Deliberate overtraining.

[Wiegieboard]

So, when I was younger, I used to train really really hard until I was exhausted, take a week or two off and come back stronger.

I've done this deliberately again now.

I normally powerlift 2x per week but recently have cut my calories, upped powerlifting to 3x per week and have started swim training 2-3 times per week.

After 3 weeks of this increased load with reduced calorie intake, I've finally gotten to the point where my weights went backwards. My deadlift stopped progressing this week, my squat pretty much stopped progressing, my bench dropped by 10kilos for my working sets and my low rows dropped 5 kilos for my working sets. I've also lost 7lbs of bodyweight in these 3 weeks.

I'm now gonna take 1, possibly 2 weeks off, eating good quality food and then go back to training to see if any hypercompensation has occurred.



Has anyone else tried this method of training before?
If so, what were your results?

[clarky14]

TBH I've never came across this method before, interested to see how it goes............

[colonel]

Its called overreaching, its not quite overtraining. You have to be carefull not to tip over into overtraining otherwise your immune system gets suppressed & you can end up out of training for months if you really mess it up. Its something a lot strength coaches (including myself) in the run up to a competition. Take the week befor comp off & get a supercompensation effect so your stronger on the day. Its a risky technique though, need to be done just right. Its not for the feint hearted.

[Wiegieboard]

Yea I'm having to be pretty careful in doing it. I've burnt out before in the past and it's a horrible feeling. I think/hope I may have my timing just about correct this time around though.

In my week or two weeks off, I'm gonna be eating vegetables, meats, grains, nuts, seeds, whey and all the good stuff.

I'll post my results after the resting is over.

[Dave78]

hope it works for ya neill fingers crossed mate

[Rob T]

Look forward to reading the results of this dude.

[Femme-ma]

I used to do that.

Went too far and crashed my immune system a few times.

Also I have some long term joint problems now.

Don't push too far.

[colonel]

In an ideal world its best done under supervision. If you cant do that then keep a diary of symptoms, moods, focus the weights your lifting & reps time etc. Take yor resting hearte rate every morning. when you heart rate reeps up by a couple of beats & everything else is lower, then its time to kick back. Good luck

[Wiegieboard]

Thanks guys.

I log my training in detail so will make sure to keep an eye on things closely.
Instead of taking time off entirely, I have decided that it will be in my best interests to de-load, doing only my warmups and focusing on speed. I'm also gonna be doing very light cardio.
This active recovery seems more likely to keep me tickety boo having read into a few dozen actual training journals of top strength athletes.

I've neglected measuring heart rate over the past couple of months, a mistake on my behalf. I'll be logging it again as of now.

Cheers,
Neill

[Wiegieboard]

I'm now one week back into training.

Having dieted, I came back at a new lower bodyweight of 90kilos and had lost around 2 kilos off of each lift, however, 1 week after my 1st session back I'm back to a 5 kilo increases on my sets of 5 and 3. If this continues for the next 3 weeks, I'll know that I'm onto a winner with this.

3 weeks from now I'll post my 3 lift total increase or decrease from the moment I started de-loading until 30th of March where I will take my single totals again.
So far, this experiment has been beneficial to my strength, Wilks total and endurance as my runs also feel easier.