Lol I see what you did there !! I was hoping to hit 90+ and still not be too fat, but that is highly unlikely. 
Another day home with the kids and boy has melbourne delivered some amazing autumn weather. Warm and sunny with beautiful blue skies today has meant another day outside with the kids. Wife works from home so getting them out the house so she can think is a must. Controlling the diet when not at work is hard. It’s so easy to just eat something easy rather than prepare. Was good today had eggs for breakfast and made sure I had some chilli con carne to heat up for lunch. Cut out the rice today and had a whole avocado instead. Will cook meatballs for dinner and have it with rice lots of rice !!
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Thursday 5th April - micro 2 week 2
Deadlift and OH press
Deadlift
Bar x 10
Bar x 10
65 x 5
105 x 4
125 x 4
142.5 x 4 RPE 8 (felt heavy)
142.5 x 4 RPE 8 moved a bit quicker
142.5 x 4 RPE 8 OK
142.5 x 4 RPE 9 getting tired
142.5 x 5 RPE 9.5 wasn’t too happy with my pulls so added an extra rep on the last set. Quality
Oh press - band pull aparts between sets
Bar x 10
45 x 5
55 x 4
65 x 4 RPE 9 need more speed
65 x 4 RPE 8 pushed harder and it moved faster (strange that !!!)
65 x 4 RPE 10 tiny leg dip on last rep
65 x 4 RPE 10 bar went too far forward on second rep and had to grind it up. Last two reps used a little legs
65 x 4 RPE 10 - 2 good reps 2 with a little legs
Pull ups
Max x 4 sets - 10, 8, 7, 6
Superset with
Push ups
Max x 4 sets - 38, 25, 18, 18
Kept the rest shorter so reps not as high but fk me what a pump
Hanging leg raise 20 x 2 superset with hammer curl 10kg x 12
Good to be doing curls again, dead stop at the bottom and moved the reps real slow.
Spent 3 hours driving today and 4 hours walking up and down hills with the kids. It made my hips and back a bit angry. Legs were also still full of DOMS from Tuesdays squats. Used chalk again tonight so grip was solid. Overhead moved nice for a couple of sets but I ran out of steam!!
Overall very happy.
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awesome workout Simo 
lot of work there. It’s understandable that you were running out of steam.
Solid OH Press there Simo, good stuff
Thanks @mortdk it didn’t feel like a lot at the time but looking back at it typed up there was a bit there !
@I_Luc thanks, I really want to get to bodyweight over head but every time I get closer I also get heavier LOL 
weighed in at 84.9kg last night. Oops 700g gain in a couple of days. I blame the wife’s carbonara!
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Still some minor leg DOMS today, back and shoulders feel fine though. I am thinking I need to add back in bodyweight squats throughout the week to help with the recovery. Either that or eat more protein ? @Frank_C @I_Luc @MarkKO @littlesleeper Any suggestions on improving recovery ?
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Walk alot. I have been walking 3km in the morning and same at night for months and it helps with soreness and recovery. Massive difference
Have you tried walking with a weight vest ? I have one (it’s the wife’s) with weights up to 30kg but haven’t tried it ?
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Walking, maybe carbs during training.
Hmm more carbs ! If I add more carbs during the day I will definitely need to add the walking just to stop the bloat !!
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Haven’t tried with a weight vest, I’m usually fairly wrecked from 2 walks and weight most days, plus work.
I used to load up a back pack with dog food cans and.weight plates for a challenge
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Doms isn’t equal to bad recovery. I don’t think there’s much to do about doms.
But the walking gets blood flowing, getting new nutrients to the leg muscles and flushing out remains of whatever is leftover from the workout, and it’s almost a free fatburner. Not taxing that much.
Weight vest would probably add to the doms.
But walking with the vest would do as conditioning.
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If DOMS has no relation to recovery do you have any views on why It seems to last a lot longer now I only train 2 days a week. Does intensity or age or frequency have any impact on DOMS and how long it lasts ?
I do not usually deal with doms… BUT however for the past two cycles I’ve been doing a top set of squats followed by 4 sets of 12 - 15 reps, with my quads having doms. It’s not affecting my training, when I’m warm, I’m ready to go. On the other days getting up and moving is a bit tricky
But my reference for the doms not having anything to do with recovery, is something I THINK I read years ago.
If on the other hand you’re beat up coming to the gym, not being able to complete the workout because you’re to tired from last time, then recovery is something to consider.
Getting blood flowing by doing some BW squats might help reduce the doms. stretches static or dynamic might do the trick too.
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For me
More frequency = less DOMS
This is the main reason I squat at least 3x a week.
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Depending where you’re at with protein I would try to hit around 1g/lb BW. Seems to be my sweet spot.
Also I’ve recently upped my sodium consumption and started supplementing vit D3 a little more (3000+ IU / day) and recovery and energy seem to be a little better. I upped both at the same time so I can’t really say which had the most effect on me.
I also try to walk as much as I can, and getting the blood moving can be great compared to sitting behind a desk all damn day!
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More blood flow = less DOMS
So training less frequently would mean more DOMS.
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I rekon the protein could be a factor. I am probably not getting 1g per lbs. I’m 85kg so approx 190 and I rekon I get around 150-170 most days. I already supp with Vit d3 so they shouldn’t be a factor. Maybe a little more sodium with the extra protein will help. That and getting out and doing some walking and a little conditioning.
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2 days is all I have right now if I want a happy home life. Bit of extra walking and some bodyweight stuff could be the ticket to increase some blood flow on rest days though. Thanks
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