Member
Lesson from this week. Between my wife and a couple of co workers I have been told I look tired. I have been asked "are you in pain" ? you look like you hurt.
Those close to you can see changes in the way you move and act before you realioze you are doing so.
I may listen more closely to others now, and make adjustments instead of trying to work through being beat up or tired. Trying to work through and around an injury may also be more taxing than I thought.
The fact is my back and hips are pretty beat up, I should know better than to try to stack more than 3 weeks of heavy accumulation at a time. I need to undulate volume and intnesity more often.
Member
Thurdsy 16 April
Active recovery. 1.5 mile walk with a few intervals of trots.. I need to break out of a walking gaitmore often.
40 minute hot tub soak then
CONTRAST SHOWEER! Actually its not that bad I feel strangely refreshed.
Tommorow I am going to try...the 10 minute ice bath.
I am getting desperate to improve recovery.
Starting Strength Coach
Good luck with that ice bath. If you get through the first 90 seconds, you are good to go.Originally Posted by Bryanccfshr
Member
You've been putting in a lot of work, lately, Bryan. I think that the idea to undulate volume and intensity might assist in your recovering from the workload.
Member
Friday 17 april 2015
HRV said take a day of rest
For the first time in a long trime..I didnt feel like training... so I will train tommorow.
I did soak in the hot tub and then..
Ice bath. Wow. Generally my back and hips feel better. I just slipped right in/ My feet are still numb. .. THe first minute.. WOW..After about 2-3 miutes its not that bad. Pull the knees apart ....yikes!. By 11 minutes it was over..
I am looking forward to see if I feel better tommorow after that!
Member
Wow! 11 minutes? That's crazy. I can barely manage a minute when I've done it at the local Korean Spa.
Member
Saturday 18april 2015
Hrv go ahead and train intensely
Bwt 224.8
squat time to start squatting some weight now and then
405x2@7
425x2@8
445x2@8.5
415x2@7.5
415x2@7.5
That felt good. I will drive it up occasionally as I get reaquanted with the loads.
Press
135x5x3
Sled work just 90# added today
Reverse sled rows x20
And immediate 100# suitcase carries down the alley and back. 2 rounds
Forward sled ( pulling)sprints..60 yards x2
That's enough I have barbecue to make. After my ice bath.
Member
FWIW I did this a few weeks back, too. Sometimes your ego is hard to control. As Karl said this can have something to do with the recovery issues you had subsequently. I'm looking forward to hearing how you find the contrast stuff. The serious WL'ers I know do it on their training camps and claim it is like magic, allowing them to even do several sessions a day.
How is the shoulder feeling? 135 for 5's is something of a milestone with a bum shoulder, I'd say.
Member
I bet you'll like the contrast showers and ice baths. Whenever I can force myself to do a contrast shower I always feel much better afterwards. It seems to really help me with reducing DOMS. I always try to go hotter and colder with each contrasting cycle. If I start cold and end cold it also seems to help relax me before sleep. I've read that nationally supported weightlifting teams, like the Russians and Chinese, have hot and cold baths at their training facilities that they go in often during the day. Sounds really nice.
Member
Cold baths and contrast showers have an almost immediate effect on my sense of soreness and well being. I am just now starting to shed the bad judoo physically from the missed deadlifts.
On the presses. My shoulder feels good during the presses as long as I keep an "Acive" shoulder. I hate that term but simply put if I am pulling the bar apart during the movement and rack, it is pain free. If I relax that tension, i start to feel it.
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