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2005/12/14, 09:52 PM
It seems like everytime I start to make progress, 1 of two things occurs. Either an injury, or I invariably begin to overtrain. I should have seen it the other day when I failed a 225lb squat. Nope, I just move on, and then do my workout today. Well, when I hit 205 for a double on bench, and felt exhausted afterwards, I knew what was happening. I ended my workout, came back, and ate.
This time though, I am ready...
I have already reevaluated my training. As I went over my logs, I realized that I had been once again gradually increasing my volume from where I was when I was making gains. Without even realizing it. So Friday and Saturday are off, and next monday, I begin a new program.
I will still follow a conjugated periodization plan. However, the days of modifying westside are over. It's time for a new plan of attack. I will follow a 3 day total body training program. This will allow not only an extra day of recovery each week, but also a chance to reevaluate how my body responds to frequency.
Now, on to the now...
I overtrained. I hope some of the newer members can learn something from this post. What to do about this??
Food- I wasn't eating near enough. I am constantly watching my weight, and this has a major negative effect on my training. Time to up the protein intake.
Water- I have NOT been drinking near enough water. Time to start bringing my water bottle to class, and drink throughout the day. Water is probably one of the most anabolic compounds on earth. I just don't take my own advice.
Supplementation- I usually only take 2-3 grams creatine on days I weight lift for injury prevention. I will start taking it on a daily basis. Also, I am upping my vit C intake from 1,000g to 2500g till I feel better. Hopefully this will help me feel better in the cold weather up here in rochester.
Sleep- Not getting near enough. I have to set myself a bedtime. Fortunately, it is almost break time, so I will get a nice 3 week rest.
Ok, so thats my predicament and my plan of attack. I hope some of the less experianced members can learn from this. Overtraining is probably overemphasized, as everyone and their mom fear it like the plague, but it is real, and it will find you if you stop training correctly.
Discuss.
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Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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Quoting from 7707mutt:
The squat cage is holy ground.
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2005/12/15, 08:49 AM
well that was dumb!:big_smile::love: Just kidding. It is hard at times to see that you are overtraining. Some of the signs just do not add up to you thinking it is because of training to much. I can always tell that I am nearing that cause I get very tired during the days I do not train. That and the fact I am 35 and I just do not have the energy let anymore LOL. As a youngun it is good that you sensed this happening. ALso to those just starting out look to his use of a journal and logs. He was able to see that the problem was his volume and diet....key factors in training and lifting on a power lifting style plan. That gets you a A+. Nice job!
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Less Talk, More Chalk!
The Men and Boys are Separated by one thing: The Squat Cage!
7707mutt@freetrainers.com
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2005/12/15, 12:22 PM
I think another factor is I'm not used to this environment. Its FREEZING up here mutt! How do you do it? lol. I guess I'll just have to get used to it. It'll get easier once I am spending more time out in the cold, snowboarding etc.
Good point with the journal. Though I am still learning how my body respond, I am finding I respond best to frequency (this is where the log comes in). So... I started doing extra workouts all the time, whenever a friend wanted to lift, in addition to my regular sessions. All of the other guys other than my regular partner are weaker than me, so I did their workout, and used it as an extra workout. However, this amounted to too much total volume. So... I am revising my routine, and concentrating on 3 total body sessions (for greater frequency/intensity and reduced volume). How did I come about this???
By sitting down at my desk for 15 minutes and looking through my log.
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Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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Quoting from 7707mutt:
The squat cage is holy ground.
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2005/12/15, 12:27 PM
I stay fat. LOL that extra padding comes in handy. My other nick name is the Furnace cause I can fog a car up just by getting in it in the winter in 1 minute cause I give off body heat. Always been like this though even as a child when I looked like a stick boy. I can go out in 20 degree weather in just a pair of shorts and t shirt and be ok for about 20 minutes
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Less Talk, More Chalk!
The Men and Boys are Separated by one thing: The Squat Cage!
7707mutt@freetrainers.com
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2005/12/15, 01:08 PM
well, I don't have that luxory. I fight NHB, so I like to monitor my weight. That, and after watching my diet so strictly for so long, it's second nature.
Guess I'll just have to get used to it. Damn it's cold.
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Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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Quoting from 7707mutt:
The squat cage is holy ground.
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2005/12/15, 03:42 PM
Your first post sounded so .. real! although i havent been training nearly as much I can now see some of the advice you gave and that could be a real reason why I tend to get injured just when I start to train well!!
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2005/12/15, 03:45 PM
Wear lots of layers...start with real fibers cotton, wool etc. I like when i am clod a tshirt, long sleeve henley style, with a fleece pull over
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Less Talk, More Chalk!
The Men and Boys are Separated by one thing: The Squat Cage!
7707mutt@freetrainers.com
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2005/12/15, 05:16 PM
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Quoting from Willbert:
Your first post sounded so .. real! although i havent been training nearly as much I can now see some of the advice you gave and that could be a real reason why I tend to get injured just when I start to train well!!
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Well then good. I accomplished what I meant to do with this post.
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Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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Quoting from 7707mutt:
The squat cage is holy ground.
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2005/12/15, 08:14 PM
what! no more westside? this is crazy! i am only noticing gains in everywhere except chest, which is good but i would like to make gains in chest. unfortunately i skipped most workouts this week cuz of finals but i will be gettin back to work next week when i am home till jan 24 or so... i am just surprised you are goin to a 3 day total body, let us know what exercises you plan on doin so we know what kind of things you do, i for one would like to know...
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2005/12/15, 08:50 PM
Don't go nuclear on me nate, I am still following a conjugated model. Basicly taking everything I have learned doing westside and other programs, and applying it in a different way. I am a no holds barred fighter, and while I love powerlifting, I have additional needs that a TRUE westside template can not provide. I have been modifying it, with excellent results, but now its time to experiment. I am constantly learning, constantly growing. If I believed the same things I believed in 3 years, then have I gotten better? If I still think the same exact way in another 3 years, have I learned anything new???
Why are you surprised I am doing TBT? It has many advantages, and MOST of the athletes I train use it. The only other split I use is a upper-lower split (I don't believe in bi's and tri's routines.) I am exploiting the best of westside, and combining it with some of what I have learned from Cosgrove, Waterbury, Thibedeau, Siff, Simmons, Tate, DeFranco, and MANY others.
You're not seeing gains in chest? Are you following westside to the letter? Because westside is designed for equipped lifters. As a raw lifter, you will want to do more chest work and bottom portion work. Westside emphasizes the lockout, you should do more lower end work, and overhead work.
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Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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Quoting from 7707mutt:
The squat cage is holy ground.
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2005/12/16, 03:59 PM
i just was under the impression that TBT workouts were soley for inexperienced weight lifters and it was somethign to help build to a certain point and then you would isolate from there. i guess i never really thougth about it but obviously i am mistaken cuz you want to change things up all the time... which would mean even switchin to TBT would be effective..
on chest days ME or DE i normally follow up with some incline press, and then close grip bench. should i do more, i know that close grip emphasizes tris so maybe do wide grip weighted dips instead to hit the chest and tris more effectively? other than that i am definetly seein gains in the rest of my body, unfortunately i took most of this week off but i got my DE Squat in and just a light chest(non westside style) day. so i am hopefully goin to get back into it fully this weekend... just gotta find a local gym w/ the right equipment.
-nate
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2005/12/18, 01:30 PM
Not at all. It is an effective tool. I use TBT with more of my clients than I do splits. It allows you to attack your training with greater frequency, and to focus on weak points better.
As for adapting the westside raw, read benching like a stripper by jim wendler.
Instead of doing tri work all the time, you may need to do more chest work to train the bottom portion of the lift. I would alternate the tri work with chest work. Examples of supplemental work would be DB Press, Wide grip bench, and cambered bar bench. No need for accessory work if you are doing one of these three.
also, you are training you DE with all three grips, correct? Do 3 work sets with each grip.
I call my non westside/powerlifting days extra workouts. Every now and then I hit the gym with one of my friends that do BB, and the weight is usually light enough (LOL) that it serves as recovery work.
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Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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Quoting from 7707mutt:
The squat cage is holy ground.
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