Adarq.org

Didn't get a chance to post last night. FIRST DAY OF ADARQ PLAN NUMBA ONE.

s1: volume-strength
- RATING (7/10)
soreness in abs, pecs and lats, felt a bit flat overall but not bad

- warmup

- ME jumps (~5-7 x 2)
30-31, not great but not worried about it given how high I was getting on Sunday

- MR double leg bounds: 5 x 5
Forgot to do these.

- SQUAT: 3 x 3
255, 255, 255

-SQUAT 3x8
225, 225, 225 == harder than expected

- UPPER (SS)
OHP: 3x5
110, 110, 110 == easier than expected
DB row: 3x8
50, 50, 50 == likewise

- UNILATERAL: 3 x 3e (BSS)
135, 135, 135

- OPTIONAL: CORE (Y/N?)
N

- STRETCH
Not well enough but was crunched for time at the end. Stretched later.

First day wearing new Do-Wins. It's gonna be an adjustment, feels really different than barefoot on plates. Not as good, honestly, which was disappointing. The shoes also make my feet want to pronate, which I'm not sure is good. Maybe I'm just not used to them yet.

J Athl Train. 2005 Jul-Sep;40(3):174-80.
Effects of massage on delayed-onset muscle soreness, swelling, and recovery of muscle function.

Zainuddin Z, Newton M, Sacco P, Nosaka K.

Edith Cowan University, Joondalup, Western Australia, Australia.

Comment in:

    * J Athl Train. 2005 Jul-Sep;40(3):186-90.

Abstract

CONTEXT: Delayed-onset muscle soreness (DOMS) describes muscle pain and tenderness that typically develop several hours postexercise and consist of predominantly eccentric muscle actions, especially if the exercise is unfamiliar. Although DOMS is likely a symptom of eccentric-exercise-induced muscle damage, it does not necessarily reflect muscle damage. Some prophylactic or therapeutic modalities may be effective only for alleviating DOMS, whereas others may enhance recovery of muscle function without affecting DOMS.

OBJECTIVE: To test the hypothesis that massage applied after eccentric exercise would effectively alleviate DOMS without affecting muscle function.

DESIGN: We used an arm-to-arm comparison model with 2 independent variables (control and massage) and 6 dependent variables (maximal isometric and isokinetic voluntary strength, range of motion, upper arm circumference, plasma creatine kinase activity, and muscle soreness). A 2-way repeated-measures analysis of variance and paired t tests were used to examine differences in changes of the dependent variable over time (before, immediately and 30 minutes after exercise, and 1, 2, 3, 4, 7, 10, and 14 days postexercise) between control and massage conditions.

SETTING: University laboratory.

PATIENTS OR OTHER PARTICIPANTS: Ten healthy subjects (5 men and 5 women) with no history of upper arm injury and no experience in resistance training.

INTERVENTION(S): Subjects performed 10 sets of 6 maximal isokinetic (90 degrees x s(-1)) eccentric actions of the elbow flexors with each arm on a dynamometer, separated by 2 weeks. One arm received 10 minutes of massage 3 hours after eccentric exercise; the contralateral arm received no treatment.

MAIN OUTCOME MEASURE(S): Maximal voluntary isometric and isokinetic elbow flexor strength, range of motion, upper arm circumference, plasma creatine kinase activity, and muscle soreness.

RESULTS: Delayed-onset muscle soreness was significantly less for the massage condition for peak soreness in extending the elbow joint and palpating the brachioradialis muscle (P < .05). Soreness while flexing the elbow joint (P = .07) and palpating the brachialis muscle (P = .06) was also less with massage. Massage treatment had significant effects on plasma creatine kinase activity, with a significantly lower peak value at 4 days postexercise (P < .05), and upper arm circumference, with a significantly smaller increase than the control at 3 and 4 days postexercise (P < .05). However, no significant effects of massage on recovery of muscle strength and ROM were evident.

CONCLUSIONS: Massage was effective in alleviating DOMS by approximately 30% and reducing swelling, but it had no effects on muscle function.

So, I would like to hear some opinions on training with soreness (working out a sore muscle), heavy or light soreness, and if possible get some articles or papers about that topic

http://books.google.com/books?id=ueMh1x7kFjsC&pg=PA59#v=onepage&q&f=false

Quote from: bedouindunker on December 06, 2010, 06:10:56 pm

man... squatting with rambo knife... is the secret to vert success... LOL.

it makes you feel stronger for sure, no joke.. hah.. its like some tribal shit.

Quote

at first i thought it was your celphone or something!... haha!

but thats just bad ass man... do that in a public gym man! no will go near the squat rack to do their curls!

nah, in usa i'd get a felony in a public gym.

pc

Not in Arizona.

EVERYTHING IS AN ABSOLUTE! CONTEXT DOESN'T MATTER, WHAT I DECREE IS LAW AND ANYONE WHO DISAGREES IS A FAT PUSSY OR A SKINNY PUSSY OR BOTH! MY LIFTERS ARE STRONG SO YOU SHOULD TRAIN LIKE THEM! I UNDERSTAND EVOLUTIONARY THEORY AND THE HISTORY OF SPORT BETTER THAN ANYONE WITH THAT THERE BOOK LEARNING! BOOK LEARNING IS FOR PUSSIES! ATHLETES OFTEN RUN 30 MPH AND GET CONCUSSIONS! THE BEST WAY TO TEACH THE FORTY IS TO HAVE YOUR ATHLETE FACEPLANT REPEATEDLY! JUICE IS EVIL! I AM KNOWLEDGEABLE BECAUSE MY LIFTERS ARE STRONG SO YOU SHOULD LISTEN TO ME!

HA!

UNC sucks.

60 min of foam roll and stretch=     nice pr man! considering it was on your first jump, you probably have more in you too! 

Thanks zgin. Yeah, foam rolling tends to take a while for me cause I got trigger points and tightness all over the place. When I have time I like to spend a while on it. Stretching, too. It's not always a full hour but I always feel much better after a good soft tissue session.

NOTE TO SELF: I need to expand the STW-style stretching a bit. I already do the core stretches plus calves and pecs and am getting somewhat prolific at those. Will add hamstrings and low back next, I think.