DOMS be Gone!

FTA69

I've enjoyed reading people's fitness logs on this site for a while now, and some of the gains made by people here have been quite inspiring; similarly it's good to have a detailed log for motivation as well as to track your progress; it's also handy having one available for criticism where needs be, and there's plenty people on here who provide excellent advice.

I've been lifting on and off for a number of years, and my weight has often fluctuated. However in the past year and a half I've had two lay-offs, one of three months due to an injured trap muscle and one recently of two months due to my gym shutting down and me entering the "lazy gluttonous b*stard" cycle around Christmas. Upon discovering I had become weak as a kitten I resolved to get back into weight training again with a vengeance.

So stats:

Male
Age: 22
Height: 5'9"
Weight: 80kg
Body-Fat: I've never had it measured but there's no sign of a six pack! I'd estimate about 15% odd.
Goals: Increase in strength

So I'll start with my workout yesterday 2/3/10:

Squat - 77.5kg 3x6
This felt ok to be honest, minimal stress and very little DOMS the next day; I'm trying to ease myself back into the weights and am concentrating on form.

Bench - 65kg 2x6 1x5
This is the lift I've always struggled on to be honest, felt really exerted on the last set but had no spot so I capped it at five reps.

Bent-over One-Armed Row - 32kg 2x7
No problems here, struggled on the last reps and had a grand ache today.

Dumbbell Shoulder Press - 40kg 3x7
Same as above.

Pull-ups - 2x4
I'd like to get to a stage where I can do two sets of eight, proper reps but am really struggling on them at the moment.

FTA69

Went for a spot of very light cardio today because I'd nothing else to do.

5km on exercise bike
2km on treadmill
1km on rowing machine

I was bored off my box, cardio training outside of sports is no fun I've decided.

FTA69

I was a bit disappointed today, I was hoping to improve on the bench as I've been stuck on the same weight for almost two weeks now, I also struggled on my shoulder press falling a rep behind on what I achieved on Tuesday. That having been said I was training on an empty stomach today. However, I was reasonably contented with my deadlift and feel I could go a good bit higher.

Bench
65kg 2x6 1x5

Bent Over One Armed Row
32kg 1x8 1x7

Dumbbell Shoulder Press
40kg 2x7 1x6

Deadlift
85kg 2x5

FTA69

Missed my workout there on Saturday as I'd to do a pot work, still it was ten hours of cutting down ash trees and dragging them out of a wood, I was bate and was still aching all over this morning when I went to the gym. Still, felt great and managed to sweat out the booze.

Bench Press
65kg 3x6

This was a doddle which surprised me, will be moving up the weight there now on Wednesday.

Squat
80kg 3x6

Again, piece of p*ss, I'm hoping to hit 90kg within the next couple of weeks.

Dumbell Press
40kg 2x8 1x7

Bent Over One Armed Row
32kg 2x8

Pull-ups
1x4
1x2

FTA69

More cardio, I need to improve this substantially as I'm an unfit b*stard.

2km run
5km on excercise bike

shootermacg

FTA69 wrote: »

I was a bit disappointed today, I was hoping to improve on the bench as I've been stuck on the same weight for almost two weeks now, I also struggled on my shoulder press falling a rep behind on what I achieved on Tuesday.

I'm a big fan of a cheat day to recharge the energy stores myself.
I have an all you can eat saturday and I mean all you can eat ^ ^.

shootermacg

Also I would maybe mix up my workout mate.
Benching every other day is OK, but some people may find this is over training, depends on the person.
I'm currently on Doug's four day split and if you're honest it'll do the job!
I'm going to do that for 2 months then change, I hear the best thing you can do is shake up the workout.

The chins will come, I was in fat bastardville last year and could only manage 4 reps. got to 10 pretty fast. Funny thing I haven't done eleven yet lol weird!

I was on here looking for advice about that recently and I was told do lots of sets of half your maximum reps (2 for you) per day. Then try it again after a few weeks.

FTA69

I've never really had problems benching three times a week, it never gave me any real problems. That having been said I think the three sets as opposed to five is less taxing. I'll stick with the current exercises for a couple of weeks I think.

Now I could be talking complete sh*t, I'm not an expert by any means and there are plenty of people on this site who are MUCH more qualified than me to speak about it, and I'm open to all advice.

shootermacg

FTA69 wrote: »

I've never really had problems benching three times a week, it never gave me any real problems. That having been said I think the three sets as opposed to five is less taxing. I'll stick with the current exercises for a couple of weeks I think.

Now I could be talking complete sh*t, I'm not an expert by any means and there are plenty of people on this site who are MUCH more qualified than me to speak about it, and I'm open to all advice.

You could try the chin ups before the one arm row, I find when I'm doing back day I alway do chins 1st, then bent over BB row then 1 arm bent over row then pull downs to finish.
Rep range is
10, 8, 6, 6 for chins, trying to get to 12, 10, 8, 6.
12, 10, 8, 6 for the others.

FTA69

I'll give that a go definitely, thanks lad.

Anyway, had a great session today.

Bench Press
67.5kg 1x6 1x5 1x4

I was well happy with this because normally when I move up weight on my bench press I struggle to make three sets of four reps.

One Armed Bent Over Row
34kg 2x6

Dumbell Shoulder Press
40kg 3x8

Happy with this too, up to 44kg on Friday

Deadlift
90kg 2x5

I moved up 5kg from last week, it was tough but I think I'll manage 95kg next week, although I managed to drop the c*nting bar on my toes while de-racking it. The auld motor functions generally aren't too sharp immediately after a deadlift.

FTA69

2km run
5km cycle

My lower back was bate with DOMS after the deadlift yesterday, also the shoes I'm running in are crap and I find myself getting pains along my shins before I'm getting out of breath.

FTA69

Grand session today, steadily moving up the weights one rep at a time.

Bench Press
67.5kg 1x6 2x5

Should be up to 70kg soon.

Squat
82.5kg 3x6

Piece of p*ss.

One Armed Bent Over Row
34kg 1x7 1x6

This is starting to get noticeably heavier, my form is ok I think but the auld DOMS next day are getting fairly brutal.

Dumbell Shoulder Press
44kg 3x6

Pull ups

1x3 1x4 1x4

Absolutely f*cking bate I was after this.

shootermacg

FTA69 wrote: »

Grand session today, steadily moving up the weights one rep at a time.

Bench Press
67.5kg 1x6 2x5

Should be up to 70kg soon.

Squat
82.5kg 3x6

Piece of p*ss.

One Armed Bent Over Row
34kg 1x7 1x6

This is starting to get noticeably heavier, my form is ok I think but the auld DOMS next day are getting fairly brutal.

Dumbell Shoulder Press
44kg 3x6

Pull ups

1x3 1x4 1x4

Absolutely f*cking bate I was after this.

good job ^ ^.
Why are you on 2 sets? Are you maxing your weights? To me the rep range also seems a bit low. I don't know mate, I'd be either looking at 5*5s or 10/8/6s on arms and 12/10/8/6s on compound, but I guess it depends on what you're trying to acheive. Although 6 would be my min reps if i was doing 3/4 sets.

I was doing my 1 arm rows last night (legs night tonight ^ ^) with 35s, it's tough (really gets you sweating) but it's still a compound move so it needs more reps IMO.

Nice job on the squats!! May as well do some standing calf raises while your set up ^ ^. BTW are you doing anything to balance out the squats(leg extension etc)?

The reason I prefer a higher rep range is because it gives your tendons more time to get used to the weight increases as you go up the weights. I also throw in drop sets 1 week every 2 months just to fire up the different muscle fibres. Just my opinion bud to be taken with a pinch of salt.

FTA69

Why are you on 2 sets?

I'm not; on squat, bench, press etc I do three sets. When doing the squat and bench I aim for between 4-6 reps, when I can do three sets of six I move up.

To me the rep range also seems a bit low.

It depends on what you're training for really; I'm no expert by any means but I've been led to believe that a lower rep range is better for pure strength gains while a higher rep range is more concerned with hypertrophy.

BTW are you doing anything to balance out the squats(leg extension etc)?

Don't they work the same muscle?

Just my opinion bud to be taken with a pinch of salt.

No bother lad, I'm open to all suggestions.

FTA69

Grand session again today.

Bench Press
67.5kg 3x6

Surprisingly easy this, up to 70kg now on Wednesday. I'm delighted at the progress I'm making on the bench.

Squat
85kg 3x6

Was absolutely flaad there by the second set but squeezed out the reps with much eye-bulging and grunting.

One-Armed Bent Over Row
34kg 2x7

Dumbell Shoulder Press
44kg 1x7 2x6

Pull ups
2x3

Sangre

shootermacg wrote: »

Nice job on the squats!! May as well do some standing calf raises while your set up ^ ^. BTW are you doing anything to balance out the squats(leg extension etc)?

I really wouldn't bother with calf raises (at this stage anyway). If the OP is looking to balance the squats he should try good mornings or straight-leg deadlifts.

FTA69

Light cardio today.

2km run
5.5km cycle

My runners are crap so my shins and ankles start to hurt on the treadmill before I even get out of breath.

FTA69

Worst hangover of all time, throwing up all over the place; serves me right for drinking all day and losing my cock on the horses. Anyways, went in early on Paddy's Day, grand session.

Bench Press
70kg 2x5 1x4

One Armed Bent Over Row
34kg 1x8 1x7

Dumbell Shoulder Press
44kg 3x7

Deadlift
95kg 2x5

Well happy with the deadlift, might chance 100kg next week.

FTA69

Still felt the effects of the drink from Wednesday, also had a niggle in my upper back and wrists; grand session nevertheless.

Bench Press
70kg 3x5

Squat
87.5kg 3x6

Up to 90kg there now on Monday.

One Armed Bent Over Row
34kg 2x8

Dumbell Shoulder Press
44kg 1x8 2x7

Pull-ups
2x4

FTA69

Alright session today, had a tad bit of a hangover so felt the energy levels flagging a good bit; still did okay on the major lifts. I'm now lifting heavier than I ever have before so everything from now on will be PR.

Bench Press
70kg 1x6 2x5

Squat
90kg 3x5

This was f*cking tough.

One Armed Row
36kg 2x6

Dumbell Shoulder Press
44kg 1x8 2x7

No pull-ups, I was too wrecked. I'll do them tomorrow after cardio.

FTA69

10km cycle
1km row

FTA69

Felt a bit weak today to be honest, I think I'll have to eat more before heading to the gym.

Bench Press
70kg 2x6 1x4

Balls, only achieved the same amount of reps the last time.

Bent Over One Armed Row
36kg 1x7 1x6

Dumbell Shoulder Press
44kg 2x8 1x6

Same as the last day, flagged completely on the the last set.

Deadlift
100kg 2x5

This was tough, nearly threw up on my last rep.

FTA69

10km cycle
1km row

F*cked up my shoulder there too yesterday arsing around at home. Today isn't a good week for the training methinks.

FTA69

Christ I don't know what's wrong with me this week, I've the energy of an infirm old man, I'm always too shagged to do my pull-ups. I might do them on my cardio days instead to get a better crack at them. Still, aside from that I'm reasonably happy with my session today.

Bench Press
70kg 3x6 PR

Ideal, up to 72.5 now.

Squat
90kg 3x6

Had to do this in a Smith machine as I'm of to Barcelona in a few hours and didn't have time to queue. I'm not counting this really though.

Back Row
36kg 2x7

Dumbell Shoulder Press
44kg 2x8 1x7

FTA69

First entry in a while, I was off on a school trip to Barcelona for one week and was out sick for the next. I'm still f*cking dying but decided to head back to the gym and do the best I can.

Bench Press
72.5kg 3x4

Squat
90kg 3x5

One Armed Row
36kg 2x7

Shoulder Press
44kg 1x8 1x7

That's all I could manage as I was coughing my lungs up, still, better than f*ck all.

FTA69

Christ, I'm still sick and to top it off I've got an infection in my foot. This fitness log is increasingly looking like a f*cking hypochondriac's diary.

Bench Press
72.5kg 1x5 2x4

One Armed Row
36kg 1x8 1x7

Dumbell Shoulder Press
44kg 2x8 1x6

Deadlift
102.5kg 2x5

Chin-ups
2x4

I switched to a mixed grip for the first time, much handier.

Right, off to the bloody doctor I suppose.

FTA69

Just looking over my first couple of entries there and examining the progress I'm making.

In 5 weeks (with one and a half of no lifting) I have now added:

4kg to my row
4kg to my press
7.5kg to my Bench Press
12.5kg to my Squat
17.5kg to my Deadlift

FTA69

Whoop, dacent session yesterday, finally mastered the current weights; time to move up on a few lifts. Well happy with finally conquering 44kg on the press and 90kg on the squat.

Bench Press
72.5kg 2x5 1x4

Squat
90kg 3x6

One Armed Row
36kg 2x8

Dumbell Shoulder Press
44kg 3x8 About f*cking time too!

Pull-ups
2x5

FTA69

Grand session today

Bench Press
72.5kg 3x5

Squat
92.5kg 3x6

This was very tough, had to really concentrate on maintaining some sort of form.

One Armed Row
38kg 2x6

Dumbell Shoulder Press
48kg 3x6

Pull-ups
2x5

FTA69

Bench Press
72.5kg 1x6 2x5

One Armed Row
38kg 1x7 1x6

Upright Row
Oly Bar x 6
30kg 3x6

Thought I'd include this on my deadlift day instead of doing the dumbell press three times a week.

Deadlift
105kg 2x5

This was quite good, much easier than a lighter weight last week. I'm going moving up to 110kg next Wednesday.

Pull-ups
2x5

FTA69

Great session again today, I'm delighted at my progress with the squats.

Bench Press
72.5kg 2x6 1x5

Squat
95kg 3x6

This was surprisingly easy, looking forward to moving up again on Monday.

One Armed Row
38kg 2x7

Dumbell Shoulder Press
48kg 1x7 2x6

Pull-ups
2x7

I'm well happy with my progress on these, ever since I started using the bar I have at home every time I passed it I've found my ability to do these much increased.

FTA69

Well happy today, considering I went on the mother of all p*ss-ups over the weekend and I felt as weak as a 14 year old girl this morning.

Bench Press
72.5kg 3x6

Happy with this, moving up to 75kg now on Wednesday, that's me up 10kg on the bench in around 7 weeks.

Squat
97.5kg 3x6

No bothers here, up to 100kg now on Friday, that's me up around 22.5kg in 7 weeks.

One Armed Row
38kg 1x8 1x7

Dumbell Shoulder Pres
48kg 2x7 1x6

Pull-Ups
2x7

FTA69

Grand today again.

Bench Press
75kg 1x6 2x4

This was fairly straightforward.

One Armed Row
38kg 2x8

Upright Row
Oly Bar 30kg 3x8

Deadlift
110kg 2x5

Pull-ups
2x7

I'm going to finish up this routine on Saturday and then I'm going to start the 5x5 Stronglifts program.

FTA69

Right, first day of Stronglifts today, I scaled back my working weight (previously done 3x5) to accommodate the 5x5 element and am hoping to work my way back up to them in the near future. What seems like a fairly handy workout on paper left me f*cking shagged at the end of it.

Squats
80kg 5x5

Piece of p*ss this was, I dropped back from 100kg.

Bench Press
65kg 5x5

This was down from 75kg, the first few sets were grand but started to feel slightly fatigued on the last set.

Elevated Inverted Rows
1x9 2x7

This was the first time I've ever done these, harder than they bloody look.

Push ups
1x18 1x13 1x10

Brutality.

Reverse crunches
3x12

Also brutal.

All in all felt like a more productive routine. Previously I was benching three times a week, squatting twice a week and deadlifting once. I think that's a bit all over the shop to be honest and I'm going to follow Stronglifts to the letter.

FTA69

Second day at stronglifts.

Squat
82.5kg 5x5

Overhead Press
32.5kg 5x5

On my last rep I felt a click between my shoulder blades and now I have a niggle in my trap muscles. Hopefully it'll be okay by the weekend because I've had al sorts of drama with my f*cking traps in the past.

Pull-ups
1x6 1x5 1x4

Deadlift
115kg 1x5

Plank
3x 30sec

All in all a handy workout (possible injury aside.)

FTA69

First week of Stronglifts finished, far more intense than any program I did previously. I'm always in a constant state of DOMS, squatting three times a week and the extra volume on the other lifts will take a bit of getting used to I'd say.

Squat
85kg 5x5

Bench Press
67.5kg 5x5

Handy enough this was, it's always been my weakest lift like.

Inverted Rows
1x9 1x8 1x7

Push-ups
1x18 1x15 1x10

Reverse Crunches
3x12

FTA69

Second week of Stronglifts.

Squats
87.5kg 5x5

Overhead Press
35kg 5x5

This was grand.

Pull-ups
2x6 1x4

Deadlift
117.5kg 1x5

Severely difficult, had to pause a couple of seconds on the final rep.

FTA69

Tough session today, had a small strain in my wrist which was at me but managed to push through it, it should be fine by Friday.

Bench Press
70kg 5x5

Very easy, my benching ability is coming on I think. I'd say I was overtraining with it previously.

Squats
90kg 5x5

Quite tough.

Inverted Rows
1x9 2x8

Push-ups
1x18 2x10

Normally can do more but my wrist was at me.

I was too shagged to bother with crunches.

G86

How did you work out what weight to start off with Stronglifts? I started really low and I've upped it now but I'm a bit worried I'll be screwed now come week 5/6.

FTA69

I just took my previous working weight over three sets and scaled it back by around 20% for the squat and bench, I kept the deadlift the same as it was only 1x5. I know Stronglifts recommends starting with an empty bar, but I'd been benching, squatting and deadlifting for almost a year before hand.

G86

FTA69 wrote: »

I just took my previous working weight over three sets and scaled it back by around 20% for the squat and bench, I kept the deadlift the same as it was only 1x5. I know Stronglifts recommends starting with an empty bar, but I'd been benching, squatting and deadlifting for almost a year before hand.

Aye I'm the same, I didn't have the patience to start off so low. I upped the DL to 60kg though cause it only being once a week I figured it would take a lifetime to get it up to a decent weight.

d'Oracle

G86 wrote: »

Aye I'm the same, I didn't have the patience to start off so low. I upped the DL to 60kg though cause it only being once a week I figured it would take a lifetime to get it up to a decent weight.

In starting strength, the procedure is to do sets of five adding weight till the bar slows down. Then do two more sets at that weight.

Being that the stronglifts guy bases the thing on SS (except ignoring the fact that Rip considers 5x5 to be too much volume for a novice) thats probably worth thinking about.

shootermacg

FTA69 wrote: »

Light cardio today.

My runners are crap so my shins and ankles start to hurt on the treadmill before I even get out of breath.

I bought a pair of nike vomero4 and my god they make a difference. they are for normal gaits and the cushioning is incredible. Picked em up in a bargin bin for 50 euros(lucky they were my size), they retail for approx 140. I have seen them for 90 somewhere.

When I get paid I'm going to get another pair, just incase the vomero 5's turn out to be ****e:D.
If you're going to be running on hard surfaces don't neglect your shoes.

I'm nearly finished my old program and I'm gonna be looking for a new one.
You still doing your chins afterwards? I noticed your rep range hasn't gone up too much since you started it. I'm actually up to 20 unweighted atm but I think that's because I start with them as opposed to finishing. I also add weight on my second set and pump some out. I found that helped me to increase the reps. Anyway maybe you might start with the chins next session and post the results ^ ^.
Hope the wrist is OK mate, mine has been banjaxed for a bit, killer for raises/curls etc (have to strap it). Anyways keep it up;)

G86

d'Oracle wrote: »

In starting strength, the procedure is to do sets of five adding weight till the bar slows down. Then do two more sets at that weight.

Being that the stronglifts guy bases the thing on SS (except ignoring the fact that Rip considers 5x5 to be too much volume for a novice) thats probably worth thinking about.

Aye but the DL on Stronglifts is actually only 1x5 once a week.. not sure what you're saying?

Molly

Maybe i'm just being pedantic here or maybe you misunderstood the program and it has been a while since I did stronglifts but when I did it was do workout A B A B A B for a two week period, so you ended up deadlifting twice a week every second week.

d'Oracle

G86 wrote: »

Aye but the DL on Stronglifts is actually only 1x5 once a week.. not sure what you're saying?

Doesn't have to be, there are other versions which involve Deadlift once a week. Also as far as I understand Stronglifts alternates the same way as the original starting strength programme which you DL once one week and twice the next?
And I'm not talking about the DL, I'm talking about the other lifts.

Also we are spamming the sucra out of FTAs log.

G86

d'Oracle wrote: »

Doesn't have to be, there are other versions which involve Deadlift once a week. Also as far as I understand Stronglifts alternates the same way as the original starting strength programme which you DL once one week and twice the next?
And I'm not talking about the DL, I'm talking about the other lifts.

Also we are spamming the sucra out of FTAs log.

Once a week in my case as I'm doing the 2 day cycle now, not 3. I did look at SS but decided against it, they are similar but at the same time they're different, which is why I opted for Stronglifts.

Anyhows sorry for the log spamming! Good luck with the program

FTA69

Spam away lads, it makes my log look a hub of ultra-fitness.

FTA69

Molly wrote: »

Maybe i'm just being pedantic here or maybe you misunderstood the program and it has been a while since I did stronglifts but when I did it was do workout A B A B A B for a two week period, so you ended up deadlifting twice a week every second week.

Yeah, that's what I'm doing at the moment.

Shooter,

You still doing your chins afterwards? I noticed your rep range hasn't gone up too much since you started it.

The Stronglifts program reccomends you do the exercises in a specific order, and after Squats and Presses I'm usually fairly bate. That having been said I got a pull-up bar at home and can do about two sets of ten unaided (when I'm not shagged from doing other things first.)

shootermacg

FTA69 wrote: »

Yeah, that's what I'm doing at the moment.

Shooter,
That having been said I got a pull-up bar at home and can do about two sets of ten unaided (when I'm not shagged from doing other things first.)

Ah that's more like it!:D
10 is pretty decent mate, tis hard to break 10 I found that i would be doing nothing different then out of the blue I'd be able to add 2 or 3 more to my max, no real explanation for why that'd happen.
I was stuck on 10 for ages and one day it just jumped up to 14, then another few months at 14 then all of a sudden 17, then 20.... weird, I guess it's related to the other gym work gains, it's all a bit of a mystery to me tbh.

FTA69

Second week of Stronglifts finished, already looking much bigger, so much so that the old lade said I was "fat, with man boobs", despite only a slight raise in body-fat. God bless her...

Squats
92.5kg 5x5

Overhead Press
37.5kg 5x5

Pull-ups
2x6 1x5

Deadlift
120kg 1x5

I'll have to watch the form here, the last rep was absolutely shocking.