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12 week strength program and DOMS

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  • 12 week strength program and DOMS

    Hello Drs,
    im on week 6 of the 12 week strength template and do the 3 day set up.
    for the last 4 weeks I have had DOMS that really never go away in my quads and glutes. I
    do tend to push the rpe a bit (for example if asking for [email protected], I may wind up with [email protected] or 9.5).
    protien is no less than 150grams/day from animal, carbs too high (I like to eat) , I eat 5 whole
    eggs per day for fat etc. sleep is at least 7 hrs. Lifts are going up but I’m considerably tired
    all day. I’m 51 years old and have been powerlifting for about 3 years. Any suggestions would
    be greatly appreciated. Should I cut back volume or rpe, etc? Increase protein?

  • #2
    It sounds like you may have jumped into a bit more work than you were prepared to handle. I would recommend doing 1-2 low stress weeks (you can use the weeks in the program as examples), and bump the RPE targets down by 1-2 points. Once you get back into regular training, you should probably progress the volume more gradually, perhaps starting with a bit less than is explicitly laid out in the program, until you're ready to handle it.
    IG / YT