I don’t really get posterior chain DOMS from anything besides RDLs.
Lunges blow up my booty like nothing else. Very heavy deadlifts will fry my hams and lower back. I haven’t been doing RDLs in a long time so we’re going to see.
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Better than split squats imo
Your push presses are a thing of beauty! 
Same, exactly. Walking lunges are amazingly atrocious. Hyperextensions destroy my whole posterior chain as well
I’m currently in probably my most horrible gluteal DOMS ever. Try this @Bagsy if you dare: Bulgarian split squat, 1 set of around 10-15 to complete failure (I fell on the ground) using a 3 secs eccentric and a 3 secs pause at mid concentric
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How could I forget single leg work… yeah, same, but that only lasts 1-2 days for me, and it’s not so bad if I do it consistently. RDLs cripple me for 4-5 days no matter what. I think I’m overly flexible
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I am one big ball of DOMS today. I can’t remember the last time I have been so sore all over.
Not complaining though, my body will adapt to the new stimuli quickly.
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Forgot to mention I used a legit assault bike for the first time last Thursday and I never felt that unfit in my life. I did two sprints a 1 minute with a 1 minute break in between. Both were averaging around 500 watts (450-550) and I “burned” a little over 40 calories. I have no conception of what those numbers mean (in terms of athletic performance).
Anyway I nearly died and even ten minutes after I was still breathing through my mouth. This machine has been sent from hell. Puts some of that crossfit stuff into perspective, haha.
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1 oh squats
4 x 6 @ 67,5 kg
2 power jerk
5 x 3 @ 105 kg
3 front squats
5 x 5 @ 112,5 kg
- was meant to be 4 sets, ended up 5 or 6 depending on if you count the one where I tried the straps grip and dropped the bar after 3 reps.
4 bent over row (doh)
3 x 8 @ 95 kg
5 hollow holds
4 x 40 sec.
Notes:
- life stress is piling up atm. I am starting to feel the effects of that. Not in a good way. It’s the same as it is with training: Load management, adjustment through progressive overload and recovery to prevent injury. However we don’t have as much control about the load management as we have with training.
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Read this as a 1125kg squat and thought fk me your squat has improved
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Cyborg strength unlocked
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1 deadlift (power bar, beltless)
4 x 6 @ 155 kg
Already miss the heavy deadlifts. Can’t push everything at once though. Gotta have trust that front squats bullying my body will be enough to maintain.
2 log lift (clean once)
4 x 5 @ 93,5 kg
3 vertical jumps
5 x 3
4 floor press
3
2 x 8 @ 107,5 kg
1 x 7 @ 107,5 kg
This took a lot. I blame the setup in large part. It’s getting tougher and tougher to get the bar in position.
5 meadows rows
4 x 8 @ 40 kg
Notes:
- I think transitioning from one training phase into the next one (especially coming off an awesome peak) is the hardest, regularely scheduled, mental aspect of training. At least for me. But I’m getting better at it.
- Koestrizer tired… Koestrizer sleep. Ah wait fuck no! All the deadlines and work and the other stuff and the exams.
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Personal update:
I was hesitant to say this but I’ve been doing kinda good these last couple of weeks. I don’t trust it. I don’t want play a drama queen and pretend my life has been so awful but as some of you guys know, things haven’t been exactly easy either and rarely work out in this aspect.
Due to insurance issues I haven’t seen my therapist in a month or so. I blame the current upwards trend on a change in medication or coincidence. As you can see I’m still unsure if this is just a short break or an actual improvement. Whatever it is, I am embracing it!
It’s all still far from the point where I want it to be at but you have to celebrate the success. Small PRs on the road to a much bigger goal, if you like. The current stress is definitely shaking up the newfound balance but I hope to get through it without any damage and continue this progress.
Also I went on a date on Saturday. I nearly cancelled when I realized the girl’s age (no difference one would raise an eye brow at, it’s just that I prefer women to be at least as old as I am - women her age aren’t always as mature as I would like a potential romantic partner to be) … and her job… The job thing would only make sense if I got into a lot more detail. Nothing scandalous, no sex, or influencer stuff, nothing weird or anything anyone would find embarassing or whatever. My hesitance is strictly personal and stems from association with bad memories.
Then I thought to myself: “What kind of superficial, judgy and shallow cunt have you become, mate? Since when are you the kind of guy who doesn’t give people a chance based on things YOU associate with bad memories or have pre made judgements about?” (Yes my inner voice is kinda Australian). So I got over it and met with her because when it comes down to it, there’s literally nothing to lose and if nothing else, personal growth to gain.
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Yeah honestly I think you did right you have nothing to lose but a couple hours chatting with someone…
Exactly. However, I have mastered the art of overthinking, haha.
I’m gonna see her again next weekend as it stands now.
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Could you lay out what the goals and methods are for your different phases? And about how long do they last?
It looks like your in a recovery phase now with single leg stuff and lighter weights?
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I’ll gladly (try to) lay it out but please hang on a bit because I might not have the time tonight or tomorrow.
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No problem, no pressure! I can wait. I just gotta know about these gains!
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15.04.
1 oh squat
4 x 6 @ 65 kg
2 power jerk
Up to
5 @ 115 kg
3 paused front squats
4 x 5 @ 100 kg
4 single leg rdl
4 x 8 @ 25 kg
5 aleknas
4 x 15 @ 2x5 kg
Notes:
- I managed a clean grip on those frontsies! Well just two fingers and only managed all 5 reps with it on two of those sets and it hurt like shit but I did it!
- I am a tiny bit angry at myself for how I approached the jerks. I didn’t respect the weight enough and was kinda sloppy. I mean it was easy and I could have kept going a while but it wasn’t as easy as it could have been, you know?
- I also experimented with my grip and went narrower. I think the wider one might be better performance wise but the narrower one might spare me some elbow pain. Will keep experimenting but I am leaning towards the narrower one.
- great session. Really saved my day! I felt really good after and I noticed some stress falling off. It’s a weird sensation to feel these states of happiness here and there. Like not just neutral, unphased or destressed but genuinely feeling okay. Well hopefully they are here to stay and will expand into longer periods. That’s a weird thing to write down, isn’t it. Much weirder to have it as a realisation. Work is absolutely kicking my arse, stressing me and making me very angry though.
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At this point I don’t “have DOMS”, I AM DOMS!
1 rdl
4 x 8 @ 115 kg (doh for the first 2 but grip gave out)
2 power jerks (beltless)
4 x 5 @ 92,5 kg
I am making substantial progress in my quest of learning how to bring the bar bsck down this week. I try to make no noise whatsoever when connecting the bar and clavicles. Seems tp work for me.
3 log strict press (clean once)
3 x 8 @ 73,5 kg
4 log rows
3 x 10 @ 73,5 kg
5 single leg hip thrusts
4 x 8 @ 22,5 kg
My left hammie just didn’t want to play anymore.
Notes:
- elbows were SO much better this week. Sensitive but in a lot less pain compared to last week. A combination of the body adjusting to the stimuli and my narrower grip I reckon.
- everything moved better this week, as expected.
- I am envisioning the 140 kg press over and over in my mind. This time it is coming. This time I’m going to get it and the hard work will pay off.
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2 cans of kidney beans (255g each)
80g fine oats
150g agave syrup
30g baking cocoa
80g vegetable oil
2 packets vanilla sugar
2 tea spoons of baking powder
230-280 g of dark chocolate
Everything stirred together, baked by 175° (circulating) for 15-20 minutes
I compell you to make those brownies!!
Yeah well apart from that I am doing some recovery walking over the weekend, DOMS are still very much present and I had a great date last night.
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