Some of the experts on IronAddicts have confirmed that I am definately overtraining, at least on bench. I’m going to have to cut it back for a while, one of the guys who’s been helping me with form suggested benching once a week and he’s also put a basic routine up on another board that looks like this:
Monday: Squats 2 x 5 Box squats 2 x 4 Leg presses 2 x 5 (pick two of these pressing movements) Calves (your choice of exercise) 2 x 10 Tuesday: Wide grip flat bench 2 x 6 Decline medium grip bench 2 x 6 Weighted dips 2 x 10 Upright rows or side laterals 1 x 10 Thursday: Dead lifts 2 x 5 (or a variation of) Bent over rows 2 x 4 Reverse grip narrow grip pull downs 2 x 6 Standing wide grip curls 2 x 8
I’m going to see what Jamie thinks of changing up to something like this for a while, it’s a serious decrease in volume which is just what I think I need. There is a thread by a guy who followed this routine with quite nice results.