Overtraining & Undereating

[ThePman]

Easing a little extra volume in on the squats.

nice one bro :clap:

I can't even understand all these people complaining about Sheiko

[ThePman]

I linked this on Facebook yesterday but I might as well add it here to the collection of all things overtraining.

http://online.wsj.com/article/SB1000142 ... 42556.html

[ThePman]

23-June

Squats, up to 150 / 2x1

140x2, 145, 150

Front Squats, 120 / 3x1, 125 / 4x1

Strict Press, 62.5 / 10 singles

Shrug pull from above knees, up to 200x3

[steak]

I linked this on Facebook yesterday but I might as well add it here to the collection of all things overtraining.

http://online.wsj.com/article/SB1000142 ... 42556.html

good wee read...Things I took from it

"Junk food is fair game"

'Gosh, am I loading my athletes enough?'

""You lift more, train more, you get higher results."

[ThePman]

'Gosh, am I loading my athletes enough?'

""You lift more, train more, you get higher results."

No doubt. I think that the loading isn't a goal in itself, but happens as a result of quality. I'm getting a ton (literally) of heavy attempts in and the volume just happens. You really can't get more specific, and doing it every day gives you a ton of practice under heavy weights and while fatigued.

I did some math, and with the backs and fronts added together I've been hitting 1700-2000kg per day. Over six sessions each week that's a rough average of ~11,000kg of squatting. Using current estimated RMs, that's higher than I'd get out of the Sheiko CMS/MS phases -- and none of that work is under 85-90%.

Then wonder what fatigue's doing to my numbers at the top...there's no way that these 160-170kg sets are "real" maxes in the sense that they represent physical limits. I'm not getting worked up to hit them, and there's no way I'm hitting anything close to a physical limit with daily attempts.

But if you're showing up and still hitting 90-95% consistently, calm and with that kind of fatigue behind you, what's going to happen when you take a 5-7 day taper and really get some recovery in?

I think this kind of training has a lot of unexplored potential, especially for folks trying to maximize strength gains without having to push weight gain, or people who don't respond to the usual "heavy sets of five" kind of thing.

Just let the volume carry you.

[samuelNZ]

:clap: You inspire me Pman. You journal entries are simple and to the point, and every now and then you write an awesome quick analysis like this that keeps me interested and eager to try this approach. :clap:

Kudos to you!

[ThePman]

:clap: You inspire me Pman. You journal entries are simple and to the point, and every now and then you write an awesome quick analysis like this that keeps me interested and eager to try this approach. :clap:

Kudos to you!

Cheers Sam, glad it's proving of interest. This is still very experimental on my part, but I figure you can't tell if anything's worth a damn unless you try it for yourself.

24-June

Squats, up to 150, add belt, 160, 165, 155x2, 160, 165, belt off, 140x2

Push Press/Jerk, 60x3, 70x2, 80x2, 90x1 good and 1 not quite

Close-grips, 100 / 3x2, 110 / 4x1, 95 / 4x3

Chins, +25 / 6x3

I thought this was going to be a bad session going by the warmups, but it turned out pretty decent. I considered going for an attempt at 170 on the second wave, but figured I'd take it easy tonight. Same reason for only one last double at 140. I don't want to get too enthusiastic with the volume just yet.

Everything else going as well as can be expected.

[Big john]

Pman the new Tom platz? :shock:

[ThePman]

Pman the new Tom platz? :shock:

There's a wee bit to go before that comparison is even close to true.

25-June

Squats, up to 150 / 2 singles, 140x3

Front Squats, 120 / 3 singles

Strict Press, 65 / 8 singles

DL (hunched & hooked), 190 / 8 singles

Woke up with massive soreness in my legs and upper back/traps, so I cut my volume back by about half. Strength was still there, just didn't want to push the stamina any more than necessary.

Thumbs started killing me by the 4th single on the DL, so I added straps for three sets. That seemed to kill my power so I went back to hook grip on the last two and they felt strong again. Go figure.

I weighed 84.9 on the way in, released some excess water by my third warmup set, and was 84.2 afterwards.

[ThePman]

26-June

Squats, up to 150, belt on for 160, 165, 170, 160x2, 165, belt off for 140x2

Push Press, up to 80 / 2 doubles

Close-grips, 100 / 2 triples, 110 / 3 singles, 100 / 3 triples

Chins, +25 / 6x3

Got a really good sleep last night along with my usual Saturday junk-food recharge, and woke up feeling good for it. It was a coin toss if I'd have gotten another shot at 170 on the second round, but I let it be -- this is already a PR workload at that average intensity.

It's nice when double bodyweight squats become this casual.

[Big john]

It's nice when double bodyweight squats become this casual.

Nice work bro :nod:

[drizzt]

It's nice when double bodyweight squats become this casual.

Heck yeah, nice work mate :nod:

[ThePman]

Cheers fellas.

27-June

Squats, up to 150 / 2 singles

Front Squats, 120 / 2 singles, 125 / 2 singles

Strict Press, 65 / 10 singles

High Pulls, 100 / 15 singles

pumpntone for the gunz

Fairly laid-back session today. Didn't feel like pushing too much so I didn't.

[Big john]

Cheers fellas.

27-June

Squats, up to 150 / 2 singles

Front Squats, 120 / 2 singles, 125 / 2 singles

Strict Press, 65 / 10 singles

High Pulls, 100 / 15 singles

pumpntone for the gunz

Fairly laid-back session today. Didn't feel like pushing too much so I didn't.

Quick sesh was it Pman?

[ThePman]

Squats and presses were done inside 25 minutes

Pulls and curlz took a bit longer, but I get lazy after the big stuff.

[steak]

Bit of a lag bewteen drinks when it comes to pulling from the floor bro? ...

your usual volume of bench pressing surprises me not though :grin:

[ThePman]

Bit of a lag bewteen drinks when it comes to pulling from the floor bro? ...

your usual volume of bench pressing surprises me not though :grin:

I try to keep the rest intervals as tight as I can, but by 8-10 sets my ADD really kicks in and I start to linger more than I should

I only bench three times a week right now, and it's only there because the overhead work doesn't give me enough exposure to heavy weights. The close-grips with my overhead grip are good money for grinding the lockout.

[ThePman]

28-June

Squats, 140 / 10 singles

Close-grips, up to 120, 125xNot Quite, 105x4

Chins, +25 / 3 triples

Went out drinking last night and slept horribly, so I almost called this one off. I felt better around training time and decided to hit it anyway. Squats were crap, so I just did easy singles.

Skipped push presses and hit the close-grips for a nice kinda-PR. 115 went up too easy and 120 was fast enough that I thought I'd have a shot at 125 (lost it a few inches off the chest and had an assist to complete it).

It looks nice but there are two confounds: no push presses first, and I had a pretty good beer-bloat going on (85.8 today...) which always helps benching. Still, looks like something's working.

[ThePman]

30-June

Not a lot to say, battery was dead. Hit a couple singles on squats and strict press and the juice just wasn't turning on, so called it.

[Big john]

30-June

Not a lot to say, battery was dead. Hit a couple singles on squats and strict press and the juice just wasn't turning on, so called it.

sounds like the Broz meter needs recharging

[ThePman]

sounds like the Broz meter needs recharging

Hit and miss mang

1-July

Squats, up to 155 rawdawg, add belt for 165, 170, 160x2, 165, 170

(attempted a down-set at 150 but I whacked the safety rail on the first rep and it wrecked my focus)

Close-grips, 100x3, 110 / 6 singles, 100 / 3 triples

Chins, +25 / 6 triples

Creatine weight is starting to stick now, been averaging over 85, almost 86 the last several days.

[ThePman]

2-July

Squats, up to 155, 160, 150x2, 160 (all no-no-no)

Strict Press, 65 / 10 singles

DL (hunched & hooked), 200 / 6 singles

Nice 5kg PR on the rawdawg squats. Attempted some fronts after this but upper back wasn't having it so I skipped them. DLs were reasonably hard but not super-grindy.

BW was 84.8 after last night's water drop.

[Big john]

2-July

Squats, up to 155, 160, 150x2, 160 (all no-no-no)

Strict Press, 65 / 10 singles

DL (hunched & hooked), 200 / 6 singles

Nice 5kg PR on the rawdawg squats. Attempted some fronts after this but upper back wasn't having it so I skipped them. DLs were reasonably hard but not super-grindy.

BW was 84.8 after last night's water drop.

good slog bro :clap:

[poos_n_wees]

Squats, up to 155, 160, 150x2, 160 (all no-no-no)

Strict Press, 65 / 10 singles

DL (hunched & hooked), 200 / 6 singles

Nice 5kg PR on the rawdawg squats. Attempted some fronts after this but upper back wasn't having it so I skipped them. DLs were reasonably hard but not super-grindy

Strong raw squats! Too much cuz 8)

Will you and Di be doing the Coast Barbell comp in Sept? :pray:

[ThePman]

Will you and Di be doing the Coast Barbell comp in Sept? :pray:

I'm thinking about it :wink:

As for the other half, she's got her usual level of interest in strength sports right now and I don't have a lot of control over that. She's happy gym-lifting so what can ya do?