No Crust Racing

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I had a little time tonight to do some quick testing. Checked the tailshaft and the marks were all aligned according to the paint marks. Backed the clutch pedal right off to ensure there was no preload. Removed the rubber grommet from the pivot fork hole and had a listen while it idled and took this video. How does this sound to you guys? I also had Kate rev the car for me in and around the rev point where the noise comes in and I could here "something" but it didn't sound as bad as it did the other day when I drove it. I'll take it off the stands and take it for a drive and see if it was the clutch being too loaded up or if it needs to be actually driving to make the noise. I used a screw driver to my ear and I can hear various noises from the bell housing but hard to tell if they are normal, there's definitely some thrust bearing noise but I thought all thrust bearings made "some" noise.

Ok... Well I'm going to regular people failure on every set at the highest weight I do I do as many sets as needed to ensure I've done at least 8 reps at that weight, for every exercise. But I see that I'm better off doing one warmup set and doing all my sets at that weight.

What does positive failure mean? I am going til failure on the 3rd and any subsequent sets. That is, I know I won't make another rep but I go for it and fail out on the way back up (using bench as example)

Too many reps, take too long as I do a full body routine 3x a week so 3 sets is about all I have time for on each thing. Squat, Bench, DL, Bent Row, Weighted Chins, Weighted Dips. 3x8 with 2min breaks takes about an hour. Would there be much benefit in going 3x5 and going heavier? I'm happy to get stronger, but not looking to get any bigger or heavier (I have a race suit and seat that I need to fit in). I realise calorie intake is part of that.

Hmm. Is the definition of "working set" considered to be the max weight you are currently doing on the exercise and anything else is considered warm up?

Hmm fair enough, I only consider the first set to be a warm up and the next 2 to be "work". Likewise though, If I was using the same weight on all 3 sets, and going 8, 8, 5 (or 5 5 3 in your example) would you then do a few more reps at the same weight to get the full 8 (5) reps up or would you add weight to push through that plateau? The question is what to do when the endurance isn't there, that it,s you have the power to move the weight, but would like to move it more times in one go rather than stopping/starting. What I've done in the past is move the final set weight to the second set and added weight for the last set above what I was doing before.

Crossfit dude might have been working on rehab/recovery? Weird otherwise. Regarding the more's.... If I can get 8 reps out on sets 1 and 2 but say only 4-5 on set 3 (each set heavier than the one before it) and I see this trend for a good few sessions, am I "better" off (I know that's a loose term) doing more reps of the final set weight? The second set weight? A higher weight? etc. At the moment, if I fail out at 4-5 on the final set I take a short break, then grab a few more reps at that weight, until I've done 8 total at that weight. Good approach to mores or would more weight be better? I ask because for 3 sessions I've done the more sets at the same weight thing, to make sure I get 8 at that weight, but I'm not seeing a correspodning improvement in how many I can get out in one go on that final set, still topping out at 4-5, and I'm not racking it assuming failure on the 5th or 6th rep, I'm going for it and trying, getting half way or so, not making it, putting it on the safeties, crawling out, re-racking, going again. I know effort is key, so im going to failure, when I take a 60sec break and can get out a few more reps, how should I go about them? Same weight, more, less etc.

Ahh yeah, I had bad SIJ issues and deadlifts was the thing that fixed it no doubt in my mind.

For me? I stopped them for the moment as my lower back and hammy were linked in discomfort. I started them lightly again last night.

+1 for physio or myo as opposed to Chrio. (For me the Myo I have is head and shoulders above the physio's I've seen, they have the same anatomical understanding but also are fantastic at deep tissue massage and myofascial release techniques that the Physio doesn't go near. I think a good SPORTS physio/Myo is better again, and there are people around my area who identify distinctly as such. The (free) physio I see at the hospital for my ankle is always saying how great it's going but she's only thinking from a basic functionality point of view, can I walk and jog pain free for a bit? Yes then you're doing great compared to the last guy I saw who can't walk unassisted. A decent sports centric therapist realises that you want hih level function, not just basic movement, and works towards that. I'm about to leave my free physio I think and head towards one of the sports specialists for higher level assessment and to work out how to help stop my bad foot rotating outwards and rolling inwards when load is placed on it, which f**ks squatting up badly for me, and also strains my god side as it carries much more of the load.

Yeah I'm reading its normal, I still think the TO might be preloaded from clutch pedal adjustment but I don't think I'll get time to play with that tonight.

Was annoyed so after a decent stretch did some light squatting anyway, only 50odd kgs for 10 reps but that was harder than it should have been, did one set of 88kg DL and all the rows so we'll see how the leg pulls up tomorrow. For some reason I am stuck on the bench, 93, 109 then only 4 reps at 116 every time, i go back and do more sets of 116 until i get 8 reps, but still it's annoying, though I don't know what I want from bench. What I don't like seeing is no progress and I'm eating more now than I was before, and more protein specifically. Chins I went 10 22.5 (for 8 aww yeah) then 25 and got 5-6 out before failure and did the rest next set, Dips I did 15 35 (for 8) then 37.5 for 6 and did 3-4 more next set. In between sets where I had the weight belt on I was doing half squats lol

Well I think I've found the first problem, when jacked up at the rear and started, while in neutral, the rear wheels start turning ever so slowly so I'm assuming I've got t too much preload on the clutch pedal and the TO bearing is dragging, sound about right? I'm assuming the rear wheels should not move at all if everything is set correctly.

It just "exists" at that point in the revs, if I drive through those revs quickly it goes away (If I recall) and if I approach those revs slowly you hear it gradually come in and stay if you sit on those revs.

This is a good example of the sound also. nd this one shows what it can also be, which makes sense. spoke with Xtreme and they said bed it in for 1000ks before getting too worried, my concern being if there's a problem I don't want to make it worse by driving on it, especially when I want my next drive of the car to be a track day... I didn't specifically test if any if the springs rattled but I don't recall hearing the clutch rattle when moving it around while fitting it. I'll jack the rear up and try and mimic the sound and do some more isolation work and make sure it's not something lose somewhere.

Bummer, seems a few of us are fighting injuries at the moment. Chin up, you'll get it sorted.

I thought this too, BUT I had that rattle before I adjusted the pedal. The pedal adjust came after I rebuilt the slave and master and removed the damper, the noise was there before that, straight after the clutch swap. When I get a chance I'll jack the rear up and do some testing and get under the car to record the noise and look around. Any other ideas? EDIT: That's not too say the pedal didn't already need adjustment though from everything having been replaced/new.

Recently replaced the clutch in my Silvia. Also machine flywheel, new throw out bearing, new pivot ball, new spiggot bush, rebuilt the slave and master and removed the damper. Clutch is Xtreme HD Organic. Two things I noticed. 1) There appears to be a fair bit of vibration coming through the clutch pedal, (keep in mind I've removed the damper) so I assume the box is vibrating and it's vibrating up the hardline to the master which I can feel through the pedal? I've adjusted the clutch pedal so there's also the chance that the TO bearing is making light contact with the pressure plate if I've adjusted it too much? 2) There appears to be some sort of rattle/vibration in the higher revs, sometimes 3-4k onwards sometimes not at all. I'm not sure if it's something else in the car and is a coincidence or if it's coming from the clutch. If I put the car in neutral and rev it it's not there, it's only when it's in gear. Based on my understanding, the clutch is always in contact with the flywheel until the pedal is pressed so it shouldn't be the clutch disk or pressure plate as it only happens in gear. I'm going to put it up on stands when I get a chance and get under the car while someone does a few revs in gear and listen. Any ideas before I get to that point? It's a rapid metal sound, almost like a card in your spokes but more metallic and a bit faster. This video sounds close (this is not my car) but I only get this around 3k rpm in 2nd or 3rd (so far in testing) and it goes away higher in the revs. Clutch is fully out when it occurs.

Took is "reasonably" easy over the weekend but after 15mins driving the Silvia my hammy started to twinge more (from using the clutch) it's ridiculous. Gave it some self massage later that night but I can't see me being able to return to squat/dl for a while yet (without aggravating it).

That's pretty cool. http://www.nengun.com/ikeya-formula/maple-a-one-gage

Are you going to pinch holes in the rear bar or banking on tucking it up super tight to the body? I'm interested in DIYing a rear to go with my front so I'll be interested to see how you tackle it. I can fit a flat floor though if I want as I'm just tooling around on club days.

Does the car have a flat under body? If not you need to be careful you aren't creating a parachute.

Did you have your injections Leesh? I've got a physio appointment today where she's expecting me to run on a treadmill for a while an see how it all looks (gait anaylsis) but I'm in two minds about if I do it given the hammy/lower back. Speaking off, given I've done no leg work for well over a week now, no walking, nothing. I've even been bending over very carefully (weight on the other leg) and just generally protecting the hammy as much as I can, the twinge is slowly subsiding little by little. When the twinge is gone from every day activity I'll get into some stretching for it and take it from there, this is what I mean when I say reset the area which I think I mentioned once before. Stop ALL activity, wait, stretch, begin build up activities etc. Takes a while but seems to work. I also had a fairly uncomfortable myo session including some dry needling that actually made me jump a few times and I never have before so it was fairly tender in there.

Huh? If that's a joke I'm not following, but it's still early and I slept badly...