Lifter problems
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Long time no post here. Did my first crossfit competition yesterday. Did not make it top 3 but my goal was to make it through the day without dying. Proud to achive this after about 4 months training.
Insta: free_the_fades
wtb:
The Pale Rider XXL -
Thanks Neph! We started with burpee shuttle runs (5-10-15-20-25) and heavy rope jumps (20-40-60-80), then deadlifts (80-130kg, could have gone up to 150 but that was beyond my limits yesterday) and ended with snatches and leg raises.
All outside with sunny 20 degrees celsius and just a little rain in the afternoon.
I went to the gym for 15 years but lost the motivation last year and never trained with great progress or a reason, just to do something. But what I achieved with under half a year of supervised training in small groups with a familylike atmosphere changed my life completely.
Insta: free_the_fades
wtb:
The Pale Rider XXL -
Please share your leg day anti-DOMS strategies here. I’ve been doing a sauna/steam/plunge thing but would like to see what else I can do.
Think it, be it.
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My routine is before workout
-stretching whole body with holding every position at least two minutes
- 3-5 minutes bike or rowing machine moderate Speed
- 10-15 minute warm up with light weighted lunges, jumps and squats
Then try to do my sets as clean and focused as possible
After every set I stretch my inner and front thighs
When finished I don't do anything special but a quick stretch next morning
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Doms in general has alot to do with frequency of training. The more frequently you train the less you feel it assuming that you do a good job mudulating volume and intensity so you dont get into overtraining issues. A cold plunge if you can stand it has some merit in terms of aiding to doms also. If i squat once a wek I usually get sore. 3x per week and most of that goes away specially if you are doing this consistently. Also avoinding reps near or at failure will help control doms and frankly often use of those kind of reps is not really productive. And finally reps range and total volume per workout. With training multiple times per week you do less volume but more times per week. I very rarely get sore anymore and i lift 5 to 6 days per week.
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Thanks! I don’t think I’ll be able to change my schedule which is one hard and one lighter LD per week. I’ll think about rearranging and blending legs into other workouts. I have too many competing fitness concerns to address and not enough time so it could be tough. I do the cold plunge thing for sure.
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@FlavourFade thanks yeah that first suggestion is what I was meaning to say above. I’ll start there. I used to be able to do this structure fine but just now adding back barbell after not having a gym membership since Covid. I’ve never been big on stretching but may do more of that too.
Think it, be it.
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@FlavourFade big shout out reviving this thread! Did not know it existed and have really enjoyed reading through your post and others (top block struggle is real). I have a very small room in the house, padded up w a dumbbell rack, and particularly enjoy torturing myself while youtubing others torturing themselves doing CrossFit (xoxo Tia Claire Toomey). My workouts are a far cry from anything related to grinding out a CrossFit circuit -a ten minute EMOM to end is more than enough crossfit to empty my gas tank. Huge props man!!
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@FlavourFade said in Lifter problems:
Thanks Neph! We started with burpee shuttle runs (5-10-15-20-25) and heavy rope jumps (20-40-60-80), then deadlifts (80-130kg, could have gone up to 150 but that was beyond my limits yesterday) and ended with snatches and leg raises.
Badass man
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@mclaincausey I tend to get bad DOMS the first few times I train after a prolonged period of not exercising, and then rarely after a few weeks. But I'm not going heavily on my legs at the moment, as I'm just finishing off rehabilitating my back after it started playing up a couple of months ago.
My current split is squats and leg press on Mondays, and deadlift on Thursdays, with accessory exercises on both. The weights and volume are low because of the aforementioned back.
@FlavourFade glad you survived the competition.
There's a coach at my gym, Ant, who competes at the master's level. He's 6'5", jacked, has an impressive beard, and still hitting PRs. I'm surprised he doesn't kill himself with his training!
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I switched from a 4 day split a few years ago and moved to revival strength aka functional bodybuilding. It’s programmed by a former crossfit athlete Marcus Filly.
He offers several tracks and I’ve run through them all. Would suggest for anyone looking to get a program but isn’t sure how to get motivated again -
@mclaincausey as a 38 year old former athlete. Trust me - work on your mobility now. It only gets worse lol. I do it every other day to balance out all the sitting for work. It has done miracles for my back and hips
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@flannel-slut emoms are one of my favorite workout. A homegym is awesome! But I love the group trainings.
@iammortalcombat yes indeed mobility realy is the key to everything... I do a lot of steps everyday at work and that makes my thighs and hips very stiff. So doing a lot of stretching, mobility and balance training helped me hitting PRs almost every week since I started
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@iammortalcombat yeah dude, i recently hit 40 and my routine has almost entirely transitioned to mobility-type exercises.
I've always been super hyper and active, doing moto and BMX and skating back in the day, to MMA type stuff, to functional/strength training, then I dabbled with an aesthetic approach, and all that sorta killed my back and now I have a bunch of disc issues and arthritis. I spend about 1.5 hours per day doing mobility stuff now and it's absolutely essential for me. If I slack on it, the chronic pain catches up extremely fast.
Bringing this back around to my denim - the 30 or so flights of stairs I take per day are probably responsible for my inability to fit 777's any more and I do find that 888's are the ticket if you have cycle/stair thighs.
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I just got my first pair of IH the 634S I was after the 1955S but they were sold out, Being an avid cyclist for 40 years and having big thighs and what my tailor calls "a prominent seat" I can say that the 634S are a great fit I am looking forward to trying the 1955 when they are back in stock early next year however...
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I think with how quickly they sold out this last go-round, it won’t be 3 years again.
WTB
IHSH-IHG-BLK XXL
Sugar Cane Coke Stripe SS L charcoal
