Jump to content
SAU Community

Recommended Posts

Scapula should be directly over top of the bar, arms vertical, bar in the middle of your foot (which will usually find it resting against your shin/ankle). Pretty much what I recall his deadlift guide explaining.

Yeah that's all fine but, you need plenty more than that once it gets heavy (and a coach too) There are also some exceptions to bar position and not every one has to scape or rest on shins.

Food for thought , Magnussen in this one doesn't start the way everyone will but, his mechanical form for 'his' body is hard to fault given the world record he just broke. Should you lift exactly in the same way and position like Magnussen? Sure if you are built exactly like him...

I don't see why someone would need a coach if they could follow basic methods by knowledgable people.

You don't need a coach if you would like to be ordinary and are happy with a percentage of what you are really capable of potentially. Patting yourself on the back for working it all out yourself is ok but, getting closer to your limits with encouragement and wisdom from others is also rewarding.

A coach is basically someone knowledgable and more importantly 'wise' ,who can spend some time looking at your individual situation to advise you. They help you to become a 'great you'.

You can get some coaching electronically now, thanks to video etc.

I would think the fact that all Olympic and elite lifters have coaches, means that there is a requirement for it when you get to a certain level...else plateau or be more susceptible to injury. The difference may not be that much, but hey, competition at the elite level is won with inches (insert Al Pacino's speech here).

From slavery to hypnotism, the human body has always been more capable being told what to do, than left to it's own devices.

You end up developing bad habbits without someone watching you and giving feedback.

No matter how careful you are.

Even on this forum.. take Nick for example.

he'd been lifting for years.

he did his first comp.

squat 170 with knees caving in badly

bench 110??

deadlift 180 - struggling.

He's since been training at PTC with others who offer advice and coaching and Markos doing so too..

last comp weighing 88kg (2kg less than the fist comp nick??)

sq 210

b 135

d 240

During this same period..

I've gone from

s 190

b 110

d 220

to

s 190 failed twice last night

b not benching - shoulder/elbow probs

d struggled with 205 and failed 210

Nick is 5 years younger but we are about the same height, weight, baldness.

If you think that you could be in any way competetive or in anyway as good as you can be without a good coach you're dreaming.

lol @ baldness

first comp was 160/110/190 at about 86kg

to be fair I did get the deadlift wrong on the day (never used a decent bar and chalk before), probably had 200 in me... but still I've managed to put 40kg on my DL since then

squat has improved 50kg... some of that can be attributed to knee wraps, some to strength increase and some to improved technique

bench has improved by 22.5kg... much of this is due to improved technique

I've put on about 3 kg but am a little bit leaner

without a doubt coaching plays a huge part... as does watching guys better than you train and using top notch equipment

Max is doing all my programming leading up to Nationals... I just rock up and ask what's on for the day

lol I don't think so... but I'm trying

how's your back holding up? what's the deal with your shoulder/elbow, just tendonitis or something more sinister?

I don't know how you do max work on your own... no spotters, nobody to wrap your knees, nobody watch your form... nobody to turn AC/DC up

a big advantage for me at States was training on the same equipment that was used for the comp... I practiced a lot using the mono/squat bar and on the Forza bench

Elbow issue is a combo of tennis and golfers elbow. Lol. Tendonitis of some sort. Shoulder is an ongoing rotator cuff thing.

Back is an odd one. It can be painful picking up a shoe and yet be ok deadlifting.

Since the last time I hurt it I've slowly got back to where it is now so it is what it is.

The last 2 weeks I've been going to ptc bne for my squat sessions.

just to use the mono and 35mm bar.

still wrapping myself. I'm scared of Scott doing it. Lol.

but going in for openers in full outfit on Monday so will have him wrap me for the last couple.

Elbow issue is a combo of tennis and golfers elbow. Lol. Tendonitis of some sort. Shoulder is an ongoing rotator cuff thing.

If it's sort of both you might find a small amount of bursitis, try pressing around the elbow where you can feel the tendons next to the bone. The golfer elbow is common to find on one arm. Often it will be because of the strength and flexibillity of the forearm muscles, a lagging wrist/arm will then get slight contortion under loads with bar work causing the mechanical issues in the lift that lead to strain. I have had an accident related similar set of issues. I am still looking at months of rehab, I actually have to stop everything completely to complete it.

Back is an odd one. It can be painful picking up a shoe and yet be ok deadlifting.

Since the last time I hurt it I've slowly got back to where it is now so it is what it is.

It's probably just posture if you are a desk jockey.

The last 2 weeks I've been going to ptc bne for my squat sessions.

just to use the mono and 35mm bar.

still wrapping myself. I'm scared of Scott doing it. Lol.

but going in for openers in full outfit on Monday so will have him wrap me for the last couple.

Wrapping is supposed to hurt I thought , why bother otherwise? Just wear the knee tubes.

Edited by rev210

Elbow issue is a combo of tennis and golfers elbow. Lol. Tendonitis of some sort. Shoulder is an ongoing rotator cuff thing.

Back is an odd one. It can be painful picking up a shoe and yet be ok deadlifting.

Since the last time I hurt it I've slowly got back to where it is now so it is what it is.

The last 2 weeks I've been going to ptc bne for my squat sessions.

just to use the mono and 35mm bar.

still wrapping myself. I'm scared of Scott doing it. Lol.

but going in for openers in full outfit on Monday so will have him wrap me for the last couple.

I had something similar in my left elbow for ages... but it went away on its own so I can't help you there!

glad your back is holding up to regular deadlifting, you can train around a bad elbow but training around a bad lower back is difficult

I get pain in both rotator cuffs when I do a lot of pressing... it usually subsides just in time for me to press again... sometimes I just train trough it... overhead pressing flares it up worse than bench though

you could go 200+ with some nice tight wrapping... get Scott to do it, damn the pain! hehe

Ah I don't think so. Can you name a single olympic or competition lifter who doesn't have a coach?

Are you saying coaching is a waste of time?

Not at all, I'm saying achieving Markos' basics in strength shouldn't need coaching if you are dedicated and know how to read. You said when it starts to get heavy, I just asked when that was as to warrant a coach.

Coaching is definitely warranted. PTC frankston doesn't have so many record holders out of luck.

Edited by jangles

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

    • Well, that's kinda the point. The calipers might interfere with the inside of the barrels 16" rims are only about 14" inside the barrels, which is ~350mm, and 334mm rotors only leave about 8mm outboard for the caliper before you get to 350, And.... that;s not gunna be enough. If the rims have a larger ID than that, you might sneak it in. I'd be putting a measuring stick inside the wheel and eyeballing the extra required for the caliper outboard of the rotor before committing to bolting it all on.
    • OK, so again it has been a bit of a break but it was around researching what had been done since I didn't have access to Neil's records and not everything is obvious without pulling stuff apart. Happily the guy who assembled the engine had kept reasonable records, so we now know the final spec is: Bottom end: Standard block and crank Ross 86.5mm forgies, 9:1 compression Spool forged rods Standard main bolts Oil pump Spool billet gears in standard housing Aeroflow extended and baffled sump Head Freshly rebuilt standard head with new 80lb valve springs Mild porting/port match Head oil feed restrictor VCT disabled Tighe 805C reground cams (255 duration, 8.93 lift)  Adjustable cam gears on inlet/exhaust Standard head bolts, gasket not confirmed but assumed MLS External 555cc Nismo injectors Z32 AFM Bosch 023 Intank fuel pump Garret 2871 (factory housings and manifold) Hypertune FFP plenum with standard throttle   Time to book in a trip to Unigroup
    • I forgot about my shiny new plates!
    • Well, apparently they do fit, however this wont be a problem if not because the car will be stationary while i do the suspension work. I was just going to use the 16's to roll the old girl around if I needed to. I just need to get the E90 back on the road first. Yes! I'm a believer! 🙌 So, I contacted them because the site kinda sucks and I was really confused about what I'd need. They put together a package for me and because I was spraying all the seat surfaces and not doing spot fixes I decided not to send them a headrest to colour match, I just used their colour on file (and it was spot on).  I got some heavy duty cleaner, 1L of colour, a small bottle of dye hardener and a small bottle of the dye top coat. I also got a spray gun as I needed a larger nozzle than the gun I had and it was only $40 extra. From memory the total was ~$450 ish. Its not cheap but the result is awesome. They did add repair bits and pieces to the quote originally and the cost came down significantly when I said I didn't need any repair products. I did it over a weekend. The only issues I had were my own; I forgot to mix the hardener into the dye two coats but I had enough dye for 2 more coats with the hardener. I also just used up all the dye because why not and i rushed the last coat which gave me some runs. Thankfully the runs are under the headrests. The gun pattern wasn't great, very round and would have been better if it was a line. It made it a little tricky to get consistent coverage and I think having done the extra coats probably helped conceal any coverage issues. I contacted them again a few months later so I could get our X5 done (who the f**k thought white leather was a good idea for a family car?!) and they said they had some training to do in Sydney and I could get a reduced rate on the leather fix in the X5 if I let them demo their product on our car. So I agreed. When I took Bec in the E39 to pick it up, I showed them the job I'd done in my car and they were all (students included) really impressed. Note that they said the runs I created could be fixed easily at the time with a brush or an air compressor gun. So, now with the two cars done I can absolutely recommend Colourlock.  I'll take pics of both interiors and create a new thread.
    • Power is fed to the ECU when the ignition switch is switched to IGN, at terminal 58. That same wire also connects to the ECCS relay to provide both the coil power and the contact side. When the ECU sees power at 58 it switches 16 to earth, which pulls the ECCS relay on, which feeds main power into the ECU and also to a bunch of other things. None of this is directly involved in the fuel pump - it just has to happen first. The ECU will pull terminal 18 to earth when it wants the fuel pump to run. This allows the fuel pump relay to pull in, which switches power on into the rest of the fuel pump control equipment. The fuel pump control regulator is controlled from terminal 104 on the ECU and is switched high or low depending on whether the ECU thinks the pump needs to run high or low. (I don't know which way around that is, and it really doesn't matter right now). The fuel pump control reg is really just a resistor that controls how the power through the pump goes to earth. Either straight to earth, or via the resistor. This part doesn't matter much to us today. The power to the fuel pump relay comes from one of the switched wires from the IGN switch and fusebox that is not shown off to the left of this page. That power runs the fuel pump relay coil and a number of other engine peripherals. Those peripherals don't really matter. All that matters is that there should be power available at the relay when the key is in the right position. At least - I think it's switched. If it's not switched, then power will be there all the time. Either way, if you don't have power there when you need it (ie, key on) then it won't work. The input-output switching side of the relay gains its power from a line similar (but not the same as) the one that feeds the ECU. SO I presume that is switched. Again, if there is not power there when you need it, then you have to look upstream. And... the upshot of all that? There is no "ground" at the fuel pump relay. Where you say: and say that pin 1 Black/Pink is ground, that is not true. The ECU trigger is AF73, is black/pink, and is the "ground". When the ECU says it is. The Blue/White wire is the "constant" 12V to power the relay's coil. And when I say "constant", I mean it may well only be on when the key is on. As I said above. So, when the ECU says not to be running the pump (which is any time after about 3s of switching on, with no crank signal or engine speed yet), then you should see 12V at both 1 and 2. Because the 12V will be all the way up to the ECU terminal 18, waiting to be switched to ground. When the ECU switches the fuel pump on, then AF73 should go to ~0V, having been switched to ground and the voltage drop now occurring over the relay coil. 3 & 5 are easy. 5 is the other "constant" 12V, that may or may not be constant but will very much want to be there when the key is on. Same as above. 3 goes to the pump. There should never be 12V visible at 3 unless the relay is pulled in. As to where the immobiliser might have been spliced into all this.... It will either have to be on wire AF70 or AF71, whichever is most accessible near the alarm. Given that all those wires run from the engine bay fusebox or the ECU, via the driver's area to the rear of the car, it could really be either. AF70 will be the same colour from the appropriate fuse all the way to the pump. If it has been cut and is dangling, you should be able to see that  in that area somewhere. Same with AF71.   You really should be able to force the pump to run. Just jump 12V onto AF72 and it should go. That will prove that the pump itself is willing to go along with you when you sort out the upstream. You really should be able to force the fuel pump relay on. Just short AF73 to earth when the key is on. If the pump runs, then the relay is fine, and all the power up to both inputs on the relay is fine. If it doesn't run (and given that you checked the relay itself actually works) then one or both of AF70 and AF71 are not bringing power to the game.
×
×
  • Create New...