Am I overtraining?

[bruce9241]

My typical week looks like this.

Monday: 5x5 squats, then some front squats and other leg types exercises.
Tuesday: 5x5 Overhead press, Dips, other chest/press type exercises. neck work.
Wednesday: 5x5 deadlifts, then bent over rows/dumbell rows, back extensions.
Thursday: light day. Usually biceps, shrugs, neck work.
Friday: 5x5 Squats, front squats and other leg exercises.
Satuday: Rest day
Sunday: Deadlifts, rows, back exercises.


How does the above look? I try to get squats and deadlifts into my schedule twice a week. If I do deadlifts on a sunday, then I'll do light weights on Monday, then squat on tuesday.

I never do squats and deadlifts a day after each other because those two lifts take a lot out of me.

Am I over training? The reason I ask is my squat has not improved. I think it's partly due to my squat rack at the current gym. The bar is too high for me and I have to get on my toes to unrack it. If I put it to the next level down, then it becomes way too low. Having to get on my toes unsettles me at the beginning since I'm unable to get the bar onto my back in a good postion.

I also do cardio about 25-30 minutes a day after each workout. Sometimes after squats I skip cardio since I'm just totally beat. Protein intake is about 200-220g a day. I'm also cutting weight right now.

 

[moya]

yes... and i will admit i have done it myself... its easy to get excited about lifting and i want to do it all the time too...
i do competitive powerlifting and just recently i have switched up to deadlifting every other week because i have plateued ...too recent to see if it will help... but i think if you are truly deadlifting your heart out, twice a week is too much... personaly i would stick with the 5x5's original layout of 3 days a week... and if youre not competing and lifting near max's its probably ok to dl weekly...
...if youre going to do the 5x5 just click the link in the sticky and follow the schedule...
...if you are cutting it is going to be hard to gain on your lifts... but i dont think the placement of the bar on the rack will hold you back that much honestly... i would try setting it in the lower position myself...

 

[future]

Good advice.

 

[EZ_E]

I believe so...

Sounds like you're lifting pretty heavy, if so, give yourself a day off after 2 days of training...

~EZ

 

[JDid23]

you have the right idea... but giving yourself minimal rest is never good. Remember your body grows out of the gym, not in it

 

[SaiBoT]

My typical week looks like this.

Monday: 5x5 squats, then some front squats and other leg types exercises.
Tuesday: 5x5 Overhead press, Dips, other chest/press type exercises. neck work.
Wednesday: 5x5 deadlifts, then bent over rows/dumbell rows, back extensions.
Thursday: light day. Usually biceps, shrugs, neck work.
Friday: 5x5 Squats, front squats and other leg exercises.
Satuday: Rest day
Sunday: Deadlifts, rows, back exercises.


How does the above look? I try to get squats and deadlifts into my schedule twice a week. If I do deadlifts on a sunday, then I'll do light weights on Monday, then squat on tuesday.

I never do squats and deadlifts a day after each other because those two lifts take a lot out of me.

Am I over training? The reason I ask is my squat has not improved. I think it's partly due to my squat rack at the current gym. The bar is too high for me and I have to get on my toes to unrack it. If I put it to the next level down, then it becomes way too low. Having to get on my toes unsettles me at the beginning since I'm unable to get the bar onto my back in a good postion.

I also do cardio about 25-30 minutes a day after each workout. Sometimes after squats I skip cardio since I'm just totally beat. Protein intake is about 200-220g a day. I'm also cutting weight right now.

I know your protein intake is really low, your weight is around 230lbs right? 2g of protein per pound of bw specially if you are trying to lose weight and want to spare muscle!

You hit bis/traps and neck the day after deads/ back training, it's like beating a dead horse.

Right now you need to take a week off, get your stuff together and start fresh.

What are your current stats and PRs?

 

[artificialaspirations]

My typical week looks like this.

1.Monday: 5x5 squats, then some front squats and other leg types exercises.
2. Tuesday: 5x5 Overhead press, Dips, other chest/press type exercises. neck work.
3. Rest
4. Wednesday: 5x5 deadlifts, then bent over rows/dumbell rows, back extensions. move thursdays stuff here: biceps, shrugs, neck work.
5. Thursday: REST
6. Friday: Repeat.


How does the above look? I try to get squats and deadlifts into my schedule twice a week. If I do deadlifts on a sunday, then I'll do light weights on Monday, then squat on tuesday.

I never do squats and deadlifts a day after each other because those two lifts take a lot out of me.

Am I over training? The reason I ask is my squat has not improved. I think it's partly due to my squat rack at the current gym. The bar is too high for me and I have to get on my toes to unrack it. If I put it to the next level down, then it becomes way too low. Having to get on my toes unsettles me at the beginning since I'm unable to get the bar onto my back in a good postion.

I also do cardio about 25-30 minutes a day after each workout. Sometimes after squats I skip cardio since I'm just totally beat. Protein intake is about 200-220g a day. I'm also cutting weight right now.

Need more rest. I made edits in red. I numbered the days instead of having set workouts per day. This way you can take extra rest if needed (sore) and not ruin your program.

 

[bruce9241]

I currently weight 217lbs right now. Started at 235.

Do I really need 2g protein/body weight? I've been hearing different things. Some say 1g/pound. Others say 1g/lean muscle mass only.

My current PR's are:

Deadlift: 275lbs
Squat 255
Bench: Don't really know. Haven't maxed bench since I started dropping weight. My old PR before I lost weight was 265. Now I can hardly do 225 more than three times.
Overhead press: 135lbs for 5 reps. Can't do much more since I dropped weight.

 

[bruce9241]

Oh and I'm 5'5, I don't know what my body fat percentage is, but im pretty fat.

 

[bruce9241]

Need more rest. I made edits in red. I numbered the days instead of having set workouts per day. This way you can take extra rest if needed (sore) and not ruin your program.

Okay cool I'll give that a try starting today. So basically workout two days, then rest. Then when doing deadlifts rest next day. I'll start doing the bicepts/shrugs on deadlift days.

 

[artificialaspirations]

yeah, deadlifts are so taxing it helps me to rest a day before and after.

 

[bruce9241]

yes... and i will admit i have done it myself... its easy to get excited about lifting and i want to do it all the time too...
i do competitive powerlifting and just recently i have switched up to deadlifting every other week because i have plateued ...too recent to see if it will help... but i think if you are truly deadlifting your heart out, twice a week is too much... personaly i would stick with the 5x5's original layout of 3 days a week... and if youre not competing and lifting near max's its probably ok to dl weekly...
...if youre going to do the 5x5 just click the link in the sticky and follow the schedule...
...if you are cutting it is going to be hard to gain on your lifts... but i dont think the placement of the bar on the rack will hold you back that much honestly... i would try setting it in the lower position myself...

yea im pretty excited each day going in. i don't compete or anything, so i think i'll take it easier on the lifts starting this week.

 

[stephen4327]

You probably aren't overtraining. Quit bein a puss and push it out. if anything ur not training correctly or hard enough