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franky on your routine and overtraing

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tysonsback
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2004/03/13 16:24:31 (permalink)
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franky on your routine and overtraing

friday was me chest day - i did 5x5 on flat bench(dumbells), then
5x5 shoulder press then dips 5x5

but on the last 3 sets of the chest and shoulder exercises i got a spot but i never went beyond 5 reps but on the last two sets he spot me on 3 reps i did 2 on me own now is this overtraing coz thats basiclaly neg reps

and normaly on shoulders on 5x5 i do 27.5 kg 1 set is 5eps then 2nd 5reps 3rd is 3 then me 4th is 3 and me 5th is 2 but this is whe i did me shoulders after me legs

but now me on frankys ido shoulders after chest
and when i did me shoulders on the 1st set i could barely lift 27.5kg icould only do 3 reps on the 1st then 2 on 2nd then i dropped a weight to 25kg

this was very depressing why is this plus did i overtrain and for your warm up set does the weight have to be quite heavy i basicaly do 1 set out of the 5 a wam up set then the 4 to 5 reps wit heavy weight
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2 Replies Related Threads

    tysonsback
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    RE: franky on your routine and overtraing 2004/03/13 18:12:21 (permalink)
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    me shoulders- i usually do 27.5kg easily onthe first and second that was when i did ti on a legs day but now i did it with chest i could only do 2 reps on the first set why do u think that is
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    the block
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    RE: franky on your routine and overtraing 2004/03/14 00:13:19 (permalink)
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    if you find that you cant do more than a couple of sets of 5 without help then you need to lower the weight. try small increases in weight like a kilo at a time. these are more manageable, motivating and less likely to contribute towards overtraining.

    warm ups should be 1 set at 50-60% of your work weight and the other at 70-80%. you will find that this helps with the first set.
    when you bench press you use your shoulders which would explain your performance.

    as far as the forced reps are concerned i personally dont think it counts as overtraining in the strict sense but this goes back to the weight issue. if the weight is way too heavy for 5 lots of 5 then it needs to drop. if you do forced reps always its no good. i dont do forced reps for my 5X5. my sets are hard enough as they are. hth
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