Good night’s sleep for powerlifters

Alright, so it is important to not forget you’re a powerlifter even when you step out of your gym environment.  You know the things that go into your daily routine as an athlete you breath feel and smell powerlifting,,So let’s make sure you are able to “dream about it” too.  After a training set in the heavy section of the muscle department you are probably at bedtime ready for a good night sleep.  I sleep on a firm mattress I am a side sleeper and as the case keeping your spine in its natural state through out the night is very important to spinal health and minimising injury during lifts.  In addition to my mattress I have a 3 inch memory foam that is really good at keeping your natural spinal form. I have not slept on a “tempurpedic” and they are quite expensive too. I have layed on one in a store and they feel allot like my memory foam maybe a little firmer. But the memory foam is 40 to 80 dollars verses $1700.00 for a tempurpedic.  I also use a memory foam or firm pillow allowing the neck vertebra to stay in sync with the spine.  I took the foam off and switched beds putting on a thick down pad with a smaller pad on that making my bed very soft.  I slept well with this and it felt comfortable but I started having lower back pain.  So I switched the pads out and back to the memory foam and after a few nights it went away.  I am not saying you should change out your bed because my type of bedding may not work for you.  I fly for a living so I have slept in many many hotels across our nation.  Some of their beds really are bad.  And the pillows worse.  I have mixed feelings about the “sleep number” bed.  I slept on them at the Radisson they seem to be ok.  So you know when you go compete and your staying at a hotel you probably notice back pain the next day or two.  Unrelated to the back pain after those squats and dead lifts.  Or maybe you could not tell between the pain if any.  So some people take their pillow with them on an overnight why not roll up some memory foam and take it too?.  Seeing a chiropractor to make sure all is straight my be in the cards for you as well.  Make up your nest for the night before the competition and dream heavy!


The History of The World’s Strongest Man

 Created in 1977, the World’s Strongest Man has become the premier event in strength athletics. For over 30 years, the strongest men on the planet have come together in a series of unique and amazing tests of strength to determine the World’s Strongest Man. The competition has travelled to stunning and varied locations such as Zambia, Iceland, Mauritius, Malaysia, Morocco, China and the USA.

 Legendary figures in the sport have cemented their legacies at the World’s Strongest Man. Bill Kazmaier, Jon Pall Sigmarsson, Magnus ver Magnusson and Mariusz Pudzianowski captured multiple titles and each can claim to be the sports greatest champion.

 At Universal Studios, California, Bruce Wilhelm became the first person to earn the title of the World’s Strongest Man. Wilhelm, a former Olympic Weightlifter from the United States, repeated as winner in 1978. American domination of the event continued with Don Reinhoudt winning in the following year and the emergence of Bill Kazmaier as one of the greatest talents in the history of the sport. Kazmaier, a former world power lifting champion, overwhelmed his competition while winning the championship over three consecutive years, from 1980 through 1982

Geoff Capes, of England, became the first non-American to be crowned as the World’s Strongest Man in 1983 and the former Olympic shot-putter would later add a second title in 1985. Iceland’s Jon-Pall Sigmarsson, combined his ‘Viking Power’ and an unbelievable personality, to carry him to 4 championships between 1984 and 1990. Magnus ver Magnusson, was the dominant force in strength athletics in the 1990’s. Considered by many to be the first modern strength athlete, ver Magnusson matched the four titles of his Icelandic countryman, Sigmarsson, including wins over three consecutive years from 1994 to 1996.

 Scandinavian supremacy continued in the late 1990’s and into the next century Finland’s Jouko Ahola won pair of championships in 1997 and 1999, while Magnus Samuelsson of Sweden, Finland’s Janne Virtanen, and Norway’s Svend Karlsen each won a title of their own.

 Today, the balance of power has clearly shifted to Eastern Europe, Mariusz Pudzianowski of Poland was victorious in 2002 and 2003 before being dethroned by the Ukraine’s Vasyl Virastyuk in 2004. But the Polish strongman returned to the top in 2005, becoming just the fourth man to win 3 or more championships. 2006 led to a nail biting finish between Phil Pfister of the USA and Pudzianowski, but Pfister managed to gain the top spot in the last heat of the last event. This was the first time an American had won the title since Kazmaier in 1982.

 This delayed Mariusz winning his 4th title and equalling the record set by ver Magnusson and Sigmarsson but it wouldn’t be long before he was back at the top and setting his own records.

After picking up his 4th title in 2007, he went from strength to strength and although being pushed to the last event by Derek Poundstone in 2008 Mariusz Pudzianowski became the first athlete to claim 5 titles, a record which will be hard to beat

Active Release Techniques update

I have had two appointments now with the chiropractor trying the ART active release treatment. I think it is a little too soon to tell of improvement to my torn pectoral injury. He informed me that due to the severity of the tear that ART would not put the muscle back in its original condition but indeed will help overall verses no treatment. I do notice my range of motion in my arm is improving just after the second treatment. I am confident of this therapy.  Breaking up the adhesion’s or scar tissue improves soft muscle tissue repair in the injured area.  Also the training of ART is specific to feeling for adhesion’s.  He found additional adhesion’s I did not know about and he worked those areas as well.  The stretching and kneading of the muscle area is slightly painful but feeling like something is working. I will keep an update in the near future. I feel this is going to be a good treatment decision.

                     Below is a summary of this therapy


What is A.R.T. and how does it work?

Active Release Techniques (ART) is a non-surgical way of diagnosing and treating myofascial adhesion/scar tissue within muscles, fascia, tendons and ligaments. When soft tissue is injured, it literally “gets sticky”: Filaments of the muscle tissue get bound together, forming dense scar tissue or adhesion’s, restricting blood flow and oxygen delivery to the muscles. This causes the muscle to become tight and leathery, like a leather belt rather than an elastic rubber band. These adhesion’s impede movement, cause the muscle to become less elastic and less flexible, and may entrap nerves. The “gluing” together of the muscles leads to pain, weakness, and improper function. The pain comes and goes and each flare-up is a little worse. The cycle continues.

Dr. Mike Leahy, the founder of Active Release Techniques, explains more, “The ‘art’ of it all is being able to know where to look for adhesion’s, how to feel for them and how to use active motion of the body part to break them up. Active motion separates this procedure from most other soft-tissue manipulation techniques. To break an adhesion, you actually have to put your thumb and fingers on it and make it move in a way that breaks it away from the tissues.”

During a session, both the doctor and the patient can feel the adhesion break apart. “It kinda hurts,” Leahy says. “But most people describe it as ‘hurts good’. ” The results are usually noticeable within the first few treatments. While some patients need further treatments, many can maintain the improvements with a proper diet, exercise and a stretching/strengthening program.

A.R.T. is not massage. Deep tissue massage, rolfing, and trigger point techniques all use a kneading motion or deep pressure to “smash” the adhesion. A.R.T uses lighter pressure and more friction to “shear” the adhesion. Trying to crush an adhesion can lead to damaging the healthy muscles tissue.. A.R.T. uses more tension and friction to break up adhesion’s in the injured areas of the muscle. For additional information visit