Jump to content
SAU Community

Recommended Posts

It's all good, the ankle will always be a problem, no different to my elbow, but the elbow can now be beaten on without too much issue, the ankle will get there too.

The back I expect to get a bit better yes as it was fine before I started squatting again so I'm doing things wrong.

I had physio today and she wants me to use a small step under my heel to give better ROM through my ankle while squatting to stop my feet splaying out as I go down, we did some practice movements, I also need to sit up straighter, no back rests, and continue working on my TA activation, she also gave me a different ankle stretch and worked on the ankle itself as she said the lump I have prohibiting the ankle ROM is fibrous tissue around the sheath in that area.

So we're making progress at least.

At least this is costing me nothing.

As per the main thread.

Anyway, finished rack last night (left band pegs and push up handles off as not needed) and I don't think it was intended to be a one man job lol

Tried dip handles and chin up bar, head just clears roof on chin up bar, dip handles seem sturdy enough but having a bar on the pegs gets in the way.

I'm now thinking about the logistics of using it (I was hoping it would save me some time) but now I'm thinking it might cost me time to move from squat to bench etc etc.

I'll have a play tonight.

post-23873-481744_thumb.jpg

Edited by ActionDan

As per the main thread.



Had my first session with the rack last night, it's different, added some weight to squats, bench, RDL and row, nothing much just an extra kg or two here and there as that's how the plate config came out.



This is how it looked. Completed everything but started to feel it and had to work for the last reps on the chins. Everything is sets of 8 except squats which is sets of 10.



Squat 54


Bench either 92 or 93kg, we'll say 92.


RDL 54


Row 54


Chins BW


Dips BW



Got my pin locations sorted and worked out my positioning for movements, the actual bench etc. The bench takes some getting used to and requires more horizontal stability from me/my legs while benching. Made more obvious by the longer bar too.



A few things I noticed. As I've been trying to move away from curling like a bro, I've been really keen to get the chin up bar and did chin ups (or whatever they are called with an underhand shoulder width grip - pull ups?) and didn't find that I felt like my biceps got much out of it certainly not as much pump after exercising, maybe at the top of the motion with some explicit contraction but otherwise not much and it's mostly in the upper lats I feel it today.



Also, used the dip bars instead of doing weighted bench (spa) dips and didn't feel like my triceps got much out of that either, to be fair my bench dips were sets of 30 because I could only fit 11-12kg in my pockets lol and the actual dips were just 3 sets of 8 but I just expected more burn on the triceps and if anything felt it more across the shoulder girdle, I think I need a belt for chin ups and dips to get some weight in there asap.



Am I wasting time doing chin ups and dips if my main goal there is to try and get some decent bi's and tri's during a compound motion? I want to stick to purely compound stuff where possible for efficiency and max calorific burn (with the exception of some dumbell lunges that I do for ankle stability improvement).



Also, put some 1/2" wooden blocks under my heels for squats and that makes a big difference. I can get to parallel and a bit below without my feet splaying outwards and straining up the inside of my bad ankle. Feels good man.


Edited by ActionDan

Upper lats still tender from pull ups, so clearly they need some work.

Foam rolled last night, had a stretch and heat bagged, back felt better but still tender today.

Had a go at rolling the lats, can't say it helped heaps but it hurt during lol

Completed everything on Friday, quads and lats still tender so that's something new.

Swapped out RDL for straight DL, completed OK but can tell the form is wrong, working on it.

Straight DL deffo engages me more than RDL.

You're the same as me mate...I used to do stiff leggeds and found regular deads awkward as fk. Stuck with it thought and in no time at all I was climbing up the weight on regulars and MAN did it work my body harder than the stiff legged...even with much less weight. Eventually I passed the weight I was doing on stiff leggeds and I've never looked back. <3 deadlifts

Yeah I just did deads with the weight I was using to RDL, definitely harder so that's good.

I watched a Ripptoe video today which I think will help me, I had the order wrong as in when to break at the knees.

I'll know tomorrow night if I'm on the right track.

Start with a lighter weight until you're happy with your technique. Don't assume that because you're doing another form of a similar exercise, that you can just transfer the weight across. You're using a completely different synergy between muscle groups and joints.

It's already very light but if Monday shows no improvement I'll drop the weight to get it right as I'd like to make the move to DL it seems much more intense than the other forms.

Man, I am so confused.

Had a good stretch last night watching the F1, foam roller, heat pack, the works.

Back feels like crap today and I didn't do a lot on the weekend, maybe held some awkward poses while polishing Kate's car but otherwise nothing strenuous.

FML

Yeah I know, just shits me. I'm sitting up straight at work and not using the back rest like asked, not crossing my legs ever (when awake) as asked, doing the stupid TA activation exercises as asked, stretching, foam rolling, etc etc. Taken 2x 1 week breaks, no change.

Might still go and see a Chrio just to rule that out, but every physio and Myo that's looked says structurally there's nothing obvious.

At least it's not acutely painful when lifting :)

Despite back feeling average last night I did my session anyway and it feels a bit better today, and felt fine during as usual once it's fully warmed.

Still working out my spacings etc and I would've liked my bench to be wider as it requires more core stability/leg stability to remain stable during bench.

I added 5-6kg to the row because it's been very easy and still managed it though it was obviously that bit harder, more so on the sore part of my lower back.

I had another go at deadlifting and after 3 sets did another 6 reps but video'd it to look at the lowering phase (thoughts?)

http://youtu.be/CHhaB2WOTcA

I mixed up the dips at bit too, I need a dipping belt it seems, I did a set of 8 and felt nothing so waited 10 secs and did another set of 8 and then put 4.5kg in my pockets and did a set of 10 and started to feel it by the 10th rep so I'll start adding weight to my dips and I'd say my chins soon enough also.

Upper lats have recovered from initial shock of chins and I can get out my 3 sets of 8 without too much fuss now.

I'll look to start adding squat weight too as I'm feeling more comfortable there now I have my heels up on a block.

Edited by ActionDan

Physio yesterday, she did some more work on my ankle and measured a few things, there was an improvement in my range already so she seems to have a good handle on whats going on.

She swapped out my bum raises TA activation exercise for a kneeling then arm raising one, it is much harder and somehow manages to flog my lower back, she said this is a good sign that my "inner" core strength is not great despite my posterior chain being strong enough.

I'm very surprised that not a single person commented on the DL video here or in the main thread given how quick everyone normally is to point out flaws lol

Gym tonight.

Had a decent session last night.

Squatted 60kg

Bench felt weird and lopsided for the first 2 sets, checked bench location, grips etc, realised I'd left 1x 3kg plate off one side... so added that back on and added another 4.5kg for a good 96kg+ and got that set out so was happy.

Had another go at DL, still only 54kg, but it felt better. Also tried mixed grip and that felt good too.

Rowed at 60kg - with this, are you guys rowing from the floor with your back parallel? I see a lot of talk about what is the right way. I am doing them at 45 deg to the waist.

Chucked 4.5kg into my pockets for chins and managed to get those out.

Kept that in my pockets while doing lunges, so carrying around 28kg on those now.

Kept the weights in my pockets for dips and did 3x 10 instead with shorter breaks and had no issues.

Might get a dipping belt.

if it were me, and I was forced to use 10kg plates, I'd get measurements of a proper 20kg plate, work out the difference, and cut some blocks to put under them.

Having said that, deficit deadlifts (which you are doing) are a great assistance exercise for deadlifts.

But not a replacement.

/my opinion.

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



  • Similar Content

  • Latest Posts

    • Update 3: Hi all It's been a while. Quite a lot of things happened in the meantime, among other things the car is (almost) back together and ready to be started again. Things that I fixed or changed: Full turbo removal, fitting back the OEM turbo oil hardlines. Had to do quite a bit of research and parts shopping to get every last piece that I need and make it work with the GT2860 turbos, but it does work and is not hard to do. Proves that the previous owner(s) just did not want to. While I was there I set the preload for the wastegates to 0,9bar to hopefully make it easier for the tuner to hit the 370hp I need for the legal inspections that will follow later on. Boost can always go up if necessary. Fitted a AN10 line from the catch can to the intake hose to make the catchcan and hopefully the cam covers a slight vacuum to have less restrictive oil returns from the head and not have mud build up as harshly in the lines and catch can. Removed the entire front interior just shy of the dashboard itself to clean up some of the absolutely horrendous wiring, (hopefully) fix the bumpy tacho and put in LED bulbs while I was there. Also put in bulbs where there was none before, like the airbag one. I also used that chance to remove the LED rpm gauge on the steering column, which was also wired in absolute horror show fashion. Moved the 4in1 Prosport gauge from sitting in front of the OEM oil pressure gauge to the center console vents, I used a 3D printed vent piece to hold that gauge there. The HKB steering wheel boss was likely on incorrectly as I sometimes noticed the indicator reset being uneven for left vs. right. In the meantime also installed an airbag delete resistor, as one should. Installed Cube Speed premium short shifter. Feels pretty nice, hope it'll work great too when I actually get to drive. Also put on a fancy Dragon Ball shift knob, cause why not. My buddy was kind enough to weld the rust hole in the back, it was basically rusted through in the lowermost corner of the passenger side trunk area where the wheel arch, trunk panel and rear quarter all meet. Obviously there is still a lot of crustiness in various areas but as long as it's not rusted out I'll just treat and isolate the corrosion and pretend it's not there. Also had to put down a new ground wire for the rear subframe as the original one was BARELY there. Probably a bit controversial depending on who you ask about this... but I ended up just covering the crack in the side of the engine block, the one above the oil feed, with JB Weld. I used a generous amount and roughed up the whole area with a Dremel before, so I hope this will hold the coolant where it should be for the foreseeable future. Did a cam cover gasket job as the half moons were a bit leaky, and there too one could see the people who worked on this car before me were absolute tools. The same half moons were probably used like 3 times without even cleaning the old RTV off. Dremeled out the inside of the flange where the turbine housing mates onto the exhaust manifolds so the diameter matches, as the OEM exhaust manifolds are even narrower than the turbine housings as we all know. Even if this doesn't do much, I had them out anyways, so can't harm. Ideally one would port-match both the turbo and the manifold to the gasket size but I really didn't feel up to disassembling the turbine housings. Wrapped turbo outlet dumps in heat wrap band. Will do the frontpipe again as well as now the oil leak which promted me to tear apart half the engine in the first place is hopefully fixed. Fitted an ATI super damper to get rid of the worn old harmonic balancer. Surely one of the easiest and most worth to do mods. But torquing that ARP bolt to spec was a bitch without being able to lock the flywheel. Did some minor adjustments in the ECU tables to change some things I didn't like, like the launch control that was ALWAYS active. Treated rusty spots and surface corrosion on places I could get to and on many spots under the car, not pretty or ideal but good enough for now. Removed the N1 rear spats and the carbon surrounding for the tailpipe to put them back on with new adhesive as the old one was lifting in many spots, not pretty. Took out the passenger rear lamp housing... what do you know. Amateur work screwed me again here as they were glued in hard and removing it took a lot of force, so I broke one of the housing bolts off. And when removing the adhesive from the chassis the paint came right off too. Thankfully all the damaged area won't be visible later, but whoever did the very limited bodywork on this car needs to have their limbs chopped off piece by piece.   Quite a list if I do say so myself, but a lot of time was spent just discovering new shit that is wrong with the car and finding a solution or parts to fix it. My last problem that I now have the headache of dealing with is that the exhaust studs on the turbo outlets are M10x1.25 threaded, but the previous owner already put on regular M10 nuts so the threads are... weird. I only found this out the hard way. So now I will just try if I can in any way fit the front pipe regardless, if not I'll have to redo the studs with the turbos installed. Lesson learned for the future: Redo ALL studs you put your hands on, especially if they are old and the previous owners were inept maniacs. Thanks for reading if you did, will update when the engine runs again. Hope nothing breaks or leaks and I can do a test drive.
    • No those pads are DBA too  but they have colors too. I look at the and imo the green "street" are the best.
    • I’m not sure what happened I told them about sonic tunes free OTS tune and the next the I know .. I was booted..   To funny 
    • Yea - I mean I've seen my fuel pump which is decades old and uh, while I'm not saying this with real knowledge... but I sure get the ick at using anything in the fuel system that produced the state of that pump. Many years ago I went through multiple pumps (and strainers) before I dropped the tank to clean it out with extreme violence. I'm talking the car would do maybe 50km before coming to a halt, which resulted in me cleaning out the filter with some brake cleaner and going on my way. None of my stuff ever looked like what came out of your fuel tank. I don't think I'd be happy with it unless every single component was replaced (or at least checked/cleaned/confirmed to be clean here).
    • I'm not going to recommend an EBC pad. I don't like them. Just about anything else would suit me better. I've been using Intima pads for a while now.
×
×
  • Create New...