Hey I was wondering if this is leading to overtraining but I am currently on a a four day split (football lifting). My coach is in charge he has morning lifting which he advocates football players be in and then lift at football practice and I can't be in the morning weights due to votech. So what I have begun doing is depending on if it's upper or lower day I'll do a compound movement (bench or squat) and few auxiliary movements). I feel great after both workouts but my bench has hit a plateau although I have lost 10lbs yet have same maxes I'll add a * next to what I did extra.For example last Monday we did
•squat 4x8/Plyos
•hand clean 4x10/single leg squat 4x12
•snatch and kettle bell swing 4x10
•ball pikes and Mtn climbers
*squat 5 3 3 1 and lunges
Tuesday
•Bench 8 6 4 2
•Db curl and press/pull-ups 4x10
•Flys and reverse fly 4x10
•shrugs shoulder complex 4x10
*bench 5 3 3 1/ tri push down 4x10
*chest press and tri kick backs 4x10
*lat pull downs 4x12
Wednesday
•Front squat/ pull ups 4x10
•weighted step ups/calve raises 4x10
•hand clean 4x12
•lunge complex/ burpies 4x10
*Hand clean and squat 4x8
*Leg press 4x8/ Db curl 4x10
Thursday
•DB bench/ Pec deck 4x8
•skull crusher/ over head tri ext 4x10
•curl count ups/med ball push up
•Dips and flys 4x10
Bench 4x10/ flys 4x10
Over head tri ext/ tri push downs 4x10
And rest of the week off
I am also pretty good with nutrition and get 6-8 hours of sleep a night sorry for such a long thing but figured more info will help.
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Thread: Overtrained
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04-19-2016, 09:08 AM #1
Overtrained
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04-19-2016, 10:00 AM #2
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04-19-2016, 10:04 AM #3
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04-19-2016, 04:38 PM #4
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04-19-2016, 05:47 PM #5
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04-19-2016, 08:14 PM #6
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04-20-2016, 02:21 PM #7
If you feel like you're overtraining then you probably are. If you're already hitting plateaus, ASSUMING your nutrition is on point, then you're either doing too much volume or not enough. I don't know your lifts but a beginner should be able to progress weekly each workout, an intermediate should be able to progress weekly, and an advanced lifter monthly.
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