Overtraining......now im confused about all the programs out there....

[Miletus]

Stats: 6'3 245lbs. Age:25.

I have been lifting for approximately 2.5 years continually. I've only been doing the big three (with a focus on strength and low reps) for the past year.

Dead lift:400lbs
Bench:315lbs
Squat:280lbs

I had a pneumothorax doing inclined bench press(had to stay 1 week in the hospital to get my lung drained) this summer and since then I've stopped doing the benchpress. Instead, I do weighted dips once a week for chest.

My routine looks something like this...
Day 1:
Pull-ups 3x(max reps)
Dips: 3x(max reps)
Squats: 3x8

Day 2:
Deadlifts 3x1 max weight, + 2x4-5 reps @ high weight
Pull-ups 3x(max reps)
Weighted dips 3x3 @ max weight

Day 3:
Squats: 3x1 max weight, + 2x4-5 reps @ high weight
Standing military press: 3x1 max weight, + 2x4-5 reps @ high weight



I do this routine for every week. My goal is to be strong. I don't train of any sport. My problem is that for about 3-4 weeks ~ my maxes in the deadlift and squat have been growing steadily but I began to feel sore and I lost strength in both. It's quite frustrating and I know I must be doing something wrong.

Thanks

 

[Scotsman]

You need to mix it up a bit. You can't go balls to the wall every time or you'll burn out. Your Central Nervous System (CNS) needs a break every now and then. Cycle between doing light, medium, and Heavy phases in your training. I start with the light for four weeks, then medium for four weeks, then heavy for 4-6 weeks depending on what I'm ramping up for. Your CNS can get overloaded by heavy lifting just the same as your muscles and joints. Continual pounding via max effort wear all of them out and you will see the "overtraining" effect. My suggestion would be to take a week off, then begin a mini-cycle phasing program.

Cheers,
Scotsman

 

[Miletus]

You need to mix it up a bit. You can't go balls to the wall every time or you'll burn out. Your Central Nervous System (CNS) needs a break every now and then. Cycle between doing light, medium, and Heavy phases in your training. I start with the light for four weeks, then medium for four weeks, then heavy for 4-6 weeks depending on what I'm ramping up for. Your CNS can get overloaded by heavy lifting just the same as your muscles and joints. Continual pounding via max effort wear all of them out and you will see the "overtraining" effect. My suggestion would be to take a week off, then begin a mini-cycle phasing program.

Cheers,
Scotsman

I will do that.

Thanks!

 

[Bald Gorilla]

Concur w/ Scotsman. Plus you can taper the max effort lifts so that they are not done during the same week. Week 1 - squat ME, week 2 - heavy weighted dips, etc. Be careful with those weighted dips, though. Rotator cuffs don't like'em....