. Brian Siders is absolutely massive and a world class lifter, I'm not haha. | ||
| Bim | | ... | 17-10-2012 @ 10:57 |
 6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | That's a lot of training you're doing with the cycling included. Are you staying properly hydrated? It can make a big difference to me, make sure you're getting enough fluids. | ||
| Luuuuuukey | | ... | 17-10-2012 @ 11:00 |
Hill sprints are fun! Member 731, 3253 posts SQ 200, BP 127.5, DL 232.5560.0 kgs @ 80kgs UnEq | Bim said:That's a lot of training you're doing with the cycling included. Are you staying properly hydrated? It can make a big difference to me, make sure you're getting enough fluids. I think so. Tend to drink roughly a litre of water in a training session. I'll then have a pint or two after cycling to and from work. Then there's coffee, juice etc throughout the day. Always try to have at least 5 pints of water a day. | ||
| Rico | | ... | 17-10-2012 @ 11:13 |
 Sugdens very own David Dimbleby Member 1403, 3716 posts SQ 220, BP 115, DL 260595.0 kgs @ 97kgs UnEq | Luuuuuukey said: No idea with macros tbh. A typical day's eating would look something like this: 1- 3 eggs, cooked however I fancy. 2- Fruit, nuts and cottage cheese. 3- Whatever the work kitchen staff have made for lunch. 4- Couple of ryvitas or slices of wholemeal toast with cottage cheese or peanut butter. 5- Some form of meat alternative (I'm veggie, but will eat quorn stuff for easy protein) with a s**t load of veg and pasta or rice. 6- Cottage cheese. There'll be a few pints of milk and a selection of fruit lobbed in throughout the day. That does not sound nearly enough for the amount of training/cycling you are doing. | ||
| Bim | | ... | 17-10-2012 @ 11:13 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Easy way to find out is to just take a week off, or take it very very steady for a week. Then go at it again and see how it is. | ||
| dr_hazbun | | ... | 17-10-2012 @ 11:18 |
tabbouleh and fattoush salads were very refreshing Member 267, 8548 posts SQ 220, BP 165, DL 250635.0 kgs @ 90kgs Eq | Luuuuuukey said: Monday- Light squat + bicep bulls**t Tuesday- Heavy bench press + chest related assistance Wednesday- Deadlift + back & hamstring related assistance Thursday- Light bench or CGBP + triceps related assistance Friday- Heavy squat You go to the gym too many times. Combine Monday and Wednesday for a Deadlift/light squat day and also consider combining Thursday and Friday for a Squat/light bench day. That way you'll do roughly the same weekly work on the 3 lifts but you'll be going to the gym 3 times instead of 5. You can use the extra days away from the gym to rest, eat and have a social life/focus more on your career/family if you have one etc. | ||
| Luuuuuukey | | ... | 17-10-2012 @ 11:18 |
Hill sprints are fun! Member 731, 3253 posts SQ 200, BP 127.5, DL 232.5560.0 kgs @ 80kgs UnEq | Rico said: That does not sound nearly enough for the amount of training/cycling you are doing. I thought people might say that, but my bodyweight has remained around 73-75kg for the past few months eating that much. I'll get eating more and see what happens! | ||
| king_mob | | ... | 17-10-2012 @ 11:18 |
Member 3935, 213 posts SQ 110, BP 80, DL 140330.0 kgs @ 97kgs UnEq | Yeah sorry mate realised my comment wasnt that helpful actually, lol. Maybe consider self regulating your volume somewhat, start lifting a bit more by feel rather than aim to hit a prescribed weight, this should help you not get so beat up, although your split looks fairly sane if im honest so i wouldnt imagine your going to work yourself into an early grave. the bike riding should also help with recovery rather than hinder - its active rest which would get your blood flowing into your muscles and help you get back on your feet quicker. with increased training frequency its all about managing volume as i understand it, those pesky Norwegians did a study which was pretty interesting - http://styrkeloft.no/nyheter/frekvensprosjektet/1437-resultate... the main thing i got out of reading that (google translated of course  ) was that the volume for both groups was the same, the only variable that was changed was the frequency of the work outs. So yeah - learn to manage your volume.this is what a lot of high frequency lifters do and it seems to work very well for them, just google "high frequency powerlifting" or look up articles by John Broz and you'll find a ton of info on it, as well as suggestions for protocols for managing volume. | ||