Powerlifting and Overtraining

[5004paloma]

Brothers, I'm new here to PM. I've been training according to Stronglifts 5x5 program for almost a year now. Basically, it is a program built around squatting 3x per week. Bench, deads, rows, press and pull-ups are mixed in once or twice a week on a two week cycle.

This program has kicked ass so far! In less than 12 months I've gained 25lbs with food alone and all lifts are up 80-100lbs. BUT... now I'm finding that my recovery time ~48 hours is not cutting it. I just took 7 days off completely, but one week back in and I'm feeling burnt out again. I keep my 3 weekly sessions to less than 90 minutes.

I think one solution is to add gear to the mix and I'm researching what cycle would work best for me.

Anyone experience this? How often do others squat 5x5?

 

[7_Deadly_Sins]

squatting 3x a week is murder for me..at first it's nice..but it gets old fast.
What #s are you working with, and what's your diet like...rest..water intake..cardio..age..weight?

 

[warriordogx]

Brothers, I'm new here to PM. I've been training according to Stronglifts 5x5 program for almost a year now. Basically, it is a program built around squatting 3x per week. Bench, deads, rows, press and pull-ups are mixed in once or twice a week on a two week cycle.

This program has kicked ass so far! In less than 12 months I've gained 25lbs with food alone and all lifts are up 80-100lbs. BUT... now I'm finding that my recovery time ~48 hours is not cutting it. I just took 7 days off completely, but one week back in and I'm feeling burnt out again. I keep my 3 weekly sessions to less than 90 minutes.

I think one solution is to add gear to the mix and I'm researching what cycle would work best for me.

Anyone experience this? How often do others squat 5x5?

Take a look into 5/3/1. I think it's great powerlifting program.

 

[Shark22]

Gear will certainly help but I would make sure before the gear you check your diet, rest and supplements. I don't know how old you are but you can build up inflamation in the joints that can make you feel really overtrained, if your working really hard, a bit of ibprofen can really help.

 

[5004paloma]

squatting 3x a week is murder for me..at first it's nice..but it gets old fast.
What #s are you working with, and what's your diet like...rest..water intake..cardio..age..weight?

I'm 38 and between 190 - 200 lbs. I'm up to 240x5x5. I've been steadily adding 5-10 lbs a week, but it's getting harder the last few weeks. Diet is good - 2500 to 3000 calories daily 40/40/20 Protein/Carbs/Fats - heavier carbs on WO days + 1 gal H20/day min.

I get in 30-45 min. cardio 2-3x / week on off days. To be honest, rest if probably my downfall. I can't seem to get more than 6 hours. I notice it gets worse the more I feel overtrained. GOOD NEWS - I just sprung for a good quality matress I'm hoping will help.

Basic core routine as follows:

WK 1
Mon: Squat/Bench/Rows
Wed: Squat/Deadlift/Press
Friday: Squat/Bench/Rows

WK 2
Mon: Squat/Deadlift/Press
Wed: Squat/Bench/Rows
Friday: Squat/Deadlift/Press

 

[5004paloma]

Take a look into 5/3/1. I think it's great powerlifting program.

I'll research it. Not familiar with it. Have you had good results using it?

Thanks for the tip.

 

[5004paloma]

Gear will certainly help but I would make sure before the gear you check your diet, rest and supplements. I don't know how old you are but you can build up inflamation in the joints that can make you feel really overtrained, if your working really hard, a bit of ibprofen can really help.

Thanks Shark. The advil does help for sure. The crazy thing is that my joints hurt more when I'm not training then they do under heavy load!

I've been looking into some dual periodization routines. Looks interesting so far.

 

[massive1975]

The guy I work out with (Brian Siders) does a modified Sheiko program. It is kind of like that, high volume training, I know I can't hang with him. He will squat, bench, and deadlift 3 times per week, and he keeps getting stronger. I will see if I can get a copy of his routine, it's pretty intense even for someone that is on gear.

 

[5004paloma]

Take a look into 5/3/1. I think it's great powerlifting program.

I checked out Jim Wendler's 5-3-1 program. It looks interesting - sort of a 4 week cycle focusing each week on one major exercise - squat/bench/press/deadlift.

It also has a periodization element to it which is cool.

Thanks for pointing me in that direction

 

[Shark22]

The guy I work out with (Brian Siders) does a modified Sheiko program. It is kind of like that, high volume training, I know I can't hang with him. He will squat, bench, and deadlift 3 times per week, and he keeps getting stronger. I will see if I can get a copy of his routine, it's pretty intense even for someone that is on gear.

Whats his age?

 

[7_Deadly_Sins]

I'll research it. Not familiar with it. Have you had good results using it?

Thanks for the tip.

I got a link to my journal where I'm using it..it's my favorite program..been on it for 8 months and counting..never been so strong, or got so strong, so fast.

 

[tabascotk]

I checked out Jim Wendler's 5-3-1 program. It looks interesting - sort of a 4 week cycle focusing each week on one major exercise - squat/bench/press/deadlift.

It also has a periodization element to it which is cool.

Thanks for pointing me in that direction

I've been doing 5/3/1 since the first of the year when I changed from DC. I really liked DC and will go back to it eventually, but I wanted to try something different. 5/3/1 is pretty simple. The hardest part is deciding which accessory lifts you want to do. I have been making pretty steady gains with it though.

 

[massive1975]

Brian is 29 and around 330lbs. He just set 3 unofficial world records last weekend with a 799lbs bench press, 1019lbs squat and a 832lbs deadlift all with single ply gear and in a drug tested event. there are some videos on youtube, just look up Brian Siders usapl

 

[5004paloma]

Brian is 29 and around 330lbs. He just set 3 unofficial world records last weekend with a 799lbs bench press, 1019lbs squat and a 832lbs deadlift all with single ply gear and in a drug tested event. there are some videos on youtube, just look up Brian Siders usapl

Jesus Christ! These kind of numbers just boggle my mind! It's hard to comprehend how a human body can withstand such forces...

 

[Avz]

Squating 3x is a lot. Do you do anything for recovery? Sled pulling, hot tub, massages, Aas, etc? Those should help.
Do a search on elitefts or louie simmons site for advice on recovery workouts.
Btw that's some awesome progress.

 

[5004paloma]

Squating 3x is a lot. Do you do anything for recovery? Sled pulling, hot tub, massages, Aas, etc? Those should help.
Do a search on elitefts or louie simmons site for advice on recovery workouts.
Btw that's some awesome progress.

Thanks. There is some research that suggests very light exercise and stretching aids in muscle recovery. Something about helping remove byproducts of muscle regeneration and providing nutrient flow to the damaged tissue. On off days during the week - Tues/Thurs I do light cardio & stretching/soft tissue work.

 

[galaxyp]

Brothers, I'm new here to PM. I've been training according to Stronglifts 5x5 program for almost a year now. Basically, it is a program built around squatting 3x per week. Bench, deads, rows, press and pull-ups are mixed in once or twice a week on a two week cycle.

This program has kicked ass so far! In less than 12 months I've gained 25lbs with food alone and all lifts are up 80-100lbs. BUT... now I'm finding that my recovery time ~48 hours is not cutting it. I just took 7 days off completely, but one week back in and I'm feeling burnt out again. I keep my 3 weekly sessions to less than 90 minutes.

I think one solution is to add gear to the mix and I'm researching what cycle would work best for me.

Anyone experience this? How often do others squat 5x5?

Keep plugging away, what youre feeling is CNS overload, which explains the lack luster mind state, if you can push through and adapt to the program this will be your new base level of work.

 

[CLINTONDE]

I want to ask a question about the over training and the power lifting
should we go for the over training, is it not harmful for the
body.

 

[sammy555]

I started with stronglifts, then moved on to mad cow for same reasons,always felt over trained. you still squat 3 times a week but work up to a maximum set of 5. also wednesday is only a light day on squats and friday you work up to maximum of 3 reps to adapt to new weight. You certainly sound like your ready for it and progress is slow but steady.

 

[AJW91]

I'm not a powerlifter, but I am following a basic HIT program, 8 work sets every four days. I have found cutting down on volume/frequency has allowed me to continue gaining naturally. I originally started training three days per week, Monday-Wednesday-Friday. I can't say exactly, but after 9 months or so I cut back to twice per week, Monday-Thursday, and this helped me break through a plateau. Since then, I've modified my training to 8 work sets every four days, Monday-Friday-Wednesday. Also, using lots of variations throughout the course of a year helps (e.g. sometimes training with heavy loads, other times with lighter loads for higher reps, sometimes training in a rest-pause training, sometimes accentuating the negative, etc.).

Once you hit a very low volume like I have and once you've dialed in your diet, I think that's when you should consider using gear. At least that's what the process has been for me.