Overtraining help

[Christopher Hill]

#24900

Hi Murph,

Ever since I started serious lifting I’ve overtrained. Since December when I switched to a 1 on 1 off powerlifting focused split, every day I’ve done RPE 10 and killed my body. It was so bad which is why I started this program 3 weeks ago, but I feel like I’m still suffering from my overtraining I did for months because I never took a single break. Today I couldn’t even rep 135 for 10 on squat with my maximum being 245 pounds. I was tired walking into the gym- even taking preworkout before. I’ve followed the program exactly, so I think it’s a consequence of my previous overtraining with no break at all. What should I do? Any help would be loved.

[Murph]

#24901

There is a lot going on here.
My first suggestion is to take a week off.
Second, check your recovery.
Are you getting 8 hours of uninterrupted sleep?
Are you on a screen for more than 4 hours a day?
Are you eating 1 gram of high quality protein per pound of body weight?
Are you eating high quality carbs and fat or is it processed foods in a box/package?

Next, when you return to the gym, are gauging your RPE accurately or overshooting?

I suggest dropping the RPE by 1 and the % by at least 5 when you get back.
EG:
If it says 5 sets x 5 reps RPE 7/75%
do
5 sets x 5 reps RPE 6/70%

This is a good start.

[Christopher Hill]

#24902

Thank you so much- I’m hitting the screen, protein and sleep goals as I do track my protein intake, but what types of food would you recommend for high quality carbs and fats? I might also be overshooting the RPE.

[Matt]

#24905

Chris,

When Murph is talking about carbs and fats think about potatoes vs white bread, rice vs cereal, butter/ghee vs canola oil, high processed vs minimally processed food sources.
Trying to avoid things that are coming in boxes and get real foods.
I hope that helps inform the situation a bit.

[Author]

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