overtraining :(

[leatherface]

Think its time to take a week off . I think i've crossed the line of overtraining, and im hitting a small plateau with my lifts doing WS. Well, I guess ill have to come back twice as strong in... 8 days uh..i hate taking time off.

 

[coolcolj]

You don't need to take a week off, you just need to back off the volume

if you have loading and deloading phases, you wouldn't have to worry about such things

 

[IronLion]

can you describe what your training typically consists of leatherface? Most likely with westside if you feel you are not getting enough variation or active recovery.

 

[bigp3]

I know you are going to call me crazy,,, but anything past one intense work set per body part is overtraining. People are slowly starting to recognize this. Change takes time

 

[slobberknocker]

bigp3: That's the kind of workout I prefer. 1-2 sets per exercise, no more than 3 total exercises per workout. And that's straight from Ed Coan.

 

[molnii]

bigp3: That's the kind of workout I prefer. 1-2 sets per exercise, no more than 3 total exercises per workout. And that's straight from Ed Coan.

interesting.....

 

[leatherface]

Sure IL, here is a typical week of WS
Monday (ME squat)
Goodmorning: work up to one rep max.
Box Squats 3 sets, 3 reps, 3 min rest
Reverse Hypers 3sets 10 reps, 2 min rest
Abs 4-6sets

Tuesday(DE bench)
Bench Press: 8 sets of 3 reps 55% of 1RM pause at bottom 1 min rest using 3 grips
Supported Incline Barbell Lat Row 3sets 3 reps 2 min rest
Lat Pull Down(bench plane) w/ blue band 3sets, 5 reps, 2 min rest
JM Press 5 sets, 3 reps + 2Negatives 2 min rest
Hang Snatch 3sets, 3 reps, 2 min rest

Thursday(DE squat)
Box Squat: 8 sets 2 reps 65% of 1RM 1 min rest
(6“)Low Box Squat 3 sets 3reps + drop set(3drops), 3 min rest
RDL + calf raise 3sets 3rep, 2 min rest
Glute Ham Raise 3 sets 4 reps, 1 min rest
Abs, 4 -6sets

Friday(ME bench)
1 Board Press: work up to one rep max
Barbell Row 5 sets 3 reps, 2 min rest
superset / Pull Ups
Speed Seated Overhead Press (50% 1RM..estimate) 6 sets 2 reps, 1 min rest
Close Grip Pin Press (few inches above chest) 5 sets 3reps, 2 min rest

I also have taekwondo on mondays and wednesdays, and until now have been doing Plyo's on wednesdays as well. I try to do like 10 mins of AR on tuesday/wednesday/thursday before WS.

 

[IronLion]

Here are some suggestions:

start varying your me move EVERY week

drop the weight down to 40% on de bench and 50% on de sq/dl for a couple weeks, or go to just bw plyos

drop the plyos on wednesday or add them to de work, you need days with just active recovery and or rest

eat more

eat even more

more water

amino acid supplement

multi vitamin 2x daily

 

[leatherface]

start varying your me move EVERY week

I do vary it every week.

drop the weight down to 40% on de bench and 50% on de sq/dl for a couple weeks, or go to just bw plyos

Alright, ill give that a shot if i feel like im overtraining again.

drop the plyos on wednesday or add them to de work, you need days with just active recovery and or rest

I plan on changing my plyos from wednesday to tuesday and thursday right after my DE stuff.

eat more

i know thats good buttt, im trying to stay at the weight that im at right now, atleast for a few more months. I need to build my relative strength up. I do eat a shit load, but i try to maintain my weight.

more water

Ill take you up on this thanks

amino acid supplement

The only AA sup's i get are from my optimum nutrition protein, and due to lack of money i hope thats enough.

multi vitamin 2x daily

I've always taken 1, but ill start taking 2..when should i take them though, 1 in the morning and the other before bed?


Thanks a shitload man I really appreciate. No matter what though i think im taking next week off, its more than just overtraining but i have a few injuries that could really use some rest too. I haven't taken a week off since january anyhow.
once again, thanks

 

[IronLion]

take the week off and rest, it is a good idea...and eat you won't gain weight, I wish it were that easy, try the multi vitamin at breakfast and again at dinner/bedtime