Squat
135 x 5
165 x 5
205 x 5
205 x 5
Paused at the bottom on the 205s. I wanted to really reach depth and then some today, plus my sore legs were starting to bug me so this was my way of telling them off.
OHP
75 x 5
95 x 5
105 x 5
125 x 3 (/5)
The 125 caught me off guard. I've got a hunch maybe the jump was too big, or I didn't rest long enough. I was a bit bummed at finishing it off at three reps, the last being a push press.
Deadlift
185 x 5
215 x 5
255 x 5
285 x 4 (/5)
By the last set of deadlifts my lower back was feeling like an inflated bicep doing too many curls. My GoPro died before 285, which ended up being a good thing as it forced me to take a side-perspective with my iPhone - something I should've done to begin with. I like the back angle and shoulder placement, but noticed my hip rise early with the pull. I'd like to keep low and drive my hips back on my next run. By the 4th rep I was inexplicably stiff.
Still, an overall good day today. Finished off with the accessory work - lots of volume!
Incl. Barbell Bench (Pause rep)
95 x 10
95 x 10
95 x 10
95 x 8
95 x 8
Fat Grip Rack Pulls (w/ 5 sec. hold)
135 x 2
135 x 2
135 x 3
135 x 3
115 x 5
So I decided to do some kettlebell work yesterday - a tabata style circuit that incorporated a lot of swings. Sure I did a heavy squat session the day before, and I knew I had pulls the following evening (just a few hours ago as of this writing), but I said the heck with it and did it anyway. It was a great circuit, but I reaped the "rewards" later that afternoon and all of today.
I was sore.
Training with DOMs, or delayed onset muscle soreness, can be discouraging for a lot of people. I've experienced days where I simply did not want to move around, and just wanted to lie in bed. There is some merit to training with DOMs though.
One way to relieve the soreness of DOMs, surprisingly, is going against the grain and heading down to the gym anyway. Simply picking up the barbell and going through the same range of motion is a more dynamic method of stretching out the muscle tissue. After all, you are moving through the same ranges of motion that you previously did when you got sore in the first place. Heavy barbell squats got your hamstrings and glutes aching? Warm up and then do some body weight squats. Maybe even some squats with an empty barbell on your back.
In addition to moving the muscles through the ideal ranges of motion, you're continuing to provide a stimulus to the muscle tissue. The limited range of motion caused by muscular soreness can create problems with movement patterns if the disruption is chronic enough. I already deal with this with knee tendinitis, and it's all I can do to maintain strict form even when it's feeling particularly sore.
And of course, static stretching and foam rolling. Love foam rolling; so much so I went and bought one for myself to use at home. If you have yet to try this out, give it a go. Write down some movements and then grab it at your gym, if they have them (they should otherwise they're cheating you out of a great tool). Drive that damn thing into the deep recesses of your muscle tissue and be prepared to scream. Once you get used to it, you'll wonder how you went without one.
I'll try and remember to write a little bit about my experience with PNF stretching as well. Check the link if you have some time, that stuff is just as great.
'Til next time, keep squatting.
