No Crust Racing

What browser? Cleared cache/deleted cookies? Rebooted? Tried a diff browser? I occasionally get the odd issue with the forums but they mostly resolve themselves. I'm pretty sure TTT will tell you to squat the problem away.

I'm thinking it might be the case, sorry Troz.

And now it works...

I've just tested and I cannot multi quote, it just grabs the first one and proceeds to posting window. Using Chrome.

Cheers TTT. I think I get wha muscles she's targeting now and she said that was the aim between now and the next session, learn to think about/activate them and do some light exercises. The exercise she gave was to lie on my back, feet flat and legs bent, activate that muscle then lift my arse off the ground while holding tension in only that muscle and not using my "outer" abs. Also, she mentioned I should avoid crossing anything, as I tend to sit with one ankle rest on the other leg above the knee etc, now that I'm thinking about not crossing things I'm realising how often I do it, sitting, standing always crossing in some way, even sleeping.

Ahh cheers, I'll take a look.

I was doing some experimenting last night and managed to "activate" some sort of muscle that drew my stomach in but was notable separate from my abs and obliques, you fel it pulling near your hip bones and it's quite subtle. With my feet at 40 or so degrees I can get much lower with just a bit of discomfort on the inside of the bad ankle but I'll have a play with the positioning. she mentioned that too much outward rotation would likely result in (insert long winded name here) injury once the squats got heavy, if only because she was confident she did sound like she had some idea. You said go to mobility.wod what is that? typo or something I have no idea about?

Next session I'll try with feet ahead and see how low I can get. I'll do the tummy tucking exercises she's asked me to do and we'll see what comes of it - whatever is going to help. She did say she was happy for me to continue with all of my exercises though so that's good, normally they want you to stop everything.

From the main thread. Rack, bench, new bar, and foam roller ordered and paid for. Also had a promising session with the physio today, that is, I was handed over to the resident SIJ expert. She did say something I thought was interesting too, she'd rather see me only squat half way but with my feet pointing ahead "properly" than have an angled foot position and go lower. Thoughts? She said she is very confident she can "smash" my ankle to get better ROM and wants me to start working on what she calls "inner core" strength and had me doing this weird "tuck your tummy in" exercise but without tensing abs or obliques, she thinks my inner core is shot from being laid up for so long and said I need to learn to reactivate it which is what's giving me grief. She said fitter/active people can muscle their way through weakness like that by recruiting other muscles which is what she thinks I'm doing. She also jammed her fingers into spots in my hips to test for some reaction which apparently was shit and was very uncomfortable.

Rack, bench, new bar, and foam roller ordered and paid for. Also had a promising session with the physio today, that is, I was handed over to the resident SIJ expert. She did say something I thought was interesting too, she'd rather see me only squat half way but with my feet pointing ahead "properly" than have an angled foot position and go lower. Thoughts? She said she is very confident she can "smash" my ankle to get better ROM and wants me to start working on what she calls "inner core" strength and had me doing this weird "tuck your tummy in" exercise but without tensing abs or obliques, she thinks my inner core is shot from being laid up for so long and said I need to learn to reactivate it which is what's giving me grief. She said fitter/active people can muscle their way through weakness like that by recruiting other muscles which is what she thinks I'm doing. She also jammed her fingers into spots in my hips to test for some reaction which apparently was shit and was very uncomfortable.

I think you might be.

^This.....

Already squatting 3 times a week don't need to excuse anything.

Must be the roids.

Hey hey hey, I've got a wrecked ankle and I'm still squatting 3x a week for 3 sets of 10 reps, granted it's only a bit over 50kg, but that's more than half my body weight on a crap joint. Plus I'm stil doing SLDL and some lunges. I'm also just about to buy a rack once I settle on a bench. A dodger I may have been, but no more!

EDIT: Wrong topic.

I know I "could" bench more as I used to rep in the 110 range for sets of 10 but I have no desire to go back to that in terms of chest size. I'd be happy to get back to an even 100 for the psychological factor. What do you think Tom, the York one look better?

That York one comes out at about 185 delivered, look decent enough? I think I prefer it over the other one as the leg things annoy me.

Or what about these two? look mid range? http://www.fitonline.com.au/p/4304600/york-aspire-fid-dumbell-bench.html http://www.fitonline.com.au/p/4281877/bodyworx-c324sb-fid-utility-bench.html Odd that they top out at 200kg. I'm 86kg now, repping 91ish kg, that's already 75% of the capacity and Im not a big lifter. then again, realistically I won't go much if anything beyond 90kg in weight and maybe 100kg rep on the bench, not much room after that though and I suppose that's a ways off.

Still undecided on a bench =\ Can't seem to find a middle of the range one. As for exercise, completed everything except the curls but went straight 2min breaks instead of having the last set be a 2:30 break for the bench and curls. Got there with bench, not with curls. Feel like a lot of exercises could take more weight, especially squats and rows but taking it slowly for the ankle. Getting a rack will help but I need a new bench first...

Oh disregard that Adidas one, it's a situp bench. What about the other one? I can't seem to find something in between say $150-$200, it;s either under $100 or well over $400.

Yeah I wont be shelling out that much for a bench, I still have a track car to think about too This one has the teeth setup. http://www.ebay.com.au/itm/FID-Flat-Incline-Decline-Adjustable-Bench-Press-/390580012430?pt=AU_Strength_Training&hash=item5af062058e&_uhb=1 Or there's rice ones. http://www.ebay.com.au/itm/NEW-ADIDAS-Adjustable-Ab-Bench-ADBE10230-OZ-Wty-/181111545162?pt=LH_DefaultDomain_15&hash=item2a2b16dd4a&_uhb=1#ht_1763wt_1176

Wow, no doubt it's a good bench but for that money I could buy 7 average ones =\ I realise safety is also a factor.

I'm done, here's what I did. Warmed it up, pulled the drain plug and let it drain, about 3L came out (I emptied the oil pan into a container with measurements so I knew how much was coming out). Put 3 fresh litres in and warmed it again and shifted through all the gears and various speeds (car up on stands completely so wheels free to move), dipstick level was good, but fluid still average looking/smelling. Dropped the drain plug again and let it drain, then dropped the pan and replaced the filter, about 4 or so litres came out this way - though keeping in mind some of that was new fluid. Cleaned up the gasket surfaces and re-assembled it all. Noted that the bolts had thread sealant on them so used some medium Loctite (pretty easy to remove). Refilled it, warmed it, shifted through all the gears then check the levels and looked for leaks, all good. Took it for a good drive, came back, checked level and for leaks again, all good. Put undertray back on and cleaned up. Fluid is now a much nicer red and smells better. Trans didn't seem to behave any different, which is good I'd say.

OK the car is a 2008 GH Series Mada6 but the principals should be the same. I've got the kit, the fluid etc, but I just want to know if it's considered safe to remove the drain plug, let fluid drain out (after warming it up) and then start the car and let the box pump out the remaining fluid. My question being, is there any chance of damage or airlocks etc by doing this? Or is it better to just drop the drain plug, let it drain, drop the pan, replace the filter and whatever fluid comes out and nothing more then drain it again in say 1000k's and put in more new fluid? I do my own mechanical work so I'm comfortable with the process just can't find anything concrete on this particular car. My Falcons wee fine to just idle and pump out the old fluid. I'm assuming that if I drop a cooling line and let it pump out additional fluid (without having a proper flusher connected that's feeding in new fluid) that I run the risk of airlocks or damage?