DOMS in lower back, OK to work shoulders today?

[davidf120]

Currently doing a GVT routine and two days ago was 10x10 deadlifts and been feeling it in my back since. Am I Okay to go work shoulders or am I better resting completely?

[stronglikewood]

I would go to the gym and do seated variations of shoulder pressing and possibly machine work aswell.

[davidf120]

I went early on and did the standing ones, didn't feel it too badly until I hit about the 6th or 7th set and felt it a little, so dropped the weight so as not to be straining it as much, hopefully back on form tomorrow for squats!

[stronglikewood]

I'm actually considering 10x10 for an exercise or two, for a month or so. I was debating whether to do it for deads or not, because I could imagine the doms being pretty bad! How long have you done it for, what are the results so far?

[davidf120]

Only on my first week of it mate, doing it for 8 weeks and making progress reports to see how I improve.

Chest day is 10x10 on Benchpress

Back day is 10x10 on Deadlifts

Legs is 10x10 on Squats

Shoulders is 10x10 on shoulder press.

Finished the first week and it is tough going but I'll bare with it and see how I get on.

[stronglikewood]

Excellent. I was debating on whether to do something similar to what you have set out there but have leg press rather than squats, and laterals rather than another press, or maybe just to implement it for one or two exercises- bench and leg press.

Are you resting 60s between sets?

[danpetersen]

GVT is probably the most disgusting training i have ever done! However the best gains. I have experienced lower back DOMS that lasted 3-4 days and i kept training through, using seated variations to support as much as possible. Although, a week later i got a cold/sore throat etc so consider some rest if you have a poor immune system. GVT will run you down like mad otherwise.

Best regards
Dan

[stronglikewood]

Quote

GVT is probably the most disgusting training i have ever done! However the best gains. I have experienced lower back DOMS that lasted 3-4 days and i kept training through, using seated variations to support as much as possible. Although, a week later i got a cold/sore throat etc so consider some rest if you have a poor immune system. GVT will run you down like mad otherwise.

Best regards
Dan

This is the reason I was considering it for only 1 or 2 exercises! Looking forward to trying 10x 10 within the next week or 2.

[danpetersen]

Ah dont get me wrong, i love the GVT!! Just not for the weak! Keep us posted on how your sessions go... be prepared for great gains!

[davidf120]

Quote

Excellent. I was debating on whether to do something similar to what you have set out there but have leg press rather than squats, and laterals rather than another press, or maybe just to implement it for one or two exercises- bench and leg press.

Are you resting 60s between sets?

60 seconds between sets yes mate.

I also do a bicep superset on the chest day and a tricep superset on the back day.

I do the 10x10 shoulder press and finish off with 3x15 lateral raise just to mix it a little.

On leg days I do the squats and then 3x15 calf raises on the leg press machine just to hit the calves harder than they would normally get hit on squats

The main thing though is the four compound moves and I've tried not to start too heavy so as to wreck myself after a couple of weeks but that's the first week finished today, back to chest tomorrow and I'll be increasing the weights each week and hopefully watching a good progression.

Another note, during the sets I lower for a count of 4 and lift with a count of 2, feel an incredible difference doing that.

Important thing I think is to ignore heavy weight the first couple of weeks and concentrate on a going range of motion to get a thorough workout before increasing the weight over time.

As I said I'll be reporting back to here with my progress.