So I'm just going to list what I did today, and tell you that I do the same thing for my other routines; shoulders, legs, and back/bi's day.
Flat bench BB
1 set at 1/2 weight 15 reps (warmup)
1 set at 3/4 weight 10 reps (second warmup)
1 set heavy to 8 reps max
4 sets even heavier 6 reps max
Incline or decline BB
1 set warmup at heavy 8 reps
4 working sets as heavy as possible 6 reps
Incline DB if chose Decline BB that day (decline flies of chose incline BB)
1 set warmup heavy 8 reps
4 working sets 6 reps
Individual Cable crossovers
1 set medium heavy 12 reps
4 working sets as heavy as possible to max at 6-7 reps
So you see, I only do 4 exercises, and working sets is below 20 (which I heard is key to stay below 20 to avoid overtraining) but I just want to know if I'm risking overtraining.
I don't know if it's because I don't have a spotter or what, but I've been lifting about 4 months straight now and my bench has only gone up about 30 lbs. (I REALLY want to bench 200, but I'm still only at 4 working sets of 185)
I also do tri's on Mondays-
4 sets of 12
superset close grip bench
3 sets of 15
4 sets increasing weight and dropping 2 reps each set
first set is to 15
then 13, 11, 9
overhead rope extention
4 sets of 8-10
4 sets of 10-12
What do you guys think?
I'm wondering about overtraining because my strength isn't going up like I'd thought it would, and after a chest session, I'm REALLY sore for a good 4 days. I love the soreness, makes it feel like I'm actually doing something!
But am I doing too much?