Today was an exceptionally sore day. I woke up this morning and my whole body ached. Yesterday was a heavy lifting day and you always pay the price the following morning. The heavy lift was a 20 rep set of heavy squats, 5x5 sets of heavy presses, and 3 x 5 sets of heavy deadlifts. I love my heavy days. I'm not always a big fan of the day after. Although, the more I hurt the next day the more satisfied I am that I worked hard enough on my heavy lifts.
Right now I am integrating my heavy lift days into my 3 days on, 1 day off CrossFit schedule. It goes METCON, Heavy, METCON, rest, repeat. For my METCON (metabolic conditioning) days I just take a workout off the CrossFit site. For my heavy days I alternate workouts based on the Dinosaur Training method. Heavy workout 1 consists of squats, presses, and deadlifts. Heavy workout 2 consists of cleans, bench press, and heavy curls. I also do tough grip training on my heavy days. I've started getting great results from this METCON/Dinosaur mix.
The constant struggle I now face is finding the balance between hard work and over training. Today was verging on over training. Today I did a METCON that consisted of a 1 mile run followed by 2 minutes each of pushups, pullups, squats, burpees, and situps. The 10 minutes of bodyweight exercises started immediately after the run with no rest between exercises. The workout did not go well. My legs felt like they were made of cement during most of the run and my shoulders and legs were so sore that I couldn't do half the number of pushups and squats that I am usually able to perform. I was dragging so much that I really don't think I got a whole lot out of the workout. I got my heart rate up, but I wasn't able to push hard enough to really break a sweat. I may have to start replacing my post heavy day METCON with a long, slow run instead. Either that or I may just have to take an extra day off every once in a while.
No matter how, when, or if I choose to adjust my routine...I will always be sore. Sore is the name of the game. If I'm not sore, then I didn't put enough weight on the bar. I look forward to feeling sore the rest of my life. As I get stronger and become a more advanced lifter my body will probably get less sore, but the pain will be there. It will serve as a constant reminder that everything worthwhile comes with a price.
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