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« on: April 07, 2011, 02:26:47 pm »
For a few weeks I saw a great decrease in my performance, also felt burned out, which I kinda did on purpose the last five days of my 6 month workout. I know lifting a lot puts a lot of stress on the cns and recovering from overtraining can take weeks, months and even year, and that it takes weeks to overtrain. so I'm not asking, what is over training I did my research on that. I'm asking does it appear that I overtrained overreached or neither? Here my workouts that I did after reaching my pb jumping height. On my rest days I sometimes play basketball, and I play hard, and also do rim touches at max effort, sometimes. So if I did overtrain what should I do as far as recovery,or just continue to rest as I am
Workouts from my journal: march 13 - today
March 13
Squats:
120lbs 3sets 8reps
170lbs 2sets 8reps
220lbs 2set 8reps
230lbs 1set 5reps
Power cleans:
60lbs
Jump squats:
60lbs 1set 8reps
80lbs 1set 8reps
1set 10reps
March14
Upperbody/core today:
15lbs curls 3set 8reps each arm
15lbs overhead 3sets 8reps each arm
25lbs curl 3sets 8reps
25lbs pulls 3sets 8reps
Light legs:
Explosive squats: 60lbs 2sets 8reps
lunges: 45lbs 1set 30reps
March 15
Core/lower body today:
Squats:
100lbs 3sets 8reps
170lbs 3set 8-8-10reps
240lbs 2sets 8-10
250lbs 2sets 5-5
Lunges: 1set 30reps
Calf raises: 100sl each 100 dbl
Tuck jumps
Depth jumps
Core
March16
Girl Pushups 3sets 8-8-8 last set10
Core:
Planks
scissors
Leg raises
Hill sprints
March 17
Squats/power cleans today:
Squats:
120lbs 8-8-8
140lbs 8-8-8
170lbs 8-8-8
220lbs 8
240lbs 8
Deadlift: 70lbs 8-8
Power cleans:60lbs
70lbs
Squat jumps: 45lb weights
Sleg 8-8
Dleg: 8-8
Leap ups: 10-10. 45lbs weights
1set 8reps 70lbs
Calf raises:100 sl
100 dl
March18
Girl Pushups 3sets 8-8-8 last set10
25lbs curls each arm 8reps
March 19
Dunk attempts
March 20
Rest
March 21
Half:
120lbs
170lbs
200lbs
Quarter:
220lbs
240lbs
250lbs
Push ups: 8-8-8
March 22
Rest
Last week of my 6 months truing it's 5 days of lifting then rest for a week
DAY 1:
Body Weight: 126lbs
full body workout
Warm up: jumprope
Power cleans: (will try to up weight)
60lbs 8-8
70lbs 3
80lbs 0
Dead lifts:
70lbs 8-8
arm raises
Pin 7 Explosive squats:
120lbs 5-5-5
140lbs 5
170lbs 5-5
Pin 7 heavy squats: as many as I can/ 2sets
190lbs
DAY 2:
hang snatches:
30lbs 8-8
50lbs 8
60lbs 5
Bench Press
60lbs
70lbs
80lbs
Barbell Row
50lbs 8-8-8
70lbs 8-8-8
Ohp:
30lbs 8
50lbs 5
60lbs 2
DAY 3
BODY WEIGHT: 130lbs
Pin 7 Explosive squats:
140lbs 8-9
170lbs 8-8
Pin 7 heavy squats:
200lbs 2
quarter squats
220lbs 7 ( think I could've got it half)
250lbs 2
glute bridge
225lbs
DAY 4: full body/core (I hate core exercises)
hang snatches:
60lbs 5-1
Deadlift:
70lbs 8-8
60lbs 8 explosive
60lbs Single leg 5-5 each leg
Barbell Row:
70lbs 8-8-8
OHP:
50lbs 5-5
60lbs 5-1
Core:
Hanging knee raises
Scissors
DAY 5:
BODY WEIGHT: 130lbs
Pin 5 explosive squat:
120lbs 11x
Pin 6 Explosive squats:
120lbs 8
170lbs 3-3
Pin 7 heavy squats:
220lbs
quarter squats:
240lbs
glute bridge
225lbs
March 28
Upperbody
( on my rest day I may play ball and I play hard or do rim grabs which involves trying to jump at max effort sometimes)
March 29
Rest!!!!
March 30
Rest!!!
March 31
Rest!!!
April 1
Rest!!
April 2
Rest!!! Pool can't swim so just walked around
April 3
2 mile walk
April 4
Squats: deep squats
115lbs 5x
135lbs 5x
155lbs 1x failed on 2 try
Standing leg press: half squat
180lbs 2x
Legs were pretty weak after this.
April 5
Rest!!!
April 6
Light upper body
Legs are still sore from squatting monday.
April 7
Rest!!!
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