No Crust Racing

Does that stuff strike you as being cheap crap? Is there anything you can see obviously wrong with gear for light home use or are you generalising? Can you show me what you consider decent so I've got a comparison?

Had a read about incline bench, looks like it could be worth having the option to do it. What about something like this? http://www.ebay.com.au/itm/ADJUSTABLE-BENCH-PRESS-SIT-UP-INCLINE-HOME-GYM-WEIGHTS-FLAT-TO-FULL-INCLINE-/170917826387?pt=AU_Strength_Training&hash=item27cb7f0f53&_uhb=1#ht_6059wt_910 A lot of the adjustable benches looked quite flimsy and whilst it'd never need to hold more than my weight and say 100-110kg, that's still pushing close to 200kg total weight. Or maybe worth getting one that has the leg attachments on the end. http://www.ebay.com.au/itm/NEW-Sit-Up-Ab-Abdominal-Crunch-Adjustable-Incline-Bench-Weights-Bench-Press-Ab-/221144984094?pt=AU_Strength_Training&hash=item337d44aa1e&_uhb=1#ht_4264wt_1024 EDIT: wrong one, I meant one that allows hammy curls etc but I assume I can get enough of a leg workout in the cage.

I miscalculated, the new weight is actually a touch over 52kg, not 53. Anyway, managed to succeed at everything tonight, but took a 2.5min break before the last set of bench and curls to ensure I got them out. also my ankle is giving me a bit of a twinge up the inside at this weight so I will take it slowly despite being able to get the reps out without too much leg drama. Also managed to stuff 10kg in my pockets for bench dips. Just choosing a bench and then I'll order my rack

Thanks TTT. God_speed: Correct, they can be moved inside the rack and yes I've never done incline bench. I've never been madly into weights or overly strong, I just do it to keep some level of physique (I work an office job) and to assist with working on my car/around the house. I've never repped more than 100kg on the bench anyway (atm only a touch over 90kg) and it's only been recently that I've started making an effort to do some more compound work and get involved in some of the "proper" lifts like squats and DLs etc, hence the rack.

Finally getting around to doing this. Looking at this one. Can anyone tell me what the top bars coming out the top/side are? http://www.ebay.com.au/itm/181124908856?ssPageName=STRK:MEWAX:IT&_trksid=p3984.m1423.l2649#ht_3342wt_1257 Found myself a 7ft standard bar that will fit so I don't have to buy all new weights and now just need to get a suitable bench. Hopefully all done for $550 or so which seems reasonable. Worth looking at an adjustable bench? I've only ever flat benched.

I should add that squats are 3x10 instead of 8.

Tried the heatbag while stretching for warm up last night, it made a noticeable difference in comfort, I used it again before bed and don't feel too bad today. I'm going to stretch/heat bag daily and see what affect that has before seeing an Osteo. Mixed it up a bit last night as I'm not as worried about my back being an actual injury from gym. This is the order, 2min breaks between sets. Squat: 53kg - Success (ankle protesting a bit and has been a bit swollen of late as I've been up a lot doing things at home with the new arrival). Bench: 91.5kg - Failed 8th rep of 3rd set, got close, couple of inches off the hooks. SLDL: 53kg - Success Rows: 53kg - Success Curls: 43KG Failed 8th rep of 3rd set. Bench(Spa) dips: Managed to get 8.5kg of weights into my pockets lol - Success 3x 30reps and slowing them down so they are harder. Dumbell Lunges: 16kg total in hand - Success Lateral Raises: 4.5kg each hand (I do 4 out to the front and 4 out to the side in each set and 3 sets) Success but starting to feel it towards the very end. Did a set of 10 slow narrow hand position pushups (on my fists), no problems. Did a 30sec side plank each side just for the sake of it, Success but tiring by that point. I honestly do not think my back issue is a core strength problem. No big DOMS issues today but tomorrow is more so when I'd feel it. All in all happy with that given I increased the weight on everything in one session, even if only by a small amount.

That makes more sense Woo. But sounds like the basic stroke test would be easy enough to work around.

And running sleeves? Stroke test won't can't that either?

How does that stop you having larger bores or something like no quench pads for extra displacement? Is what they use to measure stroke also measuring cylinder diameter?

Soft tissue and joints/structural. A mate of mine has referred me to a supposedly good one.

We've got one here already, I may just start using that. Will still pursue and Osteo though as I'd like to solve the problem if I can.

How is that done?

Oddly, feeling quite good this morning. Been making a conscientious effort to keep warmer, especially when sleeping and it seems to be helping. As I've been pre-occupied lately my budget is looking OK at the moment too so I'll get back into finding racks. Was doing some reading and it seems you're all correct and that compound back exercises and tricep work are the keys to bigger arms ( a goal for me as I've got a lighter frame by default).

Good progress dude. What mutt have you got at the moment? Got a post up in the wasteland thread?

Back still sore, Went to the Myo today and bumped into Jason Ackermanis, ignored him. Had a full session with her and pressed her for some answers, ultimately she doesn't feel it's soft tissue and has referred me to an osteo and a chiro as she feels its compensatory/joint related. She had a really good (painful) dig in my back and front core sections and said given the condition on my core muscles she doesn't think I have any obvious core weaknesses (my abs etc are tender now!) She advised against it but I did a full session tonight making extra sure to lock up my core and wore a jacket to stay extra warm. Felt fine but see how I pull up tomorrow.

I'm gonna take a wild stab and say weight gain...

I made it to the physio and talked to her about what my podiatrist friend said, she tightly strapped up my arches to see simulate orthotics and see if they would help. Due to Kate's pre-labour we were in and out of hospital all week so I had a full week off gym but was still walking the dog twice daily and the strapping made no difference to my back which was quite tender all week. So last night I thought f**k it and went and did a full session at my normal weights and full sets etc, I had a good stretch prior, a good stretch after and used a tennis ball and my back probably feels better today than it has all week, but still not better. After 50mins of gym I still managed a 60sec plank and 30 sec side plank on each side and this was in between sets of dumbbell lunges and lateral raises so the heart rate was right up as I got into those straight out of my dips so surely my core strength can't be that shit house. I've got the Myo on Monday, see if she can add anything then I will have to look at some other options as I'm not getting anywhere. I may also get a bodybuilder mate of mine to actually come over and spot me for a session to assess my form.

This ^ I started out at 65kg and peaked around 93 or so after always saying "I can't put on weight". In the end I ate 6 meals a day hungry or not, lots of carbs and protein, destroyed maccas etc, was worried about fat but because I was gyming all the time it wasn't an issue. Was also the first time tried supplements and I was just using sustagen sport and plenty of it. Now that's a turned into good eating habits where I eat 5-6 times a day, just not as large a meals and I maintain my weight ok (86kg). I also think that a lot I younger skinny guys with fat metabolisms have better success in the mid 20s instead of early 20s as the metabolism slows down a touch. My 2 cent from a formerly skinny guy

LoL bloody phone. Scared of squats tissue!

Yeah just scare tissue, the bracket and screws are just on the Fib. I'll have a read about hack squats, no idea what they are.

Ahh shit my bad, sorry just trying to whiz through a few things before heading back to the hospital to collect the girls.

What do you mean forget about it? It's not a case of ouch that hurts a little, it's a case of the joint jams up when trying to go that low.

I can't get that low even with a wide stance and well above 45 degree angle on my foot position. The scar tissue on my ankle doesn't allow it. I can get probs 65-75% of the way there if I try and thats pretty uncomfortable. Still below parallel though. My vid shows a semi comfortable depth for me, but doesn't show what I consider improved setup and tension in my core before I start the motion.

That type of toothpaste is shit Birds, you have to hack it open to get the last quarter. Yeah fair enough I realise doing those compound lifts is a winner and it IS my desire to do them, I just want to try and lock down what my back issue is before I continue adding weight to avoid further issues. It's either caused by my leg issues OR was caused by poor form/weakness when I started doing the lifts, as we all know I was dodging them. Problem is I started regular walking and these compounds lifts around the same time (I think) so hard to isolate. At the very least it doesn't specifically hurt when I do those movements, only after. Also, despite having not gym'd since Friday it hasn't improved but I have still been walking twice daily (now with basic insoles and my arches strapped up). Aids.