Jump to content
SAU Community

Recommended Posts

Question for you Markos, how have you gone about helping any of your guys that have ever had any sort of hammy strains.

I've been doing some reading as this strain of mine just will not go away, tried to get back into stretching it and using it but the next day it's just angry.

A few resources have said single led romanian deadlifts to specifically target the most common hammy weaknesses.

What are your thoughts?

Fk your sets and reps in the ass.

Lift more

Eat more

Rest more

If you don't see progress, you're not doing one of these enough.

Birds I know about the relation of effort vs results, but particular sets and reps are done to achieve particular results. I did some reading that suggested that 5x5 is a poor compromise over singles or 3 reps for strength, and 8-12 reps for hypertrophy. Irrelevant for a beginner / intermediate lifter? More than likely. I was curious about the type of training that rev does and what Markos uses on his advanced lifters that has very low reps and long rest periods, as I've never heard of it before.

on another note, have a read of this, interesting article http://www.nytimes.com/2013/06/09/opinion/sunday/dont-take-your-vitamins.html

Edited by bozodos

Third time squatting since January (first time was on Sunday lol) and I'm happily back to 120kg 5x5 ATG. Grabbed one of the PTs to just check my form to ensure there's nothing seriously wrong with it (since surprisingly I feel absolutely fine this time round) and the only thing he had to say was that I was a tiny bit forward at the very bottom of the squat, taking weight off my heels as I start to stand again. Unsure what the cause of this will be, but likely either foot positioning or lack of hip flexibility.

Either way everything considered, I'm happy with this effort so far haha. Not sure if I'll stick with a 5x5 routine or increase reps (and maybe decrease sets). Drop it back to 100kg and aim for 5 sets of 10 reps? :)

Awesome news Troy!!! That's a good weight :)

I tried to bench the bar the last night; was in a world of a pain so I stopped and started crying, couldn't stop crying so left. Huge mental fail right there.

WUT?!

Turn failure into success Leesh. I can't do pretty much any leg work at the moment due to hammy to just using the extra time and energy to get more done on upper body = winning.

So in your case, can't bench/use shoulders, time to smash squats and DLs etc, boom dat ass etc.



Boz,

5x5 is not a magic program, it has a following of people who love it and rave on about it. There are a few different versions of the 5x5 program - Madcows, Starting Strength, Strong Lifts to name a few.

I have done it, I got a bit stronger yes, looks went down hill, felt like a lazy arse workout though. I was tired at the end of every day yes, but doing 3 exercises on any given day was hardly overally difficult.

First few weeks of the program I was finished the routine in 30 min. Longest I got to was 1hr and 15 minutes.

It serves a point, but I'd consider it to be a beginners program. Last page Markos said who designed the program and why.

It was for PE Teachers to give to high school students because they had no idea about weight training. There are also a lot of people out there who argue it was more specific for high school footballers who were already strong, but that is debatable.

WUT?!

Turn failure into success Leesh. I can't do pretty much any leg work at the moment due to hammy to just using the extra time and energy to get more done on upper body = winning.

So in your case, can't bench/use shoulders, time to smash squats and DLs etc, boom dat ass etc.

I don't want to work on my legs though I need to work my upper body. I already have man quads. Mentally I'm just in a dark place and I feel lost and alone and I don't know how to get out

You might be burnt out mentally then.

Could be time to take a week or two off, eat what you like, not shave your legs, have a Fast and Furious marathon, etc etc

Just chill and recharge.

I've just done that. This is coming up to the third week of no exercise at all. I'm not burnt out mentally, I'm weak mentally. I don't know why I've changed and I don't know how to get back. Edited by L33SH

More than likely. I was curious about the type of training that rev does and what Markos uses on his advanced lifters that has very low reps and long rest periods, as I've never heard of it before.

At the moment I'm not doing anything training wise in that manner, just bits and bobs to get my body moving. Long rests and lifting maximal weight goes hand in hand. If the weight is near maximal then the body is taxed in a bigger way. Including nervous system & heart/blood pressure. Long rests are about 'long enough'. Long enough to be ready to lift will full system support. Good nervous system activation of muscle plays a big part in lifting heavy.

Rest gaps between days in training is also about the system recovery and peak recovery growth/repair of muscle. I would rest for sometimes weeks between workouts. Depending on what I had worked out was the recovery cycle for that movement.

This next bit about recovery time, contains some generalisations.

When you lift heavy to stimulate growth , you tear muscles down. It's a series of micro injuries. The body repairs and adds extra muscle to adapt. There is a period of recovery, where you have less functional muscle that can be used (you destroyed some) upto the 100% point. Then there is another period of additional growth beyond that. You will then have more muscle cells than before. Train too early and you can go backwards, though it may not be apparent as you can possibly move the same weight or slightly more. This is because we don't activate 100% of our muscle fibres in lifts and the body will switch to available ones to complete the effort. There is a resource demand in terms of food and a 'rate' of recovery effected by lots of factors.

One factor is demmand on the resources. If other parts of the body are being trained during this period (to a reasonably intense level) this will slow the rate of recovery. It can also cap the amount of additional repair growth.

What this means is that if you have done a decent job in the gym and are eating enough as an example. You can take 2 months or more off after a killer session and return to the gym lifting more weight.

Edited by rev210

I've just done that. This is coming up to the third week of no exercise at all. I'm not burnt out mentally, I'm weak mentally. I don't know why I've changed and I don't know how to get back.

Well shit Leesh you better get it together!

Work out what you respond to. Some people are great self motivators. That is, "f**k this shit I'm going to the gym to smash weights" and off they go. Others need external assistance, "Get off your f**king ass and go to the gym and smash weights" and off they go.

Some people work best with a specific goal, drop or gain X kilos by this date, achieve this strength benchmark in this time frame etc etc.

Just gotta work out what motivates you and try new things.

ah yeah in the context of Starting Strength etc, then I get what you mean now! I thought it was a general comment about that rep range! Yeah I have seen the cult like following that SS and SL have - at the same time they have a lot of detractors as well. Have never tried them for myself, but I doubt that I'd go back to doing that little amount!

I had to force myself to not train last night ,as I had a sore supraspinatus from benching like an idiot the other day and flaring my elbows out / having the bar too far up.

Here's my tip for you. Stop benching for 6months. Build yourself a powerful upper back and shoulders. Go back to it and you will instantly lift like a hero compared to your best effort so far. That injury at what is a pretty light weight I am guessing, is about inbalance.

That was with 100kg - I think that up until changing over to the PTC beginner program a couple of weeks ago, I had been training with imbalances due to always doing random isolation exercises without any actual routine or rhythm. I could do 90-95 fine, it was just that bit more weight that seemed to make it fall apart!

When you lift heavy to stimulate growth , you tear muscles down. It's a series of micro injuries. The body repairs and adds extra muscle cells to adapt. There is a period of recovery, where you have less functional muscle that can be used (you destroyed some) upto the 100% point. Then there is another period of additional growth beyond that. You will then have more muscle cells than before.

Dont mean to sound like an ass, but since when has human skeletal muscle been capable of hyperplasia?

Everything I have ever seen has shown evidence of hypertrophy only, so you get more sarcomeres (contractile units) within each muscle fibre but you dont get more muscle fibres.

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now



  • Latest Posts

    • Any update on this one? did you manage to get it fixed?    i'm having the same issue with my r34 and i believe its to do with the smart entry (keyless) control module but cant be sure without forking out to get a replacement  
    • So this being my first contribution to the SAU forums, I'd like to present and show how I had to solve probably one of the most annoying fixes on any car I've owned: replacing a speedometer (or "speedo") sensor on my newly acquired Series 1 Stagea 260RS Autech Version. I'm simply documenting how I went about to fix this issue, and as I understand it is relatively rare to happen to this generation of cars, it is a gigantic PITA so I hope this helps serve as reference to anyone else who may encounter this issue. NOTE: Although I say this is meant for the 260RS, because the gearbox/drivetrain is shared with the R33 GTR with the 5-speed manual, the application should be exactly the same. Background So after driving my new-to-me Stagea for about 1500km, one night while driving home the speedometer and odometer suddenly stopped working. No clunking noise, no indication something was broken, the speedometer would just stop reading anything and the odometer stopped going up. This is a huge worry for me, because my car is relatively low mileage (only 45k km when purchased) so although I plan to own the car for a long time, a mismatched odometer reading would be hugely detrimental to resale should the day come to sell the car. Thankfully this only occurred a mile or two from home so it wasn't extremely significant. Also, the OCD part of me would be extremely irked if the numbers that showed on my dash doesn't match the actual ageing of the car. Diagnosing I had been in communication with the well renown GTR shop in the USA, U.P.garage up near University Point in Washington state. After some back and forth they said it could be one of two things: 1) The speedometer sensor that goes into the transfer case is broken 2) The actual cluster has a component that went kaput. They said this is common in older Nissan gauge clusters and that would indicate a rebuild is necessary. As I tried to figure out if it was problem #1, I resolved problem #2 by sending my cluster over to Relentless Motorsports in Dallas, TX, whom is local to me and does cluster and ECU rebuilds. He is a one man operation who meticulously replaces every chip, resistor, capacitor, and electronic component on the PCB's on a wide variety of classic and modern cars. His specialty is Lexus and Toyota, but he came highly recommended by Erik of U.P.garage since he does the rebuilds for them on GTR clusters.  For those that don't know, on R32 and R33 GTR gearboxes, the speedometer sensor is mounted in the transfer case and is purely an analog mini "generator" (opposite of an alternator essentially). Based on the speed the sensor spins it generates an AC sine wave voltage up to 5V, and sends that via two wires up to the cluster which then interprets it via the speedometer dial. The signal does NOT go to the ECU first, the wiring goes to the cluster first then the ECU after (or so I'm told).  Problems/Roadblocks I first removed the part from the car on the underside of the transfer case (drain your transfer case fluid/ATF first, guess who found out that the hard way?), and noted the transfer case fluid was EXTREMELY black, most likely never changed on my car. When attempting to turn the gears it felt extremely gritty, as if something was binding the shaft from rotating properly. I got absolutely no voltage reading out of the sensor no matter how fast I turned the shaft. After having to reflow the solder on my AFM sensors based on another SAU guide here, I attempted to disassemble the silicone seal on the back of the sensor to see what happened inside the sensor; turns out, it basically disintegrated itself. Wonderful. Not only had the electrical components destroyed themselves, the magnetic portion on what I thought was on the shaft also chipped and was broken. Solution So solution: find a spare part right? Wrong. Nissan has long discontinued the proper sensor part number 32702-21U19, and it is no longer obtainable either through Nissan NSA or Nissan Japan. I was SOL without proper speed or mileage readings unless I figured out a way to replace this sensor. After tons of Googling and searching on SAU, I found that there IS however a sensor that looks almost exactly like the R33/260RS one: a sensor meant for the R33/R34 GTT and GTS-T with the 5 speed manual. The part number was 25010-21U00, and the body, plug, and shaft all looked exactly the same. The gear was different at the end, but knowing the sensor's gear is held on with a circlip, I figured I could just order the part and swap the gears. Cue me ordering a new part from JustJap down in Kirrawee, NSW, then waiting almost 3 weeks for shipping and customs clearing. The part finally arrives and what did I find? The freaking shaft lengths don't match. $&%* I discussed with Erik how to proceed, and figuring that I basically destroyed the sensor trying to get the shaft out of the damaged sensor from my car. we deemed it too dangerous to try and attempt to swap shafts to the correct length. I had to find a local CNC machinist to help me cut and notch down the shaft. After tons of frantic calling on a Friday afternoon, I managed to get hold of someone and he said he'd be able to do it over half a week. I sent him photos and had him take measurements to match not only the correct length and notch fitment, but also a groove to machine out to hold the retentive circlip. And the end result? *chef's kiss* Perfect. Since I didn't have pliers with me when I picked up the items, I tested the old gear and circlip on. Perfect fit. After that it was simply swapping out the plug bracket to the new sensor, mount it on the transfer case, refill with ATF/Nissan Matic Fluid D, then test out function. Thankfully with the rebuilt cluster and the new sensor, both the speedometer and odometer and now working properly!   And there you have it. About 5-6 weeks of headaches wrapped up in a 15 minute photo essay. As I was told it is rare for sensors of this generation to die so dramatically, but you never know what could go wrong with a 25+ year old car. I HOPE that no one else has to go through this problem like I did, so with my take on a solution I hope it helps others who may encounter this issue in the future. For the TL;DR: 1) Sensor breaks. 2) Find a replacement GTT/GTS-T sensor. 3) Find a CNC machinist to have you cut it down to proper specs. 4) Reinstall then pray to the JDM gods.   Hope this guide/story helps anyone else encountering this problem!
    • So this being my first contribution to the SAU forums, I'd like to present and show how I had to solve probably one of the most annoying fixes on any car I've owned: replacing a speedometer (or "speedo") sensor on my newly acquired Series 1 Stagea 260RS Autech Version. I'm simply documenting how I went about to fix this issue, and as I understand it is relatively rare to happen to this generation of cars, it is a gigantic PITA so I hope this helps serve as reference to anyone else who may encounter this issue. NOTE: Although I say this is meant for the 260RS, because the gearbox/drivetrain is shared with the R33 GTR with the 5-speed manual, the application should be exactly the same. Background So after driving my new-to-me Stagea for about 1500km, one night while driving home the speedometer and odometer suddenly stopped working. No clunking noise, no indication something was broken, the speedometer would just stop reading anything and the odometer stopped going up. This is a huge worry for me, because my car is relatively low mileage (only 45k km when purchased) so although I plan to own the car for a long time, a mismatched odometer reading would be hugely detrimental to resale should the day come to sell the car. Thankfully this only occurred a mile or two from home so it wasn't extremely significant. Also, the OCD part of me would be extremely irked if the numbers that showed on my dash doesn't match the actual ageing of the car. Diagnosing I had been in communication with the well renown GTR shop in the USA, U.P.garage up near University Point in Washington state. After some back and forth they said it could be one of two things: 1) The speedometer sensor that goes into the transfer case is broken 2) The actual cluster has a component that went kaput. They said this is common in older Nissan gauge clusters and that would indicate a rebuild is necessary. As I tried to figure out if it was problem #1, I resolved problem #2 by sending my cluster over to Relentless Motorsports in Dallas, TX, whom is local to me and does cluster and ECU rebuilds. He is a one man operation who meticulously replaces every chip, resistor, capacitor, and electronic component on the PCB's on a wide variety of classic and modern cars. His specialty is Lexus and Toyota, but he came highly recommended by Erik of U.P.garage since he does the rebuilds for them on GTR clusters.  For those that don't know, on R32 and R33 GTR gearboxes, the speedometer sensor is mounted in the transfer case and is purely an analog mini "generator" (opposite of an alternator essentially). Based on the speed the sensor spins it generates an AC sine wave voltage up to 5V, and sends that via two wires up to the cluster which then interprets it via the speedometer dial. The signal does NOT go to the ECU first, the wiring goes to the cluster first then the ECU after (or so I'm told).  Problems/Roadblocks I first removed the part from the car on the underside of the transfer case (drain your transfer case fluid/ATF first, guess who found out that the hard way?), and noted the transfer case fluid was EXTREMELY black, most likely never changed on my car. When attempting to turn the gears it felt extremely gritty, as if shttps://imgur.com/6TQCG3xomething was binding the shaft from rotating properly. After having to reflow the solder on my AFM sensors based on another SAU guide here, I attempted to disassemble the silicone seal on the back of the sensor to see what happened inside the sensor; turns out, it basically disintegrated itself. Wonderful. Not only had the electrical components destroyed themselves, the magnetic portion on what I thought was on the shaft also chipped and was broken. Solution So solution: find a spare part right? Wrong. Nissan has long discontinued the proper sensor part number 32702-21U19, and it is no longer obtainable either through Nissan NSA or Nissan Japan. I was SOL without proper speed or mileage readings unless I figured out a way to replace this sensor. After tons of Googling and searching on SAU, I found that there IS however a sensor that looks almost exactly like the R33/260RS one: a sensor meant for the R33/R34 GTT and GTS-T with the 5 speed manual. The part number was 25010-21U00, and the body, plug, and shaft all looked exactly the same. The gear was different at the end, but knowing the sensor's gear is held on with a circlip, I figured I could just order the part and swap the gears. Cue me ordering a new part from JustJap down in Kirrawee, NSW, then waiting almost 3 weeks for shipping and customs clearing. The part finally arrives and what did I find? The freaking shaft lengths don't match. $&%* I discussed with Erik how to proceed, and figuring that I basically destroyed the sensor trying to get the shaft out of the damaged sensor from my car. we deemed it too dangerous to try and attempt to swap shafts to the correct length. I had to find a local CNC machinist to help me cut and notch down the shaft. After tons of frantic calling on a Friday afternoon, I managed to get hold of someone and he said he'd be able to do it over half a week. I sent him photos and had him take measurements to match not only the correct length and notch fitment, but also a groove to machine out to hold the retentive circlip. And the end result? *chef's kiss* Perfect. Since I didn't have pliers with me when I picked up the items, I tested the old gear and circlip on. Perfect fit. After that it was simply swapping out the plug bracket to the new sensor, mount it on the transfer case, refill with ATF/Nissan Matic Fluid D, then test out function. Thankfully with the rebuilt cluster and the new sensor, both the speedometer and odometer and now working properly!   And there you have it. About 5-6 weeks of headaches wrapped up in a 15 minute photo essay. As I was told it is rare for sensors of this generation to die so dramatically, but you never know what could go wrong with a 25+ year old car. I HOPE that no one else has to go through this problem like I did, so with my take on a solution I hope it helps others who may encounter this issue in the future. For the TL;DR: 1) Sensor breaks. 2) Find a replacement GTT/GTS-T sensor. 3) Find a CNC machinist to have you cut it down to proper specs. 4) Reinstall then pray to the JDM gods.   Hope this guide/story helps anyone else encountering this problem!
    • perhaps i should have mentioned, I plugged the unit in before i handed over to the electronics repair shop to see what damaged had been caused and the unit worked (ac controls, rear demister etc) bar the lights behind the lcd. i would assume that the diode was only to control lighting and didnt harm anything else i got the unit back from the electronics repair shop and all is well (to a point). The lights are back on and ac controls are working. im still paranoid as i beleive the repairer just put in any zener diode he could find and admitted asking chatgpt if its compatible   i do however have another issue... sometimes when i turn the ignition on, the climate control unit now goes through a diagnostics procedure which normally occurs when you disconnect and reconnect but this may be due to the below   to top everything off, and feel free to shoot me as im just about to do it myself anyway, while i was checking the newly repaired board by plugging in the climate control unit bare without the housing, i believe i may have shorted it on the headunit surround. Climate control unit still works but now the keyless entry doesnt work along with the dome light not turning on when you open the door. to add to this tricky situation, when you start the car and remove the key ( i have a turbo timer so car remains on) the keyless entry works. the dome light also works when you switch to the on position. fuses were checked and all ok ive deduced that the short somehow has messed with the smart entry control module as that is what controls the keyless entry and dome light on door opening   you guys wouldnt happen to have any experience with that topic lmao... im only laughing as its all i can do right now my self diagnosed adhd always gets me in a situation as i have no patience and want to get everything done in shortest amount of time as possible often ignoring crucial steps such as disconnecting battery when stuffing around with electronics or even placing a simple rag over the metallic headunit surround when placing a live pcb board on top of it   FML
    • Bit of a pity we don't have good images of the back/front of the PCB ~ that said, I found a YT vid of a teardown to replace dicky clock switches, and got enough of a glimpse to realize this PCB is the front-end to a connected to what I'll call PCBA, and as such this is all digital on this PCB..ergo, battery voltage probably doesn't make an appearance here ; that is, I'd expect them to do something on PCBA wrt power conditioning for the adjustment/display/switch PCB.... ....given what's transpired..ie; some permutation of 12vdc on a 5vdc with or without correct polarity...would explain why the zener said "no" and exploded. The transistor Q5 (M33) is likely to be a digital switching transistor...that is, package has builtin bias resistors to ensure it saturates as soon as base threshold voltage is reached (minimal rise/fall time)....and wrt the question 'what else could've fried?' ....well, I know there's an MCU on this board (display, I/O at a guess), and you hope they isolated it from this scenario...I got my crayons out, it looks a bit like this...   ...not a lot to see, or rather, everything you'd like to see disappears down a via to the other side...base drive for the transistor comes from somewhere else, what this transistor is switching is somewhere else...but the zener circuit is exclusive to all this ~ it's providing a set voltage (current limited by the 1K3 resistor R19)...and disappears somewhere else down the via I marked V out ; if the errant voltage 'jumped' the diode in the millisecond before it exploded, whatever that V out via feeds may have seen a spike... ....I'll just imagine that Q5 was switched off at the time, thus no damage should've been done....but whatever that zener feeds has to be checked... HTH
×
×
  • Create New...