training too heavy help

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shefjam -> training too heavy help (May 8 2008 20:54:24)
do you think training too heavy on assistant work can be hard to recover or make you more tired? i squat and deadlift on monday, bench wednesday assistance work on friday- shrugs, barbell rows etc, which is fine I know this programme works for me, i train in powerlifting btw, but I never use to take assistance work heavy, until recently last month. I started week 1, going heavy on assistant work but feeling tired on proceeding days, you think I should have it easy on week 1 even for assistant work?

cricket_fire -> RE: training too heavy help (May 8 2008 21:06:05)
How do you mean "taking it heavy"? As in, low rep, or just a high weight for the certain rep range (ie. really straining on a 8 rep set)? If it's the first, I think it'll largely depend on volume/intesity for your main movements. For instance, if you're doing bench for 5x3, and then following it with all assistance work in the 8-12 range, you probably wont see much in the way of an improved 1rm. However, if you bench for 10 sets of 1 @ 95%, you might not need a whole lot of triples on assistance lifts. If you're talking about just busting arse on higher rep ranges, I think this is nessecary tbh. Your body will only accomodate to what it needs to, do if it's not put under that strain, it wont get much bigger/stronger. That's just my 2cents atleast

shefjam -> RE: training too heavy help (May 9 2008 10:33:45)
Hey Keenan, well in my gap year I followed this programme with wicked gains,however with assistance work was done in the 10-12 rep range, eg shoulder press, barbell shrugs I use to only go to 120kg double overhand for 10 reps, no heavier, but pause at the top etc. Now Ive cut the reps on assistance work say 4-6 on top set, and just go really heavy, did 200kg on shrugs for 6 reps just putting all effort into it, and going to increase weight today! You see the huge difference in the shrug weight 120, now to 200kg. I feel bit more tired now, I been sleeping more, I had a week rest last month from the powerlifting champs so its not overtraining. Maybe my CNS just has to get use toit. Oh yeah, I am under bit of stress maybe due to revising for exams. Maybe thats it? The main reason Ive cut assistance work reps is because m upper back needs to get stronger for deadlifting, and my m8 with a strong deadlift and strong overall takes his barbell rows, shrugs, rack pulls pretty much as heavy as possible for as low as 3 reps or so

iaink -> RE: training too heavy help (May 9 2008 11:06:18)
If you think your working too hard on some lifts then stop doing so and see how you feel!

shefjam -> RE: training too heavy help (May 9 2008 11:16:01)
yeah i love training heavier though, maybe its a big jump for me, maybe its exam stress,

cricket_fire -> RE: training too heavy help (May 9 2008 20:55:59)
Can't go wrong with a mix of high and low rep assistance work. I do a Westside-type split for my squat/dead. On ME day, I do an assistance lift for 3-5 reps. On DE day, more high rep stuff. Like Iaink said, playing around with it is key I think. Could be your work capacity is too low for the extra heavy work, your body's already getting hammered by your main movement, etc. I personally would say keep it heavy for a while, and see what happens with your lifts. If they stagnate/get weaker, switch in lighter work. If they make leaps forward, you've got your answer[8D] quote: Maybe my CNS just has to get use toit. Oh yeah, I am under bit of stress maybe due to revising for exams. Maybe thats it? Could very well be it. It could even just be a bad couple workouts (depending how long it's been happening)

shefjam -> RE: training too heavy help (May 9 2008 22:55:17)
hey ive done pbs in the gym, its just i feel tired proceeding days, but in the day im buzzing its wierd, i sleep long as well! i hit a 5kg pb on the barbell rows for reps today easily and shrug pb, and also a skull crusher 3 rep PB, so Im hitting PBS all over the place. Just feeling tired. Im going to keep at it heavy till end of month, then deload, for a week then rack the weight up bigtime. My strength has improved greatly recently

cricket_fire -> RE: training too heavy help (May 10 2008 1:28:59)
quote: My strength has improved greatly recently tbh, there's your answer

shefjam -> RE: training too heavy help (May 10 2008 11:11:29)
yeah true, I ll have to wait and see on Monday for my squat/dead session to gauge my progress on it, because last week was poor. Ill come back and tell you how I get on Im happy with the strength progress on assistant work but the only thing that matters is the squat bench and deadlift progress

T_Dawg Jack -> RE: training too heavy help (May 10 2008 13:31:25)
Are you utilising de-load weeks?

shefjam -> RE: training too heavy help (May 10 2008 14:18:52)
every 2 months i have a week off

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