what the hell is wrong with me?

[Cleaner13]

23 years old
5' 11"
194lbs
lifting for 6 years off and on

Im not sure if this is in the right area or maybe injuries, but

I recently started a new program

I follow it very religiously
h t t p : / / w w w . t - n a t i o n . c o m / r e a d T o p i c . d o ? i d = 8 5 9 9 0 6

however this workout has been wrecking havok on my body, Im not sure if I am taking enough breaks or not, I had planned on 2 days on and 1 off etc...

tonight I was on the day 2 schedule which was benching, bent over rows, millitary presses and then weighted chin ups

I got through the first 2 fairly decently, the benching was weak, I had felt a slight strain in the rear of my right shoulder region that connects to the triceps, but I got through and it went away. next I had finished the rows and moved on to the millitary press

what happened next is bothering me to death
I couldnt even budge the bar off, it felt like I couldnt exert any kind of force with my right arm in any pressing motion...
I tried several more times and to no avail, and before anyone asks, yes it was a light weight that I know I can do

so i moved on to the weighted chin ups, I completed one... that was it... I couldnt physically pull my self up without feeling like something would pop out of my back

what do you guys think? these are all things I can do, although I might not have ever had them in this combination, I have done them easily before...

did I maybe jump into this too fast or..?

thanks for all your help

[SwoleCat]

Linky no worky.

~SC~

[ward065]

What you are describing to me bro are symptoms of overtraining...

Post your entire training program, including sets and reps and weight to give us a clear picture. If you want, include your general diet as well. I cannot access the link

I almost never train more than 4 days a week. Well once in a great while i manage 5 sessions in a week, but that is very rare. Sometimes i train 3 days a week and take an extra day off. I've even taken a full week off every few months. This is all necessary in my opinion for recovery.

[TheRel33]

yeah sounds like you are trying to do too much

[Cleaner13]

hey sorry about the link
I had posted it like that because if I post the entire thing, it totally gets blocked out, this is a copy from my excel spreadsheet, hopefully its fairly clear, the workout is listed more so for athletes looking to gain speed and vertical etc...
percentages are of your maximums, if you dont understand it, try the link again but without any spaces


Day 1 Reps Sets Percentage
Squats 4,6 4 85-90

DeadLifts 4,6 4 85-90

Speed Squats 5 2 45

Jump Squat 8,10 3 20

Vertical Jump 8,10 3 0



Day 2 Reps Sets Percentages
Bench 6,8 4 80-85

Bent Over Rows 6,8 4 80-85

Millitary Press 6,8 4 80-85

Weight Chins 6,8 4 45lbs



Day 3 Reps Sets Percentages
Depth Jumps 8,10 3 0

Jump Split Squat 4/5 side 3 20

Power Clean Blocks 3,5 4 70-80

Bulgarian Squat 4,5 3 20

Top Squat 5 3 6 secs



Day 4 Reps Sets Percentages
Incline Press 10,12 4 75

Inclinde Dumbell Row 10,12 4 70

Close Grip Bench 10,12 4 65

Curls 10,12 4 70

Decline Dumbell Triceps Ext 10,12 4 70

Z-curls 4/5 side 3 60


At this time my diet has really consisted of eggs and chicken, and just trying to find things to fill in certain times, its not really constructed well to be honest

prior to workouts I take the Biotest power drive, post workout I use the biotest surge

any other questions please let me know and thank you guys very much

PS I do have some test-e that I need to use up and hopefully I might be able to work it into this somehow..

[Cleaner13]

SC, if you dont mind Id like to hear your opinion/corrections if any on this workout as I consider you pretty much the guru

thanks

[Killzone]

I have never been a big fan of doing any back with Chest. It will wear you down doing two large muscle groups in the same workout.

[geiger5]

overtraining. Take a week off see if that helps.

[Cleaner13]

yeah I was thinking the same thing to be honest, especially the legs and deads together
guess I need to modify it a bit

[Njectable]

i could never do deadlifts with squats, deadlifts alone make me wanna hurl when i go heavy, that along with squats and i wouldn't make it out of the gym. like struggles said i wouldnt recommend hitting two large muscle groups in the same workout