all my lifts are going down...

Discussion in 'Fitness & Nutrition' started by crucialkc, Nov 7, 2006.

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  1. crucialkc

    crucialkc the earth is flat

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    does my routine look like i'm overtraining??

    I just got off the Bill Starr routine a few weeks ago. I decided to try out more of a bodybuilding type routine ( http://forums.offtopic.com/showpost.php?p=66085813&postcount=61 if interested)

    It's weird because when I was doing the Bill Starr routine, I was squatting 275 for a few reps. I was stuck at this weight for about three weeks, so I decided to take a week off (I felt I was overtrained) and then start a new routine. Now, I can barely squat 255 for reps! (I was also stuck at a 335 DL for reps and now I can barely get it for 2)

    Any clue as to what is going on?? Am I overtraining with my new routine?

    log for reference: http://forums.offtopic.com/showthread.php?t=2651040&page=3
     
    Last edited: Nov 7, 2006
  2. vtectyper

    vtectyper New Member

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    when the heck do you rest? You need some rest or else you wont grow at all.
     
  3. crucialkc

    crucialkc the earth is flat

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    oops, 4th and 9th day
     
  4. jokka

    jokka OT Supporter

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    4 straight days of lifting :eek4:
     
  5. y1997

    y1997 Made in the U.S.S.R.

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    5 straight days a week here...Im definately seeing progress. It all depends on how you train and how much you eat.
     
  6. infinite loop

    infinite loop Statistically speaking, the Yankees do indeed suck

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    how are your diet and protein intake? how long did you do the starr routine>
     
  7. _Kanwisher!

    _Kanwisher! Guest

    you'll soon have a different opinion
     
  8. hootpie

    hootpie New Member

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    6x a week here...been doing that for about 3 months and I'm getting stronger/bigger.

    Crucial: If you went from the Starr routine to a bodybuilding routine, I'm guessing you're doing a lot more reps now. That's why you think you are "getting weaker." Chances are if you are doing everything else properly, you're not getting weaker, you're just forced to do a lesser weight to compensate for the higher reps.

    When I was on the Starr routine, I got up to 5x90lb DB's for the flat press. When I switched to the BB routine I'm on right now, I had to drop that to 6x70-75lbs.
     
  9. crucialkc

    crucialkc the earth is flat

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    i see.. i was wondering if it was just more pre-exhaustion than what i'm used to. 7-8 hrs sleep a night, hitting all my cals and macronutrient ratios perfectly. (p/c/f = 35/45/20)
     
  10. kit99bar

    kit99bar USPA Class 2, weak, old man!

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    Which gym do you train at in KC?
     
  11. cls

    cls Though I have fallen, I will rise. Though I sit in

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    I had the same thing happen to me when I went off it. My squat dropped a bunch, but my deadlift stayed about the same. Squatting 3x a week just made me really efficient at it while I was doing it, I guess.
     
  12. crucialkc

    crucialkc the earth is flat

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    same thing.. dl is close but not quite the same (not same # of reps, but same weight)
     
  13. crucialkc

    crucialkc the earth is flat

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    blue springs fitness........ shitty ass gym
     
  14. michael

    michael FLORIDA > *

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    get this

    [​IMG]

    mix it with this

    [​IMG]

    and you'll be fine
     
  15. jokka

    jokka OT Supporter

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    i use to 6 days a week when i was a noob. Saw great gains. A couple months later i was yawning all day, had no motivation, and felt completely exhausted on a daily basis.

    Overtraining FTL.
     
  16. MP18

    MP18 New Member

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    you need more than a week to recuperate from a high volume high intensity routine like bill stars, in fact, they usually have that high volume portion of the routine in conjunction dropping the volume to a 3x3 for each of the lifts while slightly increasing the intensity for only 2 days a week for 3 weeks, then you can begin another cycle

    you need more sleep too than 7-8 hrs, try to 9 if possible, high intensity workouts tax the CNS like crazy and you need a long chunk of restful sleep (not drunken) to recovery
     
  17. MP18

    MP18 New Member

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    as long as you maintain those constant, it will depend on how much volume your body can handle and how new you are to lifting, you'll burn out eventually if you dont incorporate deloading seriously into your training
     
  18. jokka

    jokka OT Supporter

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    It might be my low weights but i don't find the bill star routine to be too intense in terms of workout volume. b/c the first 3~ sets are all easy up until the 4th/5th.
     
  19. MP18

    MP18 New Member

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    yeah but one of the days is still 5 sets of a solid weight for 5 reps right?
     
  20. jokka

    jokka OT Supporter

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    all 5 sets are 5 reps. If i don't get all 5 reps on my last set i keep the weights the same.
     
  21. kit99bar

    kit99bar USPA Class 2, weak, old man!

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    No he means one of the days you do like 200x5x5 instead of ramping up every set.

     
  22. jokka

    jokka OT Supporter

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    I use the modified version chris made.

    I add weights on all the exercises(b/s/d)
     
  23. MP18

    MP18 New Member

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    basically on the routine you have one day which is 5 sets of a solid weight for 5 reps and on another day you ramp up to a top set of 5 reps which is your 5RM like this:

    Mon
    200x5x5

    Fri
    150x5, 170x5, 180x5, 195x5, 205x5 <--5RM

    This routine is very taxing and you can burn out on it very quickly if you dont include deloading (which is not taking one week off, that's not sufficient)
    So you might be experiencing overreaching (early stages of overtraining) which is why your weights are going down

    the routine may not seem taxing to you if you're used to a bodybuilding type of routine, but the fact that it requires a higher frequency of training with all high intensity training sessions means it is going to be more taxing than you often percieve it to be, so back it off for a while, go 3x3 with the same scheme for a couple weeks with higher weights and take Wed off
     
  24. crucialkc

    crucialkc the earth is flat

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    so you're saying to go back to the Bill Starr routine and do 3x3 just monday and wednesday?
     
  25. crucialkc

    crucialkc the earth is flat

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    i don't get it :wtc:
     
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