So I’m through 1 week of workouts, and I thought it went pretty well.
As I said before, I’m following Jim Wendler’s Boring But Big program. That means a four workout rotation – squats, overhead press, deadlift, and bench press – and I’m doing one a day, 3 times a week.
This week I did overhead press, squat, and bench press. The routine is insane, but each day I did a 10 rep warmup set, 3 sets of 5 reps with increasingly heavy weight, then 5 sets of 10 reps at roughly 40% of my training max.
You know what, guys? I. Am. So. Sore. Who knew??
So today I knew I needed some myofascial release with the RumbleRoller, and I knew it was going to kill, so I was surfing the internet and delaying the inevitable.
In the process, I came across an article that Pavel Tsatsouline wrote for Tim Ferriss’ blog in which he describes the absolute, stripped away, bare minimum training program that is used by the top competition lifters.
I was very happy, though not particularly surprised, to see that the strategy he outlined is very much like the one I started earlier this week.
The thing I wasn’t doing that this article sold me on is static stretching. As Pavel put it, lifting heavy is all about training your muscles to contact powerfully and, at the end of a workout, they remain largely contacted.
Static stretches allow the muscles to lengthen and relax after all that work. Without doing the stretches, you risk losing length and some function of the muscle such that you may sacrificing measurable strength, 10% is the number Pavel puts on it.
So I went through a full body static stretch routine, taking as much time as I could, then rolled each of those muscles over my RumbleRoller. It hurt a bunch.
The good news is that, even though my muscles are just as sore as they were before this session, it loosened them and my joints and restored some range of motion.
So I’ll be continuing doing the static stretches, but I’ll be doing them at the end of the workout rather than days later, and I’m sure it will have an even better effect that it did today.