Well…the funny thing is, now my chest is sore. I rarely get DOMS despite my high volume workouts. Could just be that it was a different exercise, and perhaps it didn’t feel as effective then because my chest was basically numb from all the pressing. But id like to try it again, or some version of a squeeze press and keep that in the routine.
People say doms is not a sign of a good workout but I like to get it! Especially in the exact place I was trying to target.
Have you done the 5 minute squat yet? Would make a great finisher!
Conditioning/Calves/Abs
Standing calf raise superset with seated calf raise, 6 sets of 10, 3 second negative, 1 second pause at bottom. No rest between supersets.
Rope crunch 6x15
HLR 5x10
Then did 5x20 lateral raises with 25s, cheated plenty of reps by the end
10x20m prowler +90 lbs sprints
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He still owes me some Tabata Squat finishers! I think he only did it once. 
It’s hard to argue against DOMs when you target a muscle, smoke it, and reap the DOMs benefits the next 48 hours. I can just picture my body repairing the sore tissue and making bigger muscles.
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I said it looked miserable, not that I wanted to BE miserable. But you had to go and ask me that. I think it was 1 min jump squats, 1 min in/out plyo squats, 1 min squats, 1 min pulsing squats, 1 min squat hold? I have lower day tomorrow, maybe I’ll do that instead of my 5x10 leg Press that I usually finish with.
Yeah I did it and you were like “start with the bar, I’m telling you” and I was like I’ll just do FRONT squats with 95 lbs! And 3 sets in dropped it to 65 and cried the rest of the way.
I think of it a different way. I know I can have a good workout but not get much DOMS, however if I get DOMS I know whatever I did is working and I kind of love it in a sick way. Except quad and glute DOMS. Which of course will be what I give myself doing this 5 min squat tomorrow. Dick.
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You’re going to be feeling some of the lady muscles after that ball buster.
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Currently sitting on the toilet, taking my post-coffee shit and working up the courage to go do leg day and the 5 minute squat.
Okay. Just finished my 3 sets of 20 goblet squats with a 65 and I’m hating life right now. Let’s get this 5 minute squat done with.
@kd13 fuck that shit. I thought maybe minute 4 with the pulses was gonna be the worst but minute 2 was the worst. I made it most of the way through the jump squats with no rest, then rested like 3 times for a couple seconds for the in and out squats. The speed squats I didn’t rest in but didn’t exactly do them unbroken, had like a half second at lockout every rep. The pulses I rested at least 4 times and the squat hold I don’t know, I was just trying to get through it.
Leg Curl 50, 70, 90 3x8, 110-90-70-50 drop set, 8 reps each time
Single Leg Curl 50, 70, 90 3x10, 50 1x20
Leg extension 150 4x10
Goblet squat, heels on board, 65 3x20
5 minute squat finisher
I love this upper lower split. It gasses me but I look noticeably bigger after just a couple weeks, right when I step into the gym without getting any sort of pump I can notice it.
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With that leg workout before hand I can see why this majorly sucked donkey dick.
I tried to go do an upper body day but I really was gassed from yesterday. I’ve been going hard with no rest days for a while now so I just took it easy, and I’ll probably just do cardio tomorrow instead of conditioning.
DB Incline Bench 90s 4x8
Pullups 4x12
Crossovers 3x20
Squeeze press 3x15
Incline Lateral raises 15s 4x10 each arm
Standing lateral raises 5s, 10s, 15s, 20s, 25s x 10, 10s x100 taking breaks when I needed it.
I honestly didn’t even sweat, which is an anomaly for me because I sweat like a disgusting pig normally. Got some blood pumping and headed to work.
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And yes, my quads are really fucking sore.
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Nice.
Legs
Single Leg Curl 60 4x15
DB RDL toes elevated 100s 4x6
Single Leg Extension 70 3x20
Goblet Squat, heels on board 70 3x20
5 minute squat finisher
Honestly almost threw up. 70 lbs is supposed to be light still but 3 sets of 20 is honestly starting to get kind of hard after all my pre exhausting. Still I have like 3 weeks til I get to 3x20 with a 100 lb DB and I think that’s respectable. My quads are just ballooning with all this volume.
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No time for my full upper body day today. I should have just held off and done conditioning but wanted to do some lifting so
135 on incline bench superset with pull-ups
Set of 1 of each, 2 of each, up to 10 of each and back down to 1 for a total of 100 reps for each.
Then 5x10 crossovers and out.
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Today - conditioning + fluff
Standing calf raises, 3 second stretch 60, 80, 100, 120, 140, 160x8
Seated calf raises 2 plates 5x10
BW Donkey Calf Raises 3x50
Lateral Raises 5s, 10s, 15s, 20s, 25s x 15, 10s x100
Shoulder Press 60s 4x10
Prowler Sprints +45 20m x10 with 10 pushups between every sprint
Rope Crunch x100
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Would you recommend these? I’m not a fan of normal db rdl’s
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Elevated toes just give you a better hamstring stretch, which is really key for hypertrophy. It’s easy after you go past light RDL weights to start losing the hamstring stretch, and you either do all the work with your back or end up doing a SLDL to get the stretch. It’s a nifty trick and I’d recommend you try it to see if it’s something you like, but it’s MUCH more bodybuilding-style than strongman. With that being said, RDL’s and SLDL’s have been really key in me developing hamstring flexibility - a lack of which wreaked havoc on my lower back for years - so see what you think. If nothing else it can give you a better MMC for when you’re doing heavy RDLs. Activating hamstrings can be harder than people think.
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