Pretty much no matter what I do I get pretty severe delayed muscle soreness. Usually next day isn't too bad, third day is pretty bad, fourth day sucks my balls. Perhaps my lifting consistency is to blame. Do suggest just powering through it. I get it even when my intensity isn't that high. I did insane cycling class with intervals and shit for an hour and I was only sore a couple of days. I did 5x5 bench at a weight I could easily do 10-12 reps at and I'm worthless for 5 days. Does sleep have an effect, obviously diet has some effect, but my diet isn't that terrible. I think I'll just try powering through to see what happens. I've been avoiding working the same muscles when they are fairly sore.