Bench
61.6 kg x 3
70 kg x 3
79 kg x 8
Alternating with chins 8,9,10
FSL 3x5 alternating with bb row 3x10
Shitty training session today. Everything hurt, I had a bad headache, I felt like throwing up, and I’m really unhappy with the way I wasn’t able to push myself hard enough.
I decided to call it a day early cause I felt I was doing more damage than anything by keeping at it.
Squat
91 kg x 3
104 kg x 3
117 kg x 10
FSL 5x5
Leg press 3x12
Way better than yesterday, but I’m super tired and happy that the training week is actually over. Can’t wait to get some rest.
Nearly catching you.
Looking good man.
So for the past couple of months week in and week out I have had terrible DOMS in my lower body after my deadlift and squat sessions. I dl on Tuesday and then I have excruciating pain in my hams and glutes Wednesday through Friday. On Thursday it’s difficult to do my Bb rows because my ass hurts so much, and in a couple of instances even walking had been difficult due to pain.
The pain subsides just in time, by Friday, so I can train squats. And then I spend the weekend with ungodly pain in my quads. I literally have to hinge to sit down instead of bending at the knees to take some tension off the quads. When I walk around I feel that my legs are super pumped and inflamed during this period. Today I also have a sharp pain just under my butt in the point where I think the insertions of the hamstrings and glutes meet.
How is it possible that I keep getting DOMS week in week out after 3 years of training and 5 months of being on the same program? Does any of you guys have the same issue? How do you deal with severe leg doms?
How are you warming up?
You could maybe try a warm up before and then cool down after, so maybe 5-10 minutes on the bike doing 30 secs sprint, 1 min rest. Or 100 straight reps with a super light weight on leg press, something to get the blood pumping and muscles warm before and clear out the lactic acid after.
The sharp pains you need to keep and eye on, I stoped squating and deadlifting for a while due to the same kind of pains. They were affecting my sports performance.
When I was running Deep Water, I was walking like a wind-up toy solider for 6 days after the squat workout, just in time for the pain to be gone for the deadlift workout. DOMS is very possible at this stage in your training.
I didn’t really deal with it: I just had the DOMS. Limping is still a viable means of movement, haha. Feeder workouts are a possible solution: do something lightweight to get blood flowing to the legs everyday.
Besides making sure you’re drinking plenty of water, doing some light recumbent bike work for the legs and stretching after your workouts will help. But these are the first high-rep, high-intensity squat and deadlift sessions you’ve ever done. Expect some pain. And embrace it.
I used to do 3 sets of goblet squats before both Deadlift and squat sessions, but lately I’ve been pressed for time and I only warm up working up in weight with the main lift. You might be onto something, I hadn’t thought of that. Maybe it’s not enough to just do 3-4 sets of the main exercise ramping up to my working weights.
Sounds like me right now lol
Yeah I’m actually convinced this is the likeliest option, but I figured I’d ask just in case lol
I’ve actually wanted to include some biking but truth is, when I get done with my workout I’m usually so tired I just wanna get my ass home, and getting to the gym on off days just to do bike work makes me cringe–I’d much rather go for a walk, which is what I usually do. I lately lost that habit of walking on off days and haven’t done that in about a month, but this evening I’ll start again.
I’m actually thinking of getting an actual bike, that’d be way more fun really. We don’t have airdyne bikes at my gym anyway, the stationary bikes we have suck big time.
This. I’ve also had some (very painful) success with foam rolling in the past for bad DOMs. It hurts quite a lot, but I’ve found it helped a fair bit.
Press
40.9 kg x 5
46.3 kg x 3
51.7 kg x 9
Alternating with chins 8, 10, 10
FSL 3x5 alternating with curls 3x10
Feeling like shit. I may have a fever or something. Definitely have a cold. But, a pr is a pr! I tried to go for a tenth rep but it didn’t take me long to realize it wasn’t gonna happen.
After the main work I decided to take it easy with the rest, doing less sets of chins and doing 3x5 instead of 5x8 on the FSL work.
I need a pizza now.
Deadlift
102.75 kg x 5
116.5 kg x 3
132 kg x 11
FSL 3x5 alternating with cable row 3x6-8
VERY important pr. First time that I’ve actually put 3 plates on the bar and repped out like this. Still technically 8 kgs away from being a 3 plate DL, as the bars at my gym weigh 12 kg, but 11 reps is really good IMO, as my goal was to hit 10 reps.
Starting to feel KINDA strong for the first time lol
You had more there, too. Great work in this log.
Yeah, watching the video it looks like I might have had about 2 more. During the set I felt like keeping those in the tank though, because my form was starting to feel sketchy and I don’t want to push to the limits and risk an injury.
With time I’ll most likely get more comfortable going closer and closer to that point.
Thank you man! I appreciate it.
Bench
66 kg x 5
74.8 kg x 3
84.5 kg x 6
Chins +10 kg x 6,7,8
FSL 3x5 alternating with chest supported db row 3x10
Dips 18, 10
Awful fail on that 7th rep.
Squat
97.5 kg x 5
110.5 kg x 3
123.5 kg x 8
FSL 3x5
Two reps short of my goal. I really need some rest.
What are FSL’s?
First set last. It’s a 5/3/1 supplemental program. You use the same weight as the first set of the day, for multiple sets.
Or a single AMRAP set. I sometimes pull this version out.
I just thought I would see what’s going on around here.
A couple suggestions:
I don’t recommend doing anything between sets of squats or deadlifts, and last I heard neither does Wendler. If anything, you could do your FSL sets with 2-3 minutes between sets (like a speed work/cluster set format) and then do the rows after. Fatiguing your lats and upper back with rows is going to compromise your deadlifts. If time is an issue then do rest-pause for rows to get it done quick.
I also don’t know anyone with a big bench who does chin ups between sets, but Wendler likes that so you have an excuse.
How come that’s all you are doing for your squat day? I would do some more quad-specific work. If you just don’t have time then you could finish with an AMRAP FSL set after the 3x5. I know Paul Carter is saying that less volume is better than too much, but it looks like you would benefit from doing a little bit more.
