T Nation

Overtraining?


#1

Recently I started doing the Westside Basic Template. Just wondering if I'm doing too many exercises. Here's my log for the week:

Friday 3-17-06

Box Squat
10X(2*195)

Hang Clean
3*195
3*215
3*225
1*235
Miss*250
1*250

Glute/Ham
8*25
8*35
8*35
8*45
8*45

Reverse Hyper
8*5
8*5
8*5

DB Side Bends
15*75
15*75
15*75

Sunday 3-19-06

Speed Bench
10X(3*115 + Chain)

Decline Skullcrusher
10*75
5X(10*85)
9*85

Bradford Press
10*95
8*115
8*135

T-Bar Row
8*45
3X(8*70)

Behind Neck Press
8*45
3X(8*95)

Pushups
3X(10)

Reverse Shoulder Raises
3X(8*15)

DB Rows
6*80
2X(8*85)

Monday 3-20-06

Goodmornings
5*115
5*155
5*205
5*225
3*255
1*275
Miss*295
1*295

Reverse Lunges
2X(8*115)
2X(8*135)

GHR
6*BW
3X(8*35)

Decline Situps
15*25
20*25
15*35

DB Side Bends
2X(15*75)

Wednesday 3-22-06

Floor Press
5*45
5*135
3*205
1*225
1*235
1*240
1*245

BB OH Press
10*135
6*135
6*135

Face Pulls
2X(10*11)
3X(10*15)

DB Skullcrusher
10*35
7*35
8*30
6*30
7*30

Leg Raises
3X(20)

Rainbows
3x(25)

Anyway, thats it. Any thoughts?


#2

Looks solid, now put it into action and report your progress back.


#3

i was just wondering if im doing too much. most people's west side logs have like 3 exercises, a me or de lift, and then abs and reverse hypers. am i going overboard, is the question.


#4

No. Follow it. When you start feeling tired, then back off the volume.

Overtraining is when your performance decreases for a long period. If you can read your body at all, you will know when to back off a little bit and when to hit it hard again.


#5

How about this. After you hit your max single on your main exercise, try dropping 5% and taking a couple more singles; or drop 15-50% and take a few triples. Those heavy weight ME exercises are the money lifts. Milk those a little more. If you put more volume in on those rather than on the light weight accessory lifts, I think you will get better results.


#6

thanks, thats a brilliatn response.


#7

personally I think you got a bit to much on speed bench day.

Why two overhead pressing movements in the same day? Also why two rowing movements?

I would move one of the rows to ME day and drop some of the overhead pressing. Speed bench and ME benching can do a number on your shoulders by themselves I think you are just agrivating the situation.

The rest looks pretty good