Bigredbull

I tried saunas and cold showers to aid recovery for years. I feel they were actually mini stress events which added nothing (at best) in my endeavors to lifting more weight. Better sleep and more food took care of that.

Questions:

1) Why do so many elite sports teams and ex phys journals promote the values of hot and cold therapy because I’m really not sure the theory transfers into reality.

2) In my experience, a hot bath does a better job of deeply relaxing the muscles than a sauna. Sauna after effects made me feel tired in an energetically drained way but the bath made me feel “bone deep super relaxed”. Why is this so and am I alone in observing this?

Mark Rippetoe

1. This is Athletic Trainer mythology. My experience was the same as yours: a serious contrast shower is very stressful, and actually made me break a cold sore on several occasions (I was rather dense). Same as ice bags all over athlete's knees and shoulders -- seems like it ought to help, but it really doesn't. But the momentum is there, and they're going to keep doing it.

2. I haven't had a bath in years, so I don't remember. I like saunas, but I don't have one so I don't get to use it.

NatashaNZ

I'm a competitive IPF Masters 2 female powerlifter and read a lot of your material.

I'm struggling with my deadlift lockout, always fast off the floor, but struggle in the last third, get "stuck" mid thigh and wondering if you have an article or advice which may provide some pointers on what's wrong with it?

Funny thing is my squat has improved dramatically and will overtake my deadlift soon - which seems to indicate to me my strength is ok but my deadlift technique is off.

I do have an SI issue in my right hip, which leads to an imbalance and really annoying high hamstring problem on the left leg.

Currently squating 1rm 140 kilos but can't get past 145 kilos on deadlift.

Deadlift conventional, have trained sumo, but definitely stronger conventional.

It's almost like I can't get my hips through to lock it out. Wondering if that's a problem that accessory work might help?

Mark Rippetoe

This is a classic case of the correct application of Rack Pulls, as described in the book.

NatashaNZ

Will review book advice and add into the program.

NatashaNZ

Did the first session of Rack pulls. Could feel the benefit - helped tightened up lats and got the hip hinge working better. Also using strap's (which wouldn't normally) allowed me to concentrate on form technique, just getting over the bar a little more than the rack allows for makes a big difference. Great exercise, looking forward to alternating with the halted deadlift next week.