Goi's Fitness Forum

I tried it just now with relatively strict form, not a bad timing since i seldom do it even lol..

Divide your 24s into groups of 6.
In your mind, focus the count down to 6.

After you're done with 6 reps, stop take a breather and start over again.

This is to prevent lactic build up and allow more constant flow of your movements, this will also help take the pain away.

Every 4 sets of 6, take a slightly longer breather and then start over.

If you wanna improve it slowly with progressions try increasing the rep -
Work/rest ratio - instead of 6 reps you do 7 reps then the next one you do a fast(er) 5 reps etc etc.

By then you should be able to condition yourself to manage your fatigue and move on to 2 sets of 12 per movement so on and so forth.

I think if practice long enough, can be done within the 2 min mark with good form.

The 1st set of squats is no problem.

The 2nd set of lunges starts to get hard, but can still do continuously

The 3rd set of jumping squats is where I have to break it down to 4s, and this continues to the final set of jumping lunges.

you did non stop for squats and lunges mah, thats why when lactic hits you at squat jumps you're crippled.

What you want is to prevent the overwhelming build up.

Of course if you're in for the pain then ignore what i say lol.

Well, to me, it's called a "finisher" for a reason. Gotta push all the way

galapogos wrote:Well, to me, it's called a "finisher" for a reason. Gotta push all the way

Yup. I've got to make that jump from 6 sets of 4s for the last 2 sets to 4 sets of 6 and then eventually continuous, after that, I think speedwise, that'll be that, but I think that's a ways off.

After a two week layoff, my glutes and quads have a little DOMs, which is surprising because those were the two exercises I had little trouble with yesterday. My chest has DOMS as well, but that was expected considering I had to come out of the "deep end" for the last two rounds...

I have DOMS everywhere now! Chest, quads, glutes, ab. Surprisingly back and biceps is ok despite struggling on the chinups a bit.

galapogos wrote:I have DOMS everywhere now! Chest, quads, glutes, ab. Surprisingly back and biceps is ok despite struggling on the chinups a bit.

I feel the same way as well, but I think where I didn't struggle, I was able to push myself to that muscular failure limit where DOMS occur. For chins, it was a different feeling, I couldn't get more reps for the 6th and 7th sets, but it just didn't feel the same.

Haven't felt this way since the first Xerxes...

I have DOMS in my traps... most probably from the squats in the morning and the funky deadlifts...

i kannah my calves!
i totally forgot abt the leg matrix, was wondering why my calves were aching.

i got doms everywhere. screw that thing.. haha

Jordon wrote:i got doms everywhere. screw that thing.. haha

but it hurts so good!

We need to do more of this i think. I remember back when we were doing the 300s weekly, I hardly felt any DOMS.

galapogos wrote:

Jordon wrote:i got doms everywhere. screw that thing.. haha

but it hurts so good!

We need to do more of this i think. I remember back when we were doing the 300s weekly, I hardly felt any DOMS.

Yup, we're deconditioned from this type of work and work capacity, except maybe Sufian who has the time. Speaking of which, are our bells in?

I forgot how much worse 2nd day DOMS hurt, I should've gone for a recovery bike ride yesterday... I have a 2hr Thai/Swedish massage that's so gonna hurt, you guys might hear me back in SG