There's a dramatic entrance for my mediocre log.

Background - 30-something former competitive strongman, highland games athlete, and Olympic-style weightlifter... retired about 2 years ago after competing at the NAS Strongman Nationals.

Now I'm just lifting to be strong, fast, and have no concerns about competing (I am mostly training to be explosive and conditioned). I hope my training will reflect that. I've done a lot of different styles of training, and have trained under several top notch coaches, so I've got a lot to draw from. But I don't have a regular gym (yet). This was my second saturday back at a friends house using his York bar and bumpers.
 
If you have ever done competitive weightlifting - you will notice my volume is kinda high on the lifts right now, mostly because it's so light currently - once my form comes back and the weights get bigger, the volume will go down.

Today - Olympic Gym lifting
Power Snatch: 3x40kg, 3x50kg, 3x70kg, 2x2x75kg
Full Snatch: 3x70kg, 1x1x80kg
Power Clean: 3x3x70kg, 3x3x80kg, 2x90kg, 1x100kg
Squat: 5x2x140kg
Standing Push Press (from rack): 3x60kg, 3x70kg, 3x80kg

Today felt good, I can't wait to get back to where I was.

Yesterday was just a long walk and field sprints with the dog.

Today I joined a nasty little powerlifter 24/7 keyclub. Pretty stoked as it is a little hole in the wall, nasty ass gym filled with guys that actually lift.

Squats:
First Ladder: 3x135lbs (61kg), 3x225lbs (102.25kg), 3x315lbs (143kg),
Second Ladder: 3x225lbs (102.25kg), 3x275lbs (125kg), 3x365lbs (152.25kg)

Snatch Pull: 3x135lbs (61kg), 3x185lbs (84kg), 3x225lbs (102.25kg), 3x235lbs (106.8kg)

Shrug Finishers: 10x225lbs (102.25), 10x315lbs (143), 2x5x405lbs (184kg)

All in all a nice welcome back.

Finding a place like that is great!

Everyone seems to say that muscle soreness is not what you want, but I actually like to feel a bit achey the day after a workout.

I like DOM too, all be it as long as it's a scheduled rest day.

Quote from: gnujoshua on July 15, 2010, 03:33:38 AM

DOMS is something that improves with conditioning. I've not trained for a year. Hence, my DOMS.

I haven't gotten sore in years.

This new programming I'm doing, with the 3 PR Zones, gets me pretty fatigued afterwards. For the rest of the day.

I would consider fatigue part of the "soreness" I talked about. DOMS is fairly severe compared to "damn I don't want to tackle those stairs because I just did a triple drop-set of squats" soreness.

However, I'm also training to add a bit of density to my muscles, basically as an aid to my current weightloss on paleo. In my previous experiences, hitting volume and also handling big weights, when matched with a bit of appetite, results in faster fat loss and bigger muscles... something that will help me when I attain 265lbs and decide to compete as a middleweight strongman.

I then went to home depot, bought a chest freezer and carried it up a flight of steps to my house...

Followed by carrying 100lbs of grassfed beef and tallow up there (as well as some fresh eggs). :-) Stoked.

Congratulations!

my training with contain nothing but front squats, overhead squats, pulls, cleans, and snatches until my hip/shin flexibility is restored.

For a few weeks now, I have been holding a deep horse stance and a primitive squat every morning and every night. Not timed, just holding it for a while.