Power lifter? Bodybuilder? come on in!

[ssrs2lt]

nice lift^ keep at it you're doing very well!

[Dznts]

Congrats!

[RGRCamaro]

CNS overtraining. So for the past few months, Work has been very stressful, I am having trouble sleeping, and I have been trying to bulk to the highest weight I have ever achieved in my life, as a result, I think I have overtrained my CNS. All upper body pressing motion strength has significantly decreased, I am rehabbing from a strained MCL, I feel fatigued, unlike myself especially in the gym, where usually I get all my stress out from the day, instead it is a source of stress (Pushing much less weight than usual, especially on chest and shoulder exercises) one of the most frustrating things ever.

I have decided to take an indefinite break. my question is, have any of you experienced CNS over-training?

[Mydivorcegift]

Originally Posted by RGRCamaro

I have decided to take an indefinite break. my question is, have any of you experienced CNS over-training?

I did when I was younger. Happens a lot with people because all they do is bench.....it that is all you do you will eventually regress, with the bench, squat, or deadlift.

When I "learned" how to train it wasn't an issue anymore because I switch my "core" exercise every week. I also, when things go right and I don't get hurt, deload during week 12 and take week 13 off altogether.

[Dznts]

Originally Posted by Br63ton

How about a photo to help me with motivation!

There are many photos of members throughout the thread, the first several pages are loaded.

[RGRCamaro]

Originally Posted by Mydivorcegift

I did when I was younger. Happens a lot with people because all they do is bench.....it that is all you do you will eventually regress, with the bench, squat, or deadlift.

When I "learned" how to train it wasn't an issue anymore because I switch my "core" exercise every week. I also, when things go right and I don't get hurt, deload during week 12 and take week 13 off altogether.

I only train each muscle group once a week. But I have recently (Past 2-3 months) changed my split from a chest/back day to just isolating chest on its own day. My chiro has noticed that my front delts/outer pecs are firing and inflamed, associated with overtraining he thinks, even though I do take substantial rest between workouts. However, I have had increased stress from work and other areas of life.

It was weird how it happened, one week I hit a new PR of 275lbs for 5 reps on bench, to the very next week only being able to get it for 1 rep. All pressing motions on chest and shoulders saw the same decrease in strength. There is no pain, just significant decrease in strength. This is what led me to think CNS overtraining, plus an overall more fatigue throughout the day, changed mood and irritability. I am guilty of not de-loading and taking rest weeks. That is definitley going to change after this.

Thanks guys.

[Mydivorcegift]

Originally Posted by RGRCamaro

I only train each muscle group once a week. But I have recently (Past 2-3 months) changed my split from a chest/back day to just isolating chest on its own day. My chiro has noticed that my front delts/outer pecs are firing and inflamed, associated with overtraining he thinks, even though I do take substantial rest between workouts. However, I have had increased stress from work and other areas of life.

It was weird how it happened, one week I hit a new PR of 275lbs for 5 reps on bench, to the very next week only being able to get it for 1 rep. All pressing motions on chest and shoulders saw the same decrease in strength. There is no pain, just significant decrease in strength. This is what led me to think CNS overtraining, plus an overall more fatigue throughout the day, changed mood and irritability. I am guilty of not de-loading and taking rest weeks. That is definitley going to change after this.

Thanks guys.

Would love to see a video of you benching. Bases on what is highlighted above, I'd bet you bench elbows out and higher on your chest.

Deload weeks and off weeks are important but probably even more important is changing your core exercise.

In addition the once a week thing? I mean I totally understand different strokes for different folks, but that is another fallacy of weight training in the US....split this split that.

Take any professional sport and can you imagine the amount of injuries they would have if the only played their sport 1 time a week? When putting a good cycle together I have a dynamic day and max day for the bench and squat. In addition I do 4 other small workouts (15-20 mins) targeting the same area as I did the day before using light weight and reps.

So I train the bench and the squat 4 times a week.....although I might be making a change here directly as my grandmother would say....

Next post....

[RGRCamaro]

Originally Posted by Mydivorcegift

Would love to see a video of you benching. Bases on what is highlighted above, I'd bet you bench elbows out and higher on your chest.

Deload weeks and off weeks are important but probably even more important is changing your core exercise.

In addition the once a week thing? I mean I totally understand different strokes for different folks, but that is another fallacy of weight training in the US....split this split that.

Take any professional sport and can you imagine the amount of injuries they would have if the only played their sport 1 time a week? When putting a good cycle together I have a dynamic day and max day for the bench and squat. In addition I do 4 other small workouts (15-20 mins) targeting the same area as I did the day before using light weight and reps.

So I train the bench and the squat 4 times a week.....although I might be making a change here directly as my grandmother would say....

Next post....

That's the odd part, I have had a buddy film me before - just to check my technique, my upper-back is pushed into the pad, traps and back are dropped, squeezed together, and locked, elbows are at an intermediate position between the side of my body and perpendicular, bar drops at about just below or at my nipples. This is not to say that when I am pushing on the tough reps that my technique is staying that way every time,I might need to pay closer attention to that. Next time I bench I will take another video and see what you think.

Yeah right now I am training on a split, it is a bodybuilding/hypertrophic style rather than sport performance or powerlifting inspired. Right now I am more lifting for aesthetics, which is why I am isolating.

[Mydivorcegift]

Originally Posted by RGRCamaro

That's the odd part, I have had a buddy film me before - just to check my technique, my upper-back is pushed into the pad, traps and back are dropped, squeezed together, and locked, elbows are at an intermediate position between the side of my body and perpendicular, bar drops at about just below or at my nipples. This is not to say that when I am pushing on the tough reps that my technique is staying that way every time,I might need to pay closer attention to that. Next time I bench I will take another video and see what you think.

Yeah right now I am training on a split, it is a bodybuilding/hypertrophic style rather than sport performance or powerlifting inspired. Right now I am more lifting for aesthetics, which is why I am isolating.

The first bold....

Sounds like the first part of your setup is good. But the second part is what I was referring to. You are training the bench for looks (as stated in the second bold) and like I said, different strokes for different folks. But if you bench this way, you will always battle pec and front delt "issues". When you bench with your elbows tucked, and drop the weight below your pec muscle, this will use your back, rear delts, and triceps to bench. Your pec and front delt development will suffer, but your bench will, eventually, go up and your issues will alleviate. You might want to try to start benching this way and use other "lighter" exercises for pec and front delt development.

[Mydivorcegift]

So Monique has been doing Crossfit for a month. And....

I think I am going to give it a whirl for 2 reasons. One to spend more time with her working out and 2 just to do something different. She does CF 3x a week and we train the PL movements together 3 times a week. Think I am going to do the same.

I will have to work on things before I start as I am not a "rep" lifter. Really in my "lazy" stage now which is always the case this time of the year. But I am going to spend the first 4-6 months of 2015 "getting ready". I've never front squatted, never done snatches or overhead squats, never done pull ups, haven't cleaned since HS, etc. So during those months I'll be working to get my body accustomed to doing those movements and for reps.

Monday night we met Rich Froning. Very nice and down to earth guy.

[RGRCamaro]

Originally Posted by Mydivorcegift

The first bold....

Sounds like the first part of your setup is good. But the second part is what I was referring to. You are training the bench for looks (as stated in the second bold) and like I said, different strokes for different folks. But if you bench this way, you will always battle pec and front delt "issues". When you bench with your elbows tucked, and drop the weight below your pec muscle, this will use your back, rear delts, and triceps to bench. Your pec and front delt development will suffer, but your bench will, eventually, go up and your issues will alleviate. You might want to try to start benching this way and use other "lighter" exercises for pec and front delt development.

I will give this a shot for a while and rely on secondary exercises for pec development. Where do you place your hands? I have always placed my hands on the bar in a spot that allows for my forearms to be perpendicular to the floor when at the bottom of my movement, this will probably have to change if tucking my elbows?

Thank you!

[Mydivorcegift]

Originally Posted by RGRCamaro

I will give this a shot for a while and rely on secondary exercises for pec development. Where do you place your hands? I have always placed my hands on the bar in a spot that allows for my forearms to be perpendicular to the floor when at the bottom of my movement, this will probably have to change if tucking my elbows?

Thank you!

My "standard" grip is about an inch inside the power rings to work the triceps more. When it competition it moves to ring finger on the power rings.

But with either grip, my elbows still tuck in and my arms are locked into my back and I lower the weight to the same spot.

[hrpiii]

Originally Posted by Mydivorcegift

My "standard" grip is about an inch inside the power rings to work the triceps more. When it competition it moves to ring finger on the power rings.

But with either grip, my elbows still tuck in and my arms are locked into my back and I lower the weight to the same spot.

when you say you tuck your elbows, are you saying at your side, or more like 45 degrees (as opposed to a very wide grip, like horizontal to the bar).

I keep my elbows in, but not tucked at my side, as that would almost be a narrow grip press, using your tri's mainly. A great exercise, just trying to get what he was attempting to 'increase'.

I was just trying to get that mental picture right. And guys, listen to Mydivorce, he's awesome at giving/showing proper form. And I will repeat how important proper form is when lifting heavy, cause you DO NOT want an injury in any way. I have always stressed this in my training, and I am 48 years young, without any major back/should/hip/knee injuries, and competed for 10 years in powerlifting/strongman.

[Dznts]

Man I have been slacking on posting anything on this thread.