Hairy volume days and the immediate results

[David_G]

Hi coach
Been following TM for 6 months, took 2 light weeks along the way.
Last workout included 4 sets of 5 for 365, which took 70 minutes to complete with the necessary 7-9 minute rests and proper warm up. The entire workout took just over 2 hours and a half to complete with minimal slacking around, I would have gladly split the program but I can only afford 3 sessions a week, so volume days are my weekly 150 minutes of waltz with the devil.

Back to the squat, The fifth rep of sets 3-4 almost made me throw up the food I ate more than 2 hours earlier, after the 4th set I had to lie down on a bench and catch my breath

I went to work 2 hours after the workout, I had to stand up for 6 hours, and my lower back was fatigued to the point that it was too hard to stand, so I had to sit 3 times during the shift. And insinctally flex my lumbar.
5 hours into the shift my right knee felt weird and was tender to walk upon, I stretched the quads and after 10 minutes it was a lot better, with a dull discomfort which I sometimes have after v days

I was having major doms as I always do, which lasted 5 days all the way to the heavy day, but I still made my PRs

I guess these results are normal for a heavy v day, but is there anything to help the back/knees immediately after the workout? Would foam rolling right after make my life easier? I walk around 80% of my adult life with fatigued lumbar with the TM template is that normal or too extreme?


I usually foam roll when the doms are extreme, 24-28 hours after the workout
It now seems the current volume days are too hard to the extreme that i can't do my job 100%, and my work is nothing physical, just standing up basically and helping costumers, just need to know how to ease the fatigue faster

[Mark Rippetoe]

Tell me about your diet. Sounds like a recovery issue.

[David_G]

I don't count calories or protein actually, but I try to eat every 3 hours.
Since in a student my diet is based on dairy, 4-5 eggs a day, 4-5 glasses of milk with protein, 1 lb cottage cheese, rice/pasta, 0.7lb canned tuna, 1 lb chicken, and I eat lots of peanuts also
Following 60% of the quantities of vitamins/minerals offered in Starr's book
I usually drink only water and juices
I eat red meat and salmon on the weekend, talking about heavy eating, 3 lbs red meat and 2 lbs of salmon on fri-sat combined

My bodyweight started to drop even I eat the same normal amounts and I now weigh 103.5kg, maybe I should be eating more due to the heat and humidity?

[Mark Rippetoe]

Since in a student my diet is based on dairy,

Somehow this is logical? Why is it so fucking hard to communicate the program requirements effectively? Why will you people not eat, and when will you stop being puzzled about why you're not making progress when you're not eating?

[Kazzin]

Mark seems touchy today, but if your bodyweight is DROPPING then yeah, TM is going to kill you. You need to eat more.

[Mark Rippetoe]

Let me ask you a question, Kaz. Of my 16,760 posts to date, how many of them have dealt with this fucking question? I'd guess about 2,000. I guess my question is, why do noobs fail to do their homework? Do we need a homework requirement before posting on the Q&A, and how do we enforce it? Or do I actually start deleting fully half of the posts I get here?

[Lou Guerra]

MOMG test for special account privileges to post in Coach's Q&A - I would volunteer to write it. In regards to the OP, it's confusing given the amount of numbers used in your post why you wouldn't take more of an interest in knowing how many calories you're taking in each day. I think you will be surprised when you exchange words like "a lot" with "O shit, I only ate 2500 cals today."

[Tiburon]

Since in a student my diet is based on dairy, 4-5 eggs a day, 4-5 glasses of milk with protein, 1 lb cottage cheese, rice/pasta, 0.7lb canned tuna, 1 lb chicken, and I eat lots of peanuts also
?

Sounds like a decent breakfast

[tdood]

TM volume day requires 2 days of binge eating to recover from.

[jheald1]

Hi coach
I was having major doms as I always do, which lasted 5 days all the way to the heavy day, but I still made my PRs

Mark,

If the OP is able to hit his heavy days, then why do you think he needs to eat more? He appears to be making progress, he's just sore and exhausted after the volume days. Wouldn't it makes sense to reduce volume days, like Andy suggests?

I don't know why "YNFTP" is your response, when "I'm not progressing" isn't the question...just saying.