Skeletal Soreness After Squats

[Fosterions]

Short bio - in and out of the gym for twenty years doing inconsistent bro work. Now 40 years old, just over 190lbs @ 5'7 and probably around 22-23% BF (down from 25-26% in January). I started a modified (Based on Alan Thrall's "Best Program Ever" (topic for another post)) SS in January. I have made more gains in these 5 months than the previous twenty years. PR squats and deads. I went from being sore from moving an empty bar (after returning to the gym after many months off) to doing 5@295 squat (though I worry my form may need work) and deadlifting 345 for 5. From empty bar to 345 in five month seems a pretty fast progression to me.

Anyway, The first time I squatted 295 for 5 I was sore for days. My bones. Through most of my body. Different than any other soreness I have experienced. The analogy I use is it felt like my bones were tapped endlessly with ball peen hammers while I slept. So, I backed off for the next few workouts both because of this soreness, but also to work on my form. Finally, my question, is it possible for the muscles to adapt ahead of the skeleton?

[Tom K]

I doubt it.

You're sore, OK. Eat a little more, drink a few beers.

[Charlie Davies]

My muscles recover much better than my tendons. My progress is always limited by tendon issues rather than muscle growth.

But bones (unlike tendons) have a good blood supply. I'd expect them to grow reasonably well. But maybe not as quickly as muscle.

How's your diet? Are you getting enough calcium and vitamin D?

[Satch12879]

Bones don't get sore.

[Fosterions]

Bones don't get sore.

OK, I thought not. Is it potentially that debatable CNS overload?

[Tiburon]

OK, I thought not. Is it potentially that debatable CNS overload?

How many KCal are you eating? How much protein?

[brkriete]

I don't know what program you are following that's a modification of SS and I'm not going to watch an 8 minute youtube video to find out.

Generally after a few months of standard novice programming you will get some mild muscular soreness every time you train but it won't be crippling DOMS. If you take a break (like for sickness or vacation) the next workout back will probably be awful.

Very possible it's just something like situationally impaired recovery (for example you're getting sick or you didn't eat well the day before).

It would probably be worthwhile to get some form checks posted here on the boards and to get in-person SSC coaching or attend a seminar if you haven't yet.

[MBasic]

I don't know what program you are following that's a modification of SS and I'm not going to watch an 8 minute youtube video to find out.

"Best Program Ever Created" per Alan

BPEC:

Day 1
Box Jumps 6x2
Back Squat 5x5
Lunges 4x10
Stiff leg DL 4x10

Day 2
Clapping Push ups 3x3
Bench 5x5
OHP 4x10
pullups 4x10

Day 3
Bounds 6x1 (standing long jump?)
Deadlift 5x5
Front squat 4x10
Barbell Row 4x10

I guess this is over one week.
He talks about 5x5 @ 85%1RM in previous section.

basically:
Intensity exercise (low vol/hi int)
Strength exercise (mod vol/mod int)
TWO Hyp'rtphy exercises (ho vol/low int)

Good luck with your hamstring tendinopathy after day 1, and there's the weekly bench thing once again.

BPEC . . . cuz your pecs will only ever get to a 'b' cup.