thx everyone for responses, alot of them were v helpful, especially the comments about relaxing.

I wrote this post about 3 months ago , since then i have been training boxing alot more seriously talking to trainers more etc, Ive cut my weight training to once a week if that.

Just been running and doing normal boxing stuff alot, sparring, millions of situps , shadowboxing, and i feel about 200% faster back when i did weights. I have actually lost half a stone and now i feel alot more flexible and quicker.