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Then on the dips I did 2 sets of 20!!!
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Wow! I bow to you in respect. There's no way I could ever do 20 dips.
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Oh and Epsi, you would be proud of me tonight. I watched some guy doing deads with a rounded back. I had seen him before doing these with the lighter fixed bb and I didn't say anything because the weight was low. Tonight he was doing them with the oly bar and 2 10s so he was moving up. I walked over and asked him where he learned that exercise. He said he wasn't sure probably from some friends. I told him the name of it and then explained that I was a beginner but had a trainer and couldn't help but notice that he was moving up in weight and probably going to hurt himself. I demonstrated the arch in the back and explained where he should be feeling the pull. He actually thanked me. That was the first time I ever did that. He just looked like he would be receptive....
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And indeed, I'm very happy you helped out that guy. He'll be lifting with proper form next time, well at least if he's a fast learner.
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under-recovery: I think an earlier sign is an elevated first-in-the-AM-lying-down-resting-heart-rate. But who takes their awakening pulse every AM to notice a trend?
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I like that word: under-recovery. Your training was fine, not more or less than usual, but since you had additional stress from being away from home, you couldn't recover as well.
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I know that when I was nearing my crash and burn just over a year ago, my DOMS was nearly unbearable. Just something to think about.
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and
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DOMS: Lots of eccentric load tends to cause DOMS more than other types of load. When they want to cause DOMS to test what mitigates it, that's what they do. Eccentric loading.
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For me the DOMS may also have been induced by the new exercise, a good morning (very eccentric movement, right?) and more carbs being eaten which induces inflammation.
What Julie wrote is interesting too: people that are on the verge of adrenalin fatigue undersecrete cortisol, which explains the more crippling muscle soreness. Secreting too much cortisol is as bad as secreting too little of it. Too much cortisol makes you fat, too little makes you burn out very easily.