No Crust Racing

Good news about the acupuncture. It's an increase but it's not as I was doing more before but sets of 5 and I find 3x8s more challenging due to the added endurance. I get more "puffed" also so I equate that with being a higher load on the respiratory system. Injuries are so so, ankle is making slow progress and I have been really pushing the stretching on it recently which has shown gains on a test I have to do where I need to get my foot as far aware from the wall as possible while still being able to touch my knee cap to the wall. The hammy has not seen any improvement it still just lingers. I am still foam rolling and stretching but will book in to see my preferred Myo for a decent session and see if that helps.

Are you calling me fat kent? lol Yes I know but eating less is also counter productive to strength gains, I've always been the type that prefers more exercise to less eating

Forgot to update Friday night. Some progress. I've figured that to get anywhere weights wise I will have to just keep adding weight for a bit so if I can get a solid 6-7 out in the final set I'll do that for a week (3 sessions) then add some more slowly. So I added to a few things. Squat low bar 3x8 80.5 90.5 104 (5 pause 6) I was happy with that, my previous best was 5 reps at 105 so 6 reps at 104 wasn't bad, I had to really suck in some air after the 5th rep to get the 6th and I only just made it but I'm glad I backed myself to do it and got there. I'll be adding a board under my heels tonight which I'm hoping will help ankle rom. Bench 3x8 93 101.5 109 (6 pause 7) I wasn't sure if I had the 7th in me continuously so I just racked it for 10 seconds and grabbed another rep, this is something else I'll be doing more of on some things. DL barefoot 3x8 88 97.5 109 (7) Was pretty happy with 7 reps after a 5kg increase, the 7th rep was a ball breaker though. Will sit on that weight this week as the body adjusts. Row 3x8 78 93 97.5 Accidentally did 93 as the second set so went for some more on the final set, got'em but still unhappy with form so will keep playing. Chins 3x8 7.5 12.5 15 (7) Getting the 7th rep was real hard work, I really had to go for it and just scrapped it in. Dips 3x8 15 20 27.5 Getting harder to get them all now but still managed it. I'm finding that cardio is hurting me, as in when squatting I run out of breath/power and need to suck in more air. Getting back to running will help that I hope. Plus it's only been 3-4 sessions since moving back to 3x8s. I'm regularly weighing in at 88kg in the mornings and my legs have definitely gotten bigger but I'd like to trim up my mid section a bit, again hopefully running will help that a bit.

All you can do is keep practicing and seeking tuition when you're unsure. Every persons body moves differently so there are going to be cues that are unique to your mechanics.

Right. He must be on the cans tonight, I'm not used to seeing attempts at humour lol

Was there meant to be a vid or am I not seeing it on my phone?

Markos two questions. 1) Can you show me what you consider good bent row form. 2) Given the rom issues i'm having with my ankle and how it affects my squat mechanics, do you see issue with me using a 10mm or so board under my heels?

So I've ordered these, not for that price,m but not much cheaper either =\ Physio said it should help with squatting and running, We'll see if it helps. http://www.2xu.com.au/mens/compression/socks/compression-sock-for-recovery-ma1955e.html This morning I managed to jog 1.5k of the 2k run continuously, albeit at a slow pace. This was the view when I got back home, not a bad start to the day.

LOL

Yeah I do workout at home, and I don't smell that bad, it's more that over time the shirts build up a bit of odor. Singlets are the go for summer. Plus I'm thinking of this doubling as my running shirt and in the warmer weather I wear a shirt to protect me from sunburn (milky bar kid).

OK I might grab some socks then and see if it helps. Has anyone tried Under Armour gym shirts or any other specific gym shirts? At the moment I just use generic nike/everlast old cotton T's The moisture wicking and odor fighting factors is what appeals most.

Edited for you.

So Birds was right, only for the ladies...

Cool so personal preference then. Who's got some updated DL stats to impress me? Have you cracked your 200 yet Birds?

I see why they say don't use them, as the idea is to try and make the whole body strong and you're kind of working around a limitation. But realistically, for anyone not competing it makes 2 tenths of f**k all difference so do whatever you like. I'm guilty of this as well though, we all get caught up on specifics of things that probably don't matter that much to non competitive guys like us.

Hmm, do you wear them in the gym or running (or both). I'm in two minds about wanting to help support my ankle while I run, squat and DL, and not wanting to offer it too much assistance. The physio said I may need to come to terms with the fact that it will never be 100% and I'll always be making some form of compensation for it and that using things like socks or self massage etc may need to become part of my "routine" to manage it.

Sounds like personal preference. If you're not training for comps I say do whatever the hell you want. I wear gloves because I prefer it, you guys have mentioned it will be an issue for me, the apparent issues are not as important to me as the benefit I get, so I wear them. I don't see straps being any different.

Look at getting yourself a foam roller, it's saved me quite a few trips to the physio. As someone with a bung leg, I can say it's helped me a number of times

Careful with the injury, I find sometimes I have to drop more than just most obvious exercise if something is sore as force is always translated through joints on the way to target areas in other exercises.

They'd be track only, I have street rims and tyres. What sort of rubber do you think I can get away with fitting on 8" fronts and 9" rears? At the moment it's 235s all round. Do you know what money the Kumho's run? Those FZs still look to be good value to me.

LoL yes they do, lucky I have great pins too Is that a no from you though or just talking smack? If genuine no, have you tried them? Reviews seem to be pretty positive, in general not brand specific.

Thoughts on compression socks? As in the almost knew high style? The Physio recommended I look at one for the bad leg during gym and morning jogs to help stop that ankle rolling in as it seems to want to. She suggested 2XU but there appears to a few options. She said 2XU specifically because they have circumferential compression where as the Skins brand are vertical according to her.

Harry I see you were using the FZs earlier this year, are you still on them? IS that pre/post new compound? What did you think of them? Car: 180SX Weight: 1360kg incl driver Power: 200rwkw (claimed by previous owner when i bought it) Aero: none Box: stock H Pattern diff : 4.3 shimmed viscous LSD Tyres: Federal FZ201 Lakeside: 205.5km/h Time: 59.6 (05/04/2012 on Natsoft and QR's 2012 midweek sprint results)

I had tight hip flexors and I just kept making love to my foam roller, all around the hip flixers, glutes, quads, ITB's etc. From the lower back through to the calves. Stretched and rolled everything daily.