Never understood that comment. Sure you can over train - stressing your body to the point it decompensates. It's even measurable by the amount of cortisol your body produces.
My current routine..and the routine I kind of always used except in moments of getting ready for a meet or some other shit
Day 1:
Flat Bench or incline Bench..but never The workout 2 workout in a row...30 reps for all warm up sets..then as many reps as possible For all working sets...I do not count them, but when I do count I try to confuse myself because the number messes with me...I add weight until I can only squeak out a rep or 2..I don’t count sets
Pin presses...I use the opposite angle of the first movement and start with 70% of my max and keep adding weight until the bar stops moving...I do these in sets of 3....might do up to 20 sets...Again, I don’t count them.
Then I do accessories...I do an arm movement everyday...so today would be 1 or 2 tricep movements. I rarely go over 60 reps..then forearm rolls and some abs.
I’m not going to list out every day, but it’s all like this...I swap out movements and blast the shit out of it..I work reps and super heavy statics and do accessories.
I don’t have time for cardio right now as this type of workout takes 2 hours or so, but cardio isn’t really needed...I love in Texas and my whole powerlifting setup is in the NON air conditioned part of my barn...so, it get well over 100 degrees in there..I sweat through my damn shoe laces.
And I weigh everything I eat.
Bench