9091
Pics, Videos, & Links / Re: Martin Wildauer deadlift 5x340kg RAW & 31x200kg in 68 sec
« on: December 09, 2010, 10:38:45 am »
Sweet baby Jesus.
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9092
Calisthenics, Bodyweight Training, Gymnastics, Parkour / Re: My Playground - Preview - Excellent filming + great footage
« on: December 09, 2010, 10:12:11 am »What the hell are they doing in Copenhagen, then?
MotherFUCKER, I swear to god I actually do know where Copenhagen is.
9093
Pics, Videos, & Links / Re: beast
« on: December 08, 2010, 05:41:40 pm »9094
Injury, Prehab, & Rehab talk for the brittlebros / Re: Dorsal foot pain
« on: December 08, 2010, 02:05:40 pm »I've been having pretty bad dorsal foot pain (left foot) for the past week or so. The pain only comes when I wear shoes; the only shoes I have are 3 pairs of Nike Frees; one of the pairs has "Superfeet" (orange colored) insoles, and the others do not have any inserted insoles. Do you guys have suggestions of rehab exercises or shoe/insole recommendations?
Also, it's pretty important for me that I get a chance to walk multiple miles regularly because I'm only able to shit right after a long walk accompanied by coffee.
I don't think that's good.
9095
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 08, 2010, 01:41:48 pm »
Likely none of your will care about this, but it's rocking my industry's world right now: http://www.usaid.gov/press/releases/2010/pr101208.html?utm_source=twitterfeed&utm_medium=twitter.
Quote from: USAID
FOR IMMEDIATE RELEASE
www.usaid.gov
WASHINGTON, DC - Today, the United States Agency for International Development (USAID) suspended the Academy for Educational Development (AED) from receiving new U.S. Government awards pending an ongoing investigation by the USAID Office of Inspector General (OIG). Initial findings by USAID's OIG reveal evidence of serious corporate misconduct, mismanagement, and a lack of internal controls, and raise serious concerns of corporate integrity.
The investigation was initiated in the spring of 2009 and OIG informed USAID of its findings this summer.
USAID took this suspension action in response to substantiated evidence of misconduct by AED. The Agency takes seriously any allegations involving the mismanagement of U.S. Government funds. USAID is conducting a review of every program associated with AED. The review will determine the best steps forward for ensuring the protection of U.S. taxpayer funds and the continuity of the United States' development goals. USAID will continue to work closely with OIG during its investigation.
9096
MOVIES & ENTERTAINMENT & SHeeT! / Re: Favorite Movies
« on: December 08, 2010, 11:51:43 am »
1. The Lion King
Everyone else is vying for second place.
Everyone else is vying for second place.
9097
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 08, 2010, 11:47:44 am »I can do 4x5 on DB press with 60's. If 50's aren't easy for you something is very wrong...
They were rows. And yes, they were very, very easy.
9098
Nutrition & Supplementation / Re: Non mainstream supplements....
« on: December 08, 2010, 10:12:23 am »
"ecconasia" = echinacea
9099
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 08, 2010, 09:39:17 am »
9100
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 08, 2010, 09:35:33 am »
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.
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.
9101
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: December 07, 2010, 04:35:01 pm »
I am barely computer literate. Thanks adarq.
9102
Injury, Prehab, & Rehab talk for the brittlebros / Re: Sore! - to train or not to train, that's the question!
« on: December 07, 2010, 04:29:47 pm »
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.
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.
9103
Injury, Prehab, & Rehab talk for the brittlebros / Re: Sore! - to train or not to train, that's the question!
« on: December 07, 2010, 04:25:12 pm »
J Strength Cond Res. 2009 Jul;23(4):1282-6.
Effect of delayed-onset muscle soreness on elbow flexion strength and rate of velocity development.
Nguyen D, Brown LE, Coburn JW, Judelson DA, Eurich AD, Khamoui AV, Uribe BP.
Human Performance Laboratory, Department of Kinesiology at California State University, Fullerton, California, USA.
Abstract
Eccentric muscle actions cause muscle damage and lead to delayed-onset muscle soreness (DOMS), which may impair performance. The purpose of this study was to examine the effect of DOMS on elbow flexion strength and rate of velocity development (RVD). Nineteen college male subjects performed 6 tests (pre- and posteccentric and every 24 hours for 4 days). In the preeccentric tests, each subject reported his arm pain and then did 5 concentric repetitions of elbow flexion/extension on an isokinetic dynamometer at 240 degrees x s(-1). Each subject then completed 6 sets of 10 eccentric elbow flexion actions at 30 degrees x s(-1) and finished with a posteccentric test with another 5 concentric repetitions at 240 degrees x s(-1). On days 1-4, each subject reported his arm pain and then did 5 more repetitions at 240 degrees x s(-1). Analysis was performed on the values for DOMS, peak torque (PT), and RVD. For DOMS, scores on the posteccentric test (2.34 +/- 2.53), day 1 (3.18 +/- 2.18), day 2 (3.21 +/- 2.91), day 3 (1.81 +/- 1.78), and day 4 (1.02 +/- 1.30) were all significantly (p < 0.05) greater than the preeccentric scores (0.00 +/- 0.00). For PT, the scores on the posteccentric test (22.40 +/- 8.87 ft x lb(-1)) and day 1 (23.88 +/- 9.00 ft x lb(-1)) were both significantly less than on the preeccentric test (29.56 +/- 8.42 ft x lb(-1)). The RVD scores on the posteccentric test (1505.73 +/- 462.12 d x s(-1) x s(-1)), day 1 (1571.55 +/- 475.99 d x s(-1) x s(-1)), and day 2 (1546.99 +/- 494.52 d x s(-1) x s(-1)) were all significantly less than on the preeccentric test (1719.86 +/- 473.18 d x s(-1) x s(-1)). This suggests that muscle damage may cause significant decreases in elbow flexion concentric strength and RVD even as DOMS remains elevated.
Effect of delayed-onset muscle soreness on elbow flexion strength and rate of velocity development.
Nguyen D, Brown LE, Coburn JW, Judelson DA, Eurich AD, Khamoui AV, Uribe BP.
Human Performance Laboratory, Department of Kinesiology at California State University, Fullerton, California, USA.
Abstract
Eccentric muscle actions cause muscle damage and lead to delayed-onset muscle soreness (DOMS), which may impair performance. The purpose of this study was to examine the effect of DOMS on elbow flexion strength and rate of velocity development (RVD). Nineteen college male subjects performed 6 tests (pre- and posteccentric and every 24 hours for 4 days). In the preeccentric tests, each subject reported his arm pain and then did 5 concentric repetitions of elbow flexion/extension on an isokinetic dynamometer at 240 degrees x s(-1). Each subject then completed 6 sets of 10 eccentric elbow flexion actions at 30 degrees x s(-1) and finished with a posteccentric test with another 5 concentric repetitions at 240 degrees x s(-1). On days 1-4, each subject reported his arm pain and then did 5 more repetitions at 240 degrees x s(-1). Analysis was performed on the values for DOMS, peak torque (PT), and RVD. For DOMS, scores on the posteccentric test (2.34 +/- 2.53), day 1 (3.18 +/- 2.18), day 2 (3.21 +/- 2.91), day 3 (1.81 +/- 1.78), and day 4 (1.02 +/- 1.30) were all significantly (p < 0.05) greater than the preeccentric scores (0.00 +/- 0.00). For PT, the scores on the posteccentric test (22.40 +/- 8.87 ft x lb(-1)) and day 1 (23.88 +/- 9.00 ft x lb(-1)) were both significantly less than on the preeccentric test (29.56 +/- 8.42 ft x lb(-1)). The RVD scores on the posteccentric test (1505.73 +/- 462.12 d x s(-1) x s(-1)), day 1 (1571.55 +/- 475.99 d x s(-1) x s(-1)), and day 2 (1546.99 +/- 494.52 d x s(-1) x s(-1)) were all significantly less than on the preeccentric test (1719.86 +/- 473.18 d x s(-1) x s(-1)). This suggests that muscle damage may cause significant decreases in elbow flexion concentric strength and RVD even as DOMS remains elevated.
9104
Injury, Prehab, & Rehab talk for the brittlebros / Re: Sore! - to train or not to train, that's the question!
« on: December 07, 2010, 04:21:46 pm »9105
Injury, Prehab, & Rehab talk for the brittlebros / Re: Sore! - to train or not to train, that's the question!
« on: December 07, 2010, 04:20:25 pm »
J Strength Cond Res. 2010 Aug;24(
:2042-9.
Acute effects of high-intensity dumbbell exercise after isokinetic eccentric damage: interaction between altered pain perception and fatigue on static and dynamic muscle performance.
Sakamoto A, Maruyama T, Naito H, Sinclair PJ.
Graduate School of Decision Science and Technology, Department of Human System Science, Tokyo Institute of Technology, Tokyo, Japan. s_akihiro@hotmail.com
Abstract
This study aimed to determine whether high-intensity dumbbell exercise involving both concentric and eccentric contractions would provide a temporary alleviation of delayed-onset muscle soreness (DOMS). It also examined the effect of alleviated muscle soreness on dynamic muscle performance using a stretch-shortening cycle (SSC; peak angular acceleration and velocity of the elbow during both lowering and concentric phases) to provide indirect evidence that DOMS contributes to the dynamic performance decrement after eccentric injury. Thirteen untrained adults performed 30 maximal isokinetic eccentric contractions of the elbow flexors to induce eccentric damage. Five sets of arm curls using a dumbbell (equivalent to 70% of isometric maximal voluntary contraction) were then performed until failure on days 1, 2, 3, and 5 of recovery. Muscle soreness significantly decreased after each session of dumbbell exercise (p = 0.001). Isometric strength further decreased immediately after dumbbell exercise, indicating muscle fatigue (p < 0.001). Dynamic performance variables were less affected by fatigue, however, with performance being reduced only for peak lowering velocity (p < 0.001). Other measures of dynamic performance were relatively constant after dumbbell exercise, particularly on days 2 and 3 when soreness was greatest. It was concluded that high-intensity concentric/eccentric dumbbell exercise was able to temporarily alleviate DOMS and that this reduction in soreness served to counter the effect of peripheral muscle fatigue during dynamic activities. Practical applications of this study are that after eccentric damage, alleviation of muscle soreness through an optimal warm-up may be helpful to temporarily recover dynamic muscle performance. Free-weight loading is one suggested technique to temporarily manage DOMS.
:2042-9.Acute effects of high-intensity dumbbell exercise after isokinetic eccentric damage: interaction between altered pain perception and fatigue on static and dynamic muscle performance.
Sakamoto A, Maruyama T, Naito H, Sinclair PJ.
Graduate School of Decision Science and Technology, Department of Human System Science, Tokyo Institute of Technology, Tokyo, Japan. s_akihiro@hotmail.com
Abstract
This study aimed to determine whether high-intensity dumbbell exercise involving both concentric and eccentric contractions would provide a temporary alleviation of delayed-onset muscle soreness (DOMS). It also examined the effect of alleviated muscle soreness on dynamic muscle performance using a stretch-shortening cycle (SSC; peak angular acceleration and velocity of the elbow during both lowering and concentric phases) to provide indirect evidence that DOMS contributes to the dynamic performance decrement after eccentric injury. Thirteen untrained adults performed 30 maximal isokinetic eccentric contractions of the elbow flexors to induce eccentric damage. Five sets of arm curls using a dumbbell (equivalent to 70% of isometric maximal voluntary contraction) were then performed until failure on days 1, 2, 3, and 5 of recovery. Muscle soreness significantly decreased after each session of dumbbell exercise (p = 0.001). Isometric strength further decreased immediately after dumbbell exercise, indicating muscle fatigue (p < 0.001). Dynamic performance variables were less affected by fatigue, however, with performance being reduced only for peak lowering velocity (p < 0.001). Other measures of dynamic performance were relatively constant after dumbbell exercise, particularly on days 2 and 3 when soreness was greatest. It was concluded that high-intensity concentric/eccentric dumbbell exercise was able to temporarily alleviate DOMS and that this reduction in soreness served to counter the effect of peripheral muscle fatigue during dynamic activities. Practical applications of this study are that after eccentric damage, alleviation of muscle soreness through an optimal warm-up may be helpful to temporarily recover dynamic muscle performance. Free-weight loading is one suggested technique to temporarily manage DOMS.