Why are my shoulders so sore?

I haven't lifted since Thursday, and that was a squat/ bench/ romanian deadlift day so no overhead work since Tuesday. Seems like today, nearly a week later, my shoulders would be fine. It was finally okay to take a hot shower so that relaxed them a bit. Also, I took yoga this morning but didn't push myself at all, I'm not even going to log it on Fitocracy. My period started too. Today's goals are squat 3 x 3 x 135, bench 3 x 3 x 100, deadlift 1 x 3 x 135, 1 x 3 x 145, 1 x 3 x 155.

The hot shower thing is because I had sclerothepary done Thursday evening and you aren't supposed to bathe in hot water for 72 hours after. I totally broke that rule a few hours early on Sunday, but today let super-hot water soothe my tight sore shoulders. Now I have to remember that there are little bruises all over the back of my legs and avoid shorts until they fade. Spider-veins are in my genetics as well as pale see-through Northern European skin, so every couple of years since 2000 I've been going to a vein doctor to have them zapped. This was the first time I allowed the nurse to do it instead of having the doctor, she did such a great job I hope she will be around two or three years from now when I need it again. Very little pain and itching, and the bruises are much smaller and paler this time around.

Yoga and lifting part 2

I am sold on the combination of yoga and weightlifting. Before I started practicing yoga regularly I was constantly sore, to the point of always rubbing my legs and top of my back. Foam rolling was good but the results didn't last and I can't afford regular massages. It's been three months that I've been attending at least three yoga classes a week and the difference is wonderful. My legs are simply not stiff and sore anymore. Sometimes, in the yoga class the day after training with weights I feel inflexible, and foot cramps happen, but I let the body ease into the position without always trying to compete with myself in the last class or the person next to me, and invariably I am much more flexible and feel amazing by the end of the class.

At first it was like eating raw broccoli, detestable but you know its good for you. Now I'm hooked. If weightlifting is making you feel beat-up and older than you were before you started, I implore you to find a beginner or restorative yoga class before giving up on the weightroom.

Glute DOMS attacks!

I'm not sure why but my ass is sore as heck. Here is the workout that did it: I started with a warm-up of 12 hyperextensions alternated with 12 push-ups. Three rounds of that. Then squats, 1 x 10 x air, 1 x 10 x 45, 1 x 5 x 65, 1 x 4 x 95, 1 x 3 x 105, 3 x 3 x 110. I feel like such a pussy squatting low weights like that but the back issues were too severe for it to be smart to push faster. Clean and press, 1 x 5 x 50 (did 50 instead of 45 as those little plates make it less likely I will drop the barbell on my foot. See other injury) 1 x 3 x 55, 1 x 3 x 65, 1 x 1 x 75, two failed press attempts at 75. So on to power cleans, 3 x 3 x 80, 3 x 3 x 75. Back started to be noticeable so wrapped it up for the night.

It was later that night the DOMs hit, funny as that workout doesn't seem like it would create that much of an effect. Who knows? This morning I took the long yoga class, then treadmill, walked 1.25 miles at 4.0, run .75 at 5.0. I need to make up the power snatchs and overhead squats that I didn't do Frieday. Add them in Monday.

Napping may ease DOMS

Yesterday was squat, clean, press and straight-leg deadlift day, and today I am refreshingly not sore. One reason I took two rest days between training this week was due to the delayed onset muscle soreness experienced after deadlifting Monday. Normally, I would have said the hell with it just go lift, but I came across an article (will link when I find it) that said DOMS is related to rhabdo which scared me into waiting until fully recovered. In brief, rhabdo is a horrible result of dehydration and over-exercising which can be fatal. I didn't expect anything so extreme (one never does) but as I was coming off a week lay-off from lifting and there is relatively little information out there about 43 y/o women beginning to lift and the effects of that, decided to proceed with caution.
Squatted 65 lbs, nice form, cleans were at 55 lbs, presses 50 lbs, straight-leg deads 85 lbs. So either the same or a bit lower after the week off and I was so done after the session. Later that day I indulged in a good nap as well as sleeping in this morning and now feel good. The straight-legged deads really pushed my hamstrings to the point of concern but today is fine. I think the sleep made a positive difference.

Doms darn it

Sore back and ass muscles today, that's what I get for going on vacation. I wonder if having PMS contributes to muscle soreness and fatigue. After filling in this month's calendar of workouts I may not take a deload week and just lift thru to January. I'm still figuring that out. Today is an easy day, Pilates (the instructor was so insulted when she found out her class was half of the easy day) then Spinning. Those classes break down to abs, balance, and endurance.