westy wrote:Hi Cookie thanks for the reply.
Im currently doing the Juggernaut Training Plan.
It's a bit of a hybrid of the 5/3/1 and Block Periodisation.
I will check that program out as I`m not familiar with it but it does look like another program I`ve used going by the set up you`ve posted in the thread
westy wrote:At the moment I am in the accumulation phase which is this on squat day (the one that causes huge DOMS)
Back Squat 5x10@60% (65kg)
DB Lunge 2x10 (10kg)
Pull Throughs 3x15 (35kg)
I don't really get DOMS on the other days, a little bit in my Hamstrings after RDL's but only normal, it goes after 24-48 hours.
I should probably say that I have generally done 3x5 squat in the past and have done little in the way of higher reps.
First look makes me think that that is not really very high in volume but on another post you mention this:
Prior to weights on the lower body days I do Box or depth Jumps (3x3) or Sprints (either weighted with sled or just 10/20m sprints), I do these as I am trying to improve my power/explosiveness for American Football.
Sprints should not be much of a problem but the depth jumps could be something that`s shocking the quads & increasing your overall volume to a point which your body is not used to.
Now killer question...are the depth jumps done with a jump after initial contact with the ground or do you "stick" the landing in a near bottom squat position & hold for a couple of seconds?
There is a difference & I`ve noticed that the term "depth jumps" has been bastardised from its original writings.
westy wrote:40mins pre-workout I take 2 scoops whey protein (20g protein) + 6 reflex BCAA's which is
1500mg L-Leucine
750mg L-Isoleucine
750mg L-Valine
1.2mg Vitamin B6
Then after the session I take 1 Scoop of Pro Recover and 2 scoops whey protein. Plus 6 more BCAA tabs.
I would have liked to have seen some CHO`s pre workout & I think the ratio for CHO-Pro post workout is 4-1 taken within the first 30 minutes & a solid meal within the next 120 minutes.
westy wrote:I don't do any active recovery after a session but I do stretch and have recently started stretching daily.
Stretching after a workout is a very good idea because it will help with the removal of waste products from the muscles. I would also suggest 15-20 of very steady cardio on either a stationary bike or treadmill. Again to help with the removal of waste products.
westy wrote:Hopefully that covers everything.
Thanks again for the help.
I also wanted to discuss a simple mass building nutrition plan at some point, thought I would mention it here as I didn't want to start lots of threads all over the place!
Westy
Your welcome & feel free to post up as many questions or threads you want.
westy wrote:I do get DOMS in my Hamstrings but only what I would call 'normal' i.e. 24-48 hours of stiffness but with proper warm up and foam roller etc it's not too bad.
An excellent addition to anyone's training regime. westy wrote:The really bad DOMS I get it pretty much all quad (with a bit of adductor) and it happens after squat sessions, particularly high volume ones. I actually struggle to walk for 2-3 days.
Is the pain a deep burning pain/sensation high up towards the top of the outer thigh near the hip & do you also feel this type of pain all down the outside of the quad & along the IT band region?
If yes (and it`s something I suffer with a lot) then I think you need to increase your work on hip/quad flexibility & foam rolling of the IT bands. This si something that crops up with myself when I have a couple of weeks off back squats or increase my weights or volume.
westy wrote:My training week is
2 upper body weight sessions
2 lower body weight sessions.
Prior to weights on the lower body days I do Box or depth Jumps (3x3) or Sprints (either weighted with sled or just 10/20m sprints), I do these as I am trying to improve my power/explosiveness for American Football.
1 Prowler/Tyre Session (I'll do something like flip a tyre then push prowler 20m, rest 30 sec and repeat 6 times. Then rest 3 mins and do whole thing 3 times)
I also play football (soccer) once a week.
Pre-season for American Football starts soon and I will then stop playing soccer.
Overall the week is
Mon - Jump + Squat day
Tue - Bench Day
Wed - Prowler/Tyre
Thu - Military Press Day
Fri - Sprints + Deadlift
Sat - Soccer
Sun - Off
The sessions are from Juggernaut training method which is similar to 531 but starts of with much more volume.
Looking at that I think you may see some improvements in recovery once you get the extra day off when football (soccer) ceases.
Suggestions for helping with overall recovery would be to increase stretching, do some swimming, foam rolling after heavy sessions & try some cryotherapy aka "cold water/ice baths" post training & a couple of times per week after high workload sessions have an epsom salt bath to help with blood circulation & get extra magnesium into your system.
westy wrote:As for diet I feel that I do it pretty well (but i'm not sure if I eat enough protein?) a typical day would be
Breakfast - 2 whole egg/ 2 egg white omelette with Mushrooms + Reflex Pit Stop Protein Bar + green tea
Snack - 2 Satsumas, Banana and CNP Pro Flapjack Bar
Lunch - 200g chicken, fist sized portion of potato,rice, parsnips, squash etc, tub blueberries
Snack - Pro Peptide shake
Dinner - 200g chicken,fish or beef, fist sized portion of carbs, fist sized portion of veg
Snack - If im honest ill often have 3-4 digestive biscuits or an ice lolly.
That would be a pretty typical day with workout food as listed above
I would be interested to know what you think.
Westy
Given your overall training volume I think you could get away with an increase in all of the nutrients, fats, CHO & protein. That diet looks a little sparse calorie wise for what you do.
Melas Zomos wrote:If you are trying to get bcaa's to help with doms, then you need to ATLEAST double what you are taking which would put you near 5g total each dosing.
I would then look into taking 5g (12 tabs) 4 times a day on training days to help combat the problem with the last dosing before bed.
I have long since abandoned tabs and use powdered bcaa's because of cost. The best I have found is by Ajinomoto labs and is marketed under a variety of names.
Agree with that. I used to be a big fan of using amino acids all through the day in smallish doses to keep nitrogen levels topped up.
"If you don't have conditioning it doesn't matter how big your muscles are they ain't gonna reach their full potential!"
21st century Takism
"wyrd bið ful aræd" Destiny is Everything