DOMS after a layoff

[RapidFail]

I started lifting again this week after a 3-week break post-vasectomy. I was recommend not to do any heavy (more than 30kg) lifting for 4 weeks, but couldn't wait any longer. I tried to eat at maintenance for the three weeks, but lost a little weight, down from 176lb to 174lb (I'm 6'1").

I'm doing Eric Helms's 4-day novice bodybuilding routine and have treated my first week back as a deload week, reducing the number of sets and reps as well as taking 10% of the load for every lift. My first upper body day went well, although the weight felt quite heavy, so I think a 10% loss of strength is probably about right.

The lower body day was much harder - I failed the front squats and lunges, and two days later, the DOMS is pretty crippling (hamstrings and particularly quads) so I haven't worked out since. Wondering who has experienced something similar?

[superman704]

I started lifting again this week after a 3-week break post-vasectomy. I was recommend not to do any heavy (more than 30kg) lifting for 4 weeks, but couldn't wait any longer. I tried to eat at maintenance for the three weeks, but lost a little weight, down from 176lb to 174lb (I'm 6'1").

I'm doing Eric Helms's 4-day novice bodybuilding routine and have treated my first week back as a deload week, reducing the number of sets and reps as well as taking 10% of the load for every lift. My first upper body day went well, although the weight felt quite heavy, so I think a 10% loss of strength is probably about right.

The lower body day was much harder - I failed the front squats and lunges, and two days later, the DOMS is pretty crippling (hamstrings and particularly quads) so I haven't worked out since. Wondering who has experienced something similar?

Why would you get a vasectomy?

[RapidFail]

Why would you get a vasectomy?

Just for fun.

Why do you think?! Because my wife and I already have two children and we don't want any more

[Heisman2]

That's very common and nothing to worry about if you were off for 3 weeks. Takes a couple workouts to get mostly back to where you were. Probably 2 weeks to get back to where you were before the break.

[air2fakie]

I'd be more worried about potential DOMS somewhere else. If doc said not to lift heavy for 4 weeks I assume he also meant to ease back into it weight wise too - make sure the strain of 10% less than normal, esp the lower body stuff, isn't going to mess anything up. Just looking out.

[TopHeavyMirin]

please listen to what your doctor says. dont complain in a few weeks about getting injured if you didnt listen to the doctor.
but DOMS after working out for the first time in a while makes sense. i find DOMS fun.

[hardyboysare]

Just for fun.

Why do you think?! Because my wife and I already have two children and we don't want any more

Lol very good.

Enjoy yourself my friend. Take it easy as advised by the others and work into it easy don't want any damage there now you are free.

DOMS is very common after a lay off especially post surgery.

[RapidFail]

Thanks for the concern and kind replies everyone. I've been listening to my body and everything is fine downstairs - if it wasn't I would have waited another week and I know the timeframe I was given was on the conservative side and many go back to lifting after 2 weeks (incidentally after 2 weeks I was still a bit sore). I'm not doing hip thrusts, or tightrope walking or anything that puts the area at risk.

I knew DOMS was likely, but this has been worse than I expected and for some reason only in the legs. I guess I just thought that doing half the volume and 10% less intensity would be enough - it was for my upper body, but my legs are truly cooked!

Regardless planning another upper body workout tomorrow and lower the next day.