Post: #4801

(04-05-2019 07:13 AM)griffinmill Wrote:  I'm a 40 year old guy and over the past two years I've had a few periods of anxiety and panic attacks, and I always put it down to spending too much time on my own and in my head (I work for myself) and having a few episodes of drama with a girl I happen to be dating. But last night a friend hinted at overtraining being a possible cause of this and a light bulb went off in my head.

I am quite lean and have very low body fat, but I am toned and lift very hard at the gym. I go through periods where I hit it extra hard and spend 5 days a week in the gym for around 90 minutes each time. I am probably not eating enough to compensate for this.

I can almost confidently say now that this contributes to a feeling of heightened anxiety in me that culminates in a panic attack followed by weeks of mild IBS symptoms. I had been going hard at the gym and my body reacted in a very strange way to a mild amount of drama I was having with a girl. I was permanently on edge, nervous, and couldn't sleep. I was also having night sweats.

I've taken a break from the gym and now feel much better, but I'm wondering what to do? Just take it easy from now on? I'm not interested in bulking, just being toned.

Has anybody else experienced this?

Sounds to me you are over trained? 5 days a week sessions of 90 minutes? And your 40... Low T perhaps, this article claims it's a possibility:
https://www.huffpost.com/entry/long-inte...9d29dbc60e

I would train a day and rest a day and see if it gets any better. Less is more! For me personally a weight lifting session of 45 minutes is more then enough. An hour tops! Steady state cardio I sometimes do two hours max (riding a bike)...

Perhaps there's something with your diet too? Not enough this or that...

Post: #4802

(04-05-2019 07:13 AM)griffinmill Wrote:  I'm a 40 year old guy and over the past two years I've had a few periods of anxiety and panic attacks, and I always put it down to spending too much time on my own and in my head (I work for myself) and having a few episodes of drama with a girl I happen to be dating. But last night a friend hinted at overtraining being a possible cause of this and a light bulb went off in my head.

I am quite lean and have very low body fat, but I am toned and lift very hard at the gym. I go through periods where I hit it extra hard and spend 5 days a week in the gym for around 90 minutes each time. I am probably not eating enough to compensate for this.

I can almost confidently say now that this contributes to a feeling of heightened anxiety in me that culminates in a panic attack followed by weeks of mild IBS symptoms. I had been going hard at the gym and my body reacted in a very strange way to a mild amount of drama I was having with a girl. I was permanently on edge, nervous, and couldn't sleep. I was also having night sweats.

I've taken a break from the gym and now feel much better, but I'm
wondering what to do? Just take it easy from now on? I'm not interested in bulking, just being toned.

Has anybody else experienced this?

Do you take supplements?

Have you ever tried Magnesium? It helps a lot with anxiety and when you have Mg deficiency over training/anxiety can occur. Hard workouts consume body Mg.



Have you ever checked your hormonal and Vitamin D levels?

Post: #4803

(04-03-2019 05:37 PM)Zagor Wrote:  

(04-02-2019 11:01 PM)Fortis Wrote:  I wouldn't say I'm super strong on them, though. I am about 80kg and can OHP about 85KG cleanly without any hitching or anything.

To press more than your bodyweigth overhead is impressive. That numbers would actually put you somewhere between advanced and elite according to most strength standards for that lift.

Is that really the case? I was at a casual gym in USA where this were a few dudes who were putting up like 1.2x bodyweight and stuff on overhead press.

They didn't have big delts or shoulders but they had very visibly large triceps.

Anyway, I figure I will probably start learning to do snatches well. I might need more explosive movements in my routine.

Honestly, a lot of the gains are just a side benefit. I really just enjoy training and mastering a lift or learning new shit.

I was really struggling with control the weight on bench, but I realized it was because I wasn't using any leg drive. I was moving weight but I was rickety and sorta unstable. It was really frustrating.

Best I've done was about 120kg but this was all without learning how to use my legs.

I've been handling 110kg for a few sessions quite well. It always feels good when a small piece of the puzzle falls into place and your lifts go up like crazy.

I suspect I might be able to add another 10kg to my max just with the stability of leg drive.

The goal is 2x bodyweight on the bench. So about 160kg. Might take a couple of years but I'm excited for it.

Post: #4804

(04-05-2019 07:13 AM)griffinmill Wrote:  I'm a 40 year old guy and over the past two years I've had a few periods of anxiety and panic attacks, and I always put it down to spending too much time on my own and in my head (I work for myself) and having a few episodes of drama with a girl I happen to be dating. But last night a friend hinted at overtraining being a possible cause of this and a light bulb went off in my head.

I am quite lean and have very low body fat, but I am toned and lift very hard at the gym. I go through periods where I hit it extra hard and spend 5 days a week in the gym for around 90 minutes each time. I am probably not eating enough to compensate for this.

I can almost confidently say now that this contributes to a feeling of heightened anxiety in me that culminates in a panic attack followed by weeks of mild IBS symptoms. I had been going hard at the gym and my body reacted in a very strange way to a mild amount of drama I was having with a girl. I was permanently on edge, nervous, and couldn't sleep. I was also having night sweats.

I've taken a break from the gym and now feel much better, but I'm wondering what to do? Just take it easy from now on? I'm not interested in bulking, just being toned.

Has anybody else experienced this?

You feel foggy in the head, overtrained, and generally shitty? Like you're always on edge?

Quit drinking coffee, soda, etc; and put large quantities of salt on your food. 4+ grams of salt or more a day if need be.

If there is any sugar in your diet, stop eating it. That includes fruit.

Post: #4805

(04-05-2019 10:42 AM)Fortis Wrote:  

(04-03-2019 05:37 PM)Zagor Wrote:  

(04-02-2019 11:01 PM)Fortis Wrote:  I wouldn't say I'm super strong on them, though. I am about 80kg and can OHP about 85KG cleanly without any hitching or anything.

To press more than your bodyweigth overhead is impressive. That numbers would actually put you somewhere between advanced and elite according to most strength standards for that lift.

Is that really the case? I was at a casual gym in USA where this were a few dudes who were putting up like 1.2x bodyweight and stuff on overhead press.

They didn't have big delts or shoulders but they had very visibly large triceps.

I've been lifting for years and my gym has a fair share of advanced lifters, I don't think I've ever seen someone OHP more than 155 lbs. 1.2x bodyweight OHP is insane - I would imagine they weren't doing it in strict form (pushing off heels, using momentum to push it up, not holding the bar at the top or lowering it to the collarbone)

Post: #4806

I've been training for about 6 years now. Mostly serious during this time but I'm not that experienced on the macro-level.

They had reasonably "clean" form. None of that back bouncing or leg driving ala push press. The easiest way to cheat on the lift is to bounce it with your back at the bottom and snap it up. These were strong dudes though. Very thick upper pecs and big arms. Think of a miniature Klokov build.

I was back home at lifetime fitness and I saw some guy who couldn't have been bigger than 200 pounds and more likely closer to 190 overhead pressing 220 for reps.

I was chatting with him since I thought that was a damn good press. He's just some doctor who likes to train in his spare time.

I have one friend who can overhead press 350 pounds or so at 220 pounds bodyweight. He's a mutant though. He's competed in powerlifting competitions. I do find that claim of over 300 pounds overhead pretty fucking crazy. I suspect he's push pressing it.

He is the sorta dude who pulls over 3x on deadlift and can reverse grip bench well over 350 pounds. So I'm not sure what to think.

Anyway, I'm not trying to be a contrarian troll or anything. I simply didn't know it was that sorta lift. I looked up the strength standards just nowand my goal over 100kg would be elite level. Never knew that.

Post: #4807

I'm having trouble losing weight since gaining some for a winter bulk. It was rough on my digestion. I did gain some mass but a lot of fat too. A long term diet where I eat heavier on weight lifting days and lighter on day off might be better. I crave chocolate a lot. Low carb and FODMAPs look kind of appealing, but breakfast and quick snacks at work will be challenge. IF on work days does't work well for temperament.

My workout routine needs to be revamped but I have so little energy since I'm not eating a lot. I gain weight easily.

Post: #4808

Costco sells Kirkland brand bars that are nuts and unsweetened chocolate. They are low in carbs, I think about 7 net carbs and they are filling.

Post: #4809

(04-07-2019 10:12 PM)kbell Wrote:  I'm having trouble losing weight since gaining some for a winter bulk. It was rough on my digestion. I did gain some mass but a lot of fat too. A long term diet where I eat heavier on weight lifting days and lighter on day off might be better. I crave chocolate a lot. Low carb and FODMAPs look kind of appealing, but breakfast and quick snacks at work will be challenge. IF on work days does't work well for temperament.

My workout routine needs to be revamped but I have so little energy since I'm not eating a lot. I gain weight easily.

What I did:


(1)Replaced ordinary sugar in coffee with fruit sugar (glucose). Compared to ordinary sugar, it is (relatively) harmless to your body, and gives you more energy.


(2)If you carve chocolate so much (I do as well), drink chocolate milk (500ml has around 20 grams of protein and not so much sugar compared to chocolate bar). Or a protein drink with chocolate flavor. I do both (I drink a protein drink if I can't futfill my daily proteine requirements only), and I haven't eaten a chocolate for 4 months now. Even on trash food days.


(3) Every day, I make a juice from a lemon and two oranges, and I add a teaspoon of honey (natural). I always make sure that I drink that every day. Also, I eat a banana or two every day as well. With this, there is no chance I'll go full Jeb Bush in the gym - provided I had a decent lunch.

Post: #4810

Kbell,

Food cravings are often the result of blood sugar changing, dehydration or a lack of nutrients.

Try to avoid high glycemic-index carbs, Drink plenty of water during and between meals and also get on a good multi-vitamin.

Post: #4811

I bought a few sugar free Biosteel drinks because they were on sale, now I know why, they are absolutely disgusting. A couple days after I noticed they slashed the price even more to 50 cents a piece.

I had like two sips because I couldn't believe how bad the first sip was, I wasn't wrong.

Post: #4812

I continued with keto diet for powerlifting + crossfit while some people told me it wasn't possible having strength improving with it.

My current weight is 90 kg with a low body fat, some abs details visible, muscle details visible so BF around 10-14%. I need to take a dexa scan soon.

My current records are:
squat 120-130 kg, 3 weeks ago I tried 1 rep and I did 110kg. Yesterday I did very very easy 110 or 115 for 2 reps after many series.
Bench press 100 kg, yesterday I did 85kg for 5 reps after many series.
deadlift I did 3x with 150 kg and 5x with 145
Military press 50-60 kg 1 rep (I can't remember well since I tried few weeks ago)

I know those aren't impressive numbers, but I started lifting around December, at that time my max squat and deadlift were 70 kg each. My strength is still improving every week.

I belive with keto I can eat more calories and protein instead of a high carb diet, I believe some days I can eat around 1 kg of meat or more, doing some calculus it is a right for my body considering approx. 2 grams of protein per kg.
I also tried to switch to an high carb diet for few days I noticed I ate less protein. I didn't have any strength improvement in the gym, probably less strength and some issues with recovery.

Post: #4813

Thinking about scraping bench press for a period (5 months) and doing dips and overhead press as my main pressing movements. So my question is does anyone have any experience regarding something like this, that is should I expect a decrease in my bench or should I be able to maintain it, if not even improve it? (currently it stands at 100kg x 5 reps)

Post: #4814

Well your goals are relevant here. Do you care about your bench press numbers, or are you more concerned with being overall strong, or are you more concerned with aesthetics? Why are you looking for an alternative? Injury?

If you don't do flat bench then your flat bench (typically) will go down.

Post: #4815

(05-02-2019 05:43 PM)Zagor Wrote:  Thinking about scraping bench press for a period (5 months) and doing dips and overhead press as my main pressing movements. So my question is does anyone have any experience regarding something like this, that is should I expect a decrease in my bench or should I be able to maintain it, if not even improve it? (currently it stands at 100kg x 5 reps)

I like that choice of movements. The weighted dip is a great strength and mass builder. Incline barbell press and overhead press (I can finally overhead press again after a few years not being able to) are my main movements, and I've found that they build a nicer looking physique than flat bench.

Post: #4816

I have always focused on dips and overhead work. Very rarely benched, though I started adding DB bench to my routine a while ago. The results were relatively predictable: I have a fairly reasonable overhead press, and my benchpress max is within about 5kg or so of my ohp max.

Post: #4817

(05-03-2019 12:14 AM)General Stalin Wrote:  Well your goals are relevant here. Do you care about your bench press numbers, or are you more concerned with being overall strong, or are you more concerned with aesthetics? Why are you looking for an alternative? Injury?

If you don't do flat bench then your flat bench (typically) will go down.

I have long term bench press goals, but I don't mind if my numbers take a dip for a while.

I'm looking for alternative because in the following period I'm planning to cut back on my gym time and concentrate more on outdoor activities (running, swimming, biking). So I need to throw something out as I just won't be able to recover. Bench press is my first choice because it is, in my experience, the most dependant on good recovery. (I can grind pretty much every lift if I'm not feeling fresh enough, but not bench press).

Well anyway I'l do it and we'll see.

Post: #4818

Shoulder is bothering me and I'm thinking it could be my rotator cuff. Today was a terrible workout as I was very tired and worked out to hard yesturday. The irony is I went very light today in attempting to just do arms so I did lots of stretching with resistance bands and I suspect I may have trashed my shoulder overdoing it with a stronger yellow band. Let's hope it's just a tweak as this is the worst time for an injury as I am on a 12 week plan with great progress so far. Let's hope it's just a inflammation tweak.

Post: #4819

@Zagor - To answer your question, if you stop benching for 5 months and do overhead press and dips I would predict your bench press numbers will suffer. Neither of those movements are similar enough to the flat bench press.

Thanks for answering your goals as those are important. You mention you want to drop bench so you can focus your energy and recovery on other athletic endeavors - well it sounds like a case of "you can't have both." If you want higher bench numbers then you need to to train the bench press plain and simple. That said, if you don't do any progression training and just lift the same wights that you are used to for 5 months you should be able to maintain what strength you currently have without taxing yourself too much as you will get more proficient with those weights and therefore it will requires less perceived effort and less recovery over time.

Post: #4820

If he builds good numbers in the weighted dip and OHP, he'll have a decent bench very quickly once he goes back to benching within a short time period once he gets used to the movement. Maybe not quite what it could have been but still solid. If you're really concerned with bench numbers then it can also help to use the bench to warm up for your work sets on weighted dips so that you stay familiar with the movement pattern.

Post: #4821

I burned my hand (2nd degree) so haven't been lifting. I really feel like shit when I don't lift so I'll have to bang out some reps on leg machines today.

Anyone ever be waiting for a machine while someone (usually Asian or Indian at my gym) does 1000 reps of 10 pounds? I don't understand the point. I just cut in as soon as they stand up at this point (in general I say "hey bud how many sets you got" but fuck waiting for that shit.)

Post: #4822

Zagor if you need to stop benching because it affects your recovery there's probably something wrong with your programming. What program do you run? Do you bench press to failure?

Post: #4823

It's not an issue at the moment, but as I said I'm about to do a lot more running/swimming/biking in the following period so I won't be able to have the same volume in the gym as I do now. I can just do a bit less of everything and keep benching, but I would rather cut bench and keep my overhead press volume on a high level. I like it more and it easier to recover from.

Post: #4824

Most people find OHP harder on recovery because of the spine being involved compared to bench where you just lie down. Bench and weighted dips are probably fairly similar on recovery, dips maybe slightly harder.

Post: #4825

Wanted to hit my chest hard, so I did 3 chest supersets yesterday. Holy shit I've never felt that great before. By the end of my last set I was sweating a lake and gasping for breath. In 5 min I basically have all the benefits of a full normal chest day workout, my pecs were pumping hard and still feel the good sore today.

Gonna do some superset for my lats today. Let's see how this goes.

Bench press 12 x bodyweight
Machine flyes 12 x 50% bodyweight
rest 30 sec

Repeat x 3