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Old 01-11-2014, 09:28 AM   #1
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Default Recovery Thread

I wanted to start a thread specific to recovery techniques. This thread can be used by anyone, but ultimately I have some questions that I'd like some guidance on.

I am a late-intermediate lifter and am 30 this month. Definitely not a masters lifter, but I am definitely not 21 anymore either! Within the past year, I am finding that I am increasingly tight and experiencing sore joints (often hips, shoulders and SI joint). Foam-rolling, heat patches, liniments and ibuprofen have become staples in my recovery regimen. Without them, I truly feel that my lifts would progress much more slowly or possibly not at all, and I may even experience more injuries.

Any longevity in strength training/sports requires attention to mobility and recovery. I'd like to keep progressing and realize my full potential, but I feel as if I am entering a phase in which I can make or break that goal simply by paying strict attention to my mobility and recovery, or by neglecting it.

For late-intermediates and advanced lifters, what recovery techniques have you found to be optimal to help you maintain steady progress on your lifts and your overall health and bodily function?

Also, for those of you who have been in this game for some time, what are some things you wish you had done differently in regard to taking care of your body?
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Old 01-11-2014, 10:03 AM   #2
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tennis ball
foam roll
professional massage
self trigger point massage
hot bath/shower and contrast baths/showers
light, higher rep mobility work
testosterone
quality food
consistent sleep and routine
less frequency in the gym (longer recovery window)
lower rep counts
aspirin at bedtime
alcohol/caffeine in moderation
creatine
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Old 01-11-2014, 10:12 AM   #3
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Hot and cold showers.
Foam rolling.
Light stretching.
yoga.
walking.
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Old 01-11-2014, 10:16 AM   #4
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Absolutely nothing. But then, I'm an "early intermediate" at best.

On the other hand, I am 39...
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Old 01-11-2014, 03:01 PM   #5
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I have never heard of taking aspirin at bedtime for recovery? What's the science/logic behind that?
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Old 01-11-2014, 03:03 PM   #6
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Originally Posted by Dray View Post
Absolutely nothing. But then, I'm an "early intermediate" at best.

On the other hand, I am 39...
Lol, start now??? It will only help you get stronger.
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Old 01-11-2014, 09:39 PM   #7
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Originally Posted by afraziaaaa View Post
I have never heard of taking aspirin at bedtime for recovery? What's the science/logic behind that?
It's an anti-inflammatory, anti-coagulant and lowers blood pressure.

Better sleep, better recovery.

Peanut butter also makes a great sleep aid.
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Old 01-12-2014, 03:19 AM   #8
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I go to a physio/sports massage therapist once every other month (will visit more frequent now when training for competition season) and I find it well worth the money. My best advice, its hard IF possible to dig into those sweet spots in the hip and shoulder blade area by yourself using a ball ir roller.
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Old 01-12-2014, 08:36 AM   #9
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Quote:
Originally Posted by jdmalm123 View Post
It's an anti-inflammatory, anti-coagulant and lowers blood pressure.

Better sleep, better recovery.

Peanut butter also makes a great sleep aid.
I eat peanut butter by the spoonful!

I will give the asprin a try. I take ibuprofen sometimes now, but with the asprin do people just use the low dose 81mg or what?
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Old 01-12-2014, 08:42 AM   #10
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Quote:
Originally Posted by jdmalm123 View Post

Peanut butter also makes a great sleep aid.
Are you freaking kidding me?!
Fuarking awesome! But why? I know some carbs before bed is beneficial for sleep but peanut butter is only a little fiber and sugar.
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