No Crust Racing

Went to my regular physio, she said the same things as the Osteo, but commented that it should have been a lot worse and that I was recovering quite well so said I should be thankful that I'm "high tone" which is the expression she uses for people who exercises a bit and have decent muscular control/awareness/recruitment etc. She said treat it like a sprain and get back to squatting/DL etc when pain permits but that dropping a touch of weight off and focusing more on the inner core stuff was the best coourse so I'll sit on my numbers for a bit and get my back sorted. TTT: Weird, I've had knee pain before from bike riding etc and it's always been during the load phase, lockout is always fine, so to only hurt during actual lockout is a weird one. This guy seemed to cite similar symptoms but no word on the actual cause. http://forum.bodybuilding.com/showthread.php?t=150837083&page=1

Copy/Paste from Infirmary thread. Well I've got a small update, and I may have jumped the gun a "bit" but to be fair, any issue at the moment feels like a mountain because progress is so slow and I'm so mindful that a small slip up can be a very time consuming set back. It's still pretty tender, but not as bad as it was when I did it. I'm back at work without pain killers but sitting uncomfortably. I'm seeing my physio today and managed to get into an Osteo last night, he said he was confident I've not done anything major (slipped/crushed disc big ruptures those sort of things) and felt that given the tightness in the area and the cold that the muscles had been too tight and strained a bit which failed to hold the SIJ in place and I'd then in turn strained the SIJ and into the lower lumbar (I think he said L5/L6 area) he did some work on it and made the same comments the physio has been saying, my external posterior chain strength appears quite good but that there's an underlying instability in my core allowing this SIJ movement and irritation. The consensus being that working being off my feet for 2-3mths and working in a recliner has basically allowed my pelvic floor and associated stabilisers to puss out and now they are not coming back on because I'm relying on abs and obliques to lock up and provide stability. So I'm going to drop a touch of weight off the squat, DL, and rows, not that it wasn't already light by standards, and just maintain the motions while I focus some solid attention on improve that inner core stability that seems to be upsetting things.

Well I've got a small update, and I may have jumped the gun a "bit" but to be fair, any issue at the moment feels like a mountain because progress is so slow and I'm so mindful that a small slip up can be a very time consuming set back. It's still pretty tender, but not as bad as it was when I did it. I'm back at work without pain killers but sitting uncomfortably. I'm seeing my physio today and managed to get into an Osteo last night, he said he was confident I've not done anything major (slipped/crushed disc big ruptures those sort of things) and felt that given the tightness in the area and the cold that the muscles had been too tight and strained a bit which failed to hold the SIJ in place and I'd then in turn strained the SIJ and into the lower lumbar (I think he said L5/L6 area) he did some work on it and made the same comments the physio has been saying, my external posterior chain strength appears quite good but that there's an underlying instability in my core allowing this SIJ movement and irritation. The consensus being that working being off my feet for 2-3mths and working in a recliner has basically allowed my pelvic floor and associated stabilisers to puss out and now they are not coming back on because I'm relying on abs and obliques to lock up and provide stability. So I'm going to drop a touch of weight off the squat, DL, and rows, not that it wasn't already light by standards, and just maintain the motions while I focus some solid attention on improve that inner core stability that seems to be upsetting things.

I think you can go ahead and change the project title now! Good work mate.

OK I can't see me squatting or DL'ing anything for some time now. Warmed up and got into session but half way through second set of squats that pain in my back/SIJ went bang and got very sharp in that area and down my left leg. Had to put bar on safeties, and cannot lift it back up onto pins. Painful to walk/stand/sit/ just generally move. I've had a hot shower and tried a heat pack didn't do much, trying ice now which is not doing much either. I'm going to try and get into my physio again tomorrow if possible. Hoping it feels somewhat better tomorrow morning. Pretty crushed as I have that sinking feeling of being out of action for a while.

Given it's all down my left leg also everything I read says sciatic. I'm going to call my physio tomorrow and see if I can come in. I hope I'm not feeling like this tomorrow as I reckon I'll have trouble driving.

I'm in a bit of trouble. Warmed up and got into session but half way through second set of squats that pain in my back/SIJ went bang and got very sharp in that area and down my left leg. Had to put bar on safeties, and cannot lift it. Painful to walk/stand/sit. Gonna hit the shower then heat pack it. FML.

Not really, I said I wasn't having a go, and I wasn't. I was generalising and using your comments as an example of what I was having a whinge about. Appreciate your mature response though, refreshing given what I often see around here. The underlying comment was, to what end was that post made? At the absolute crux of it, what were you trying to achieve, and that's not a rhetorical question or said with any malice. Perhaps my point is partly that your follow up comments could have been included in the original post to semi clarify why you felt the need to comment? As opposed to what you did, which was akin to walking up to a group of people half way through a conversation and interjecting with a one line negative comment without context. From that, I'm guessing the point was just to say to the uneducated amongst us (like me) the cage looks the goods, but in reality that particular join could be a touch better? I remember watching that clip the first time, mouth agape.

God I love getting car parts in the mail.

Nice work so far. You can tick half cage off the list given you've already paid for it. Hopefully Brad comes through with the goods in the 2 week time frame he gave us

Sorry I meant total as in .5mm toe out/in each side. So .5mm toe out one each front wheel and .5mm toe in each side on the back so each axle as a total of 1mm toe in/out or 1mm toe in/out per wheel.

I should add too, I've noticed I am getting thicker, arms, chest, back legs, a little bit in the mid section but that my weight is not really going up that much, I still fluctuate between 86-88kg despite getting a little bit stronger.

Are you talking 1mm out and 1mm in total or each side?

Added 6kg to squats for 66, I have such weak leaks. I felt this, I didn't super struggle but I felt it and can feel it today between the top of my quads and my hip bones but some of that is DL too. Successfully benched 96 last night not sure why I thought I wouldn't make it before. Added 4.5kg to DL for 58.5 Started out rowing 54 as I was trying to get lower as per the last session. then went 58.5 then 60kg while maintaining that lower stance. Left chin ups at 4.5kg. Stuffed up my first set of dips with 7kg on, stopped at 8 reps out of habit instead of 10, so added some more weight and did 2 more sets of 10 @ 9kg. Progress all round.

I thought as much - no drama though Leeroy, as you said it is personal preference. I'm running RS-Rs harry so thought -3 might be enough for those. As for rear camber, -1.5 enough? Car only has 200rwkw's and it's a CA so that 200 is slower than something that actually makes torque as well.

Looks like rear neg camber to me on this one too. http://www1.pictures.zimbio.com/gi/V8+Supercars+Round+7+Practice+EJ3dV1iAcq8l.jpg Where did you get the advice of no rear camber?

MX-5 guys, almost every setup includes rear neg camber, http://mx5cartalk.com/forum/viewtopic.php?f=76&t=15398

Hmm, OK I'm happy to hear thoughts, I've just always been under the impression that "some" rear neg camber was a good thing in a grip setup. I got my original settings from DMS and he seems to know his stuff. (http://www.dmshocks.com/) A quick example, this grip based S13 -2 rear camber. http://www.nissansilvia.com/forums/index.php?showtopic=522196

I should've clarified when I said -3deg. I meant at the front, aiming the rear is currently -1 and i wouldn't go any less, if anything more.

0 rear camber?

After putting some new toe arms in and getting the rear toe finally evened out I was thinking. Firstly, what's the relationship between toe and camber? As in, if I increase the amount of neg camber in the rear, I'm assuming it will add a touch more toe in or is that backwards? That said, which would you do first? camber or toe knowing they affect each other. Further to this. Currently my car has the following setup. Front: -2.5 camber about 1mm toe in on the pass side which I will be fixing - 0 on the driver side. Castor unsure, assume around 5 or so deg, whatever the factory arms can give. Haven't looked or measured. Rear: About -1 deg camber 1mm toe in (that's on each side so total 2mm toe in). I set this under the assumption some rear toe in is good for grip and stability. I was thinking I might add some rear camber and possible some at the front if also, maybe 3deg? Tyre wear hasn't been too bad on the current settings, I'm just going through the process of evening everything out. I realise handling is a personal choice but is there a generic setup that's good for S13s? I've got stock sway bars and BC BR coilovers F8kg/R6kg) So also see a lot of people put a touch of toe out up front, say 1mm each side? What are your thoughts?

Looking forward to that

Yeah Pendlay are too low and hard on my back at the moment. As it was, in that vid it was harder than normal for me as I'd normally be straighter maybe 50-55, so if that lean is a good lean in the vid then I'll have to maybe lower the weight and re-set form in that exercise, which is fine. I'd be inclined to say that even after only 3 sessions of trying to DL from the floor, my SIJ discomfort has lessened, could be a coincidence but we'll see. Nice work Troz!

Tried benching at the 96-97, pussied out on the final rep as I wasn't sure I'd make it, did a half rep Did DL from blocks, much easier. Fiddled with row, see vid for height testing. Got 7kg in my pocket for dips and did sets of 10 with short breaks and managed that. http://youtu.be/uf_XgacRYE0

Did my full sets fiddling with heigts then thought I'd do a few more reps at the end and record. This is probs where I felt most comfy, I was initially standing straighter. Thoughts? http://youtu.be/uf_XgacRYE0