Anecdote of the day
“When I was 15, my wrestling coach was a Russian. He’d been a coach or administrator for the USSR at five different Olympic Games. Being naive, I asked him why Australia didn’t have any wrestling medalists. He gave me the deadpan answer
“Care too much about human rights.”
He was definitely on to something. That Soviet mentality of train them until they break or prosper just doesn’t work in our culture.”
Followed up by this doozy 
“He once told me a story (and I have no idea how true it was, but have no reason to doubt him) about selecting children to be trained as sprinters. This is going back pre-1970’s. They had these kids, aged between 11 and 13 lined up on a diving platform at an empty pool. They had the kids drop flat footed onto the concrete, about 3 meters. Those who sustained broken ankles didn’t have the bone density required for elite sprinting and were discarded. Those that came through without serious injury were kept. Much cheaper than scans, he said.”
Been taking part in a 28-day fitness challenge at Liberty Fitness in Moonee Ponds. 4 days a week at the gym, group fitness, mix of weights and cardio, pretty intense eating restrictions, days 1-14 no carbs but now being day 23 carbs are back in the diet. Net result thus far is lost 6kgs, body fat % reduced from 24% to 17%.
If anyone here is doing weights at least twice a week and is interested in trialing an assistance template for me over 12 weeks please PM me (and include how many days a week you’re doing weights and also what sort of gym you go to so I have some idea of the equipment you have access to).
Some details about the program:
based off an upper/lower split
designed to work off a 4 day training week but can be easily tweaked to suit 2 or 3 days a week
I’m mostly interested in how you feel regarding the assistance work so you can do your own/current programming for your main movements, otherwise I can program them for you if needed
Sessions should be around 60 minutes not including any warm ups you do prior to lifting
I will be available to answer an unlimited number of questions over the 12 weeks
The 2 greatest powerlifting coaches ever (Boris Sheiko and Louie Simmons) finally met today.
Gonna make for a heck of a vid and one giddy Eastie Boi
anyone know the best place to go to get a decently priced squat rack for home use in melbourne area ?
not after anything fancy or that, just something that’ll do the job at home.
anyone know the best place to go to get a decently priced squat rack for home use in melbourne area ? not after anything fancy or that, just something that'll do the job at home.
what’s your budget?
anyone know the best place to go to get a decently priced squat rack for home use in melbourne area ? not after anything fancy or that, just something that'll do the job at home.what’s your budget?
My budget is between 500 to a grand, but that’s including the bar plus weights etc etc.
http://www.gymdirect.com.au/shop/strength-equipment/racks/squat-racks-and-stands/safety-squat-rack/
If I can’t find anything in melbourne, i’ll prolly just have to order from them, something like the above is all i need, nothing fancy, nothing that’ll hold strongman weight, just something that’ll do the job.
anyone know the best place to go to get a decently priced squat rack for home use in melbourne area ? not after anything fancy or that, just something that'll do the job at home.what’s your budget?
My budget is between 500 to a grand, but that’s including the bar plus weights etc etc.
http://www.gymdirect.com.au/shop/strength-equipment/racks/squat-racks-and-stands/safety-squat-rack/If I can’t find anything in melbourne, i’ll prolly just have to order from them, something like the above is all i need, nothing fancy, nothing that’ll hold strongman weight, just something that’ll do the job.
Little bloke fitness
Nc fitness
White label fitness
All based in Melbourne and will be round abouts the mark
I don’t like the tooth style of rack like that, if you can find something in your price range like this it would be much better
anyone know the best place to go to get a decently priced squat rack for home use in melbourne area ? not after anything fancy or that, just something that'll do the job at home.what’s your budget?
My budget is between 500 to a grand, but that’s including the bar plus weights etc etc.
http://www.gymdirect.com.au/shop/strength-equipment/racks/squat-racks-and-stands/safety-squat-rack/If I can’t find anything in melbourne, i’ll prolly just have to order from them, something like the above is all i need, nothing fancy, nothing that’ll hold strongman weight, just something that’ll do the job.
Little bloke fitness
Nc fitness
White label fitnessAll based in Melbourne and will be round abouts the mark
I don’t like the tooth style of rack like that, if you can find something in your price range like this it would be much better
http://www.rogueaustralia.com.au/rogue-hr-2-half-rack-au
thank you kind sir for the help, will definately be looking into those sites, cheers 
Osteo, physio or chiro for shoulder bursititis?
Have a mate who got the steroid injection and it didn’t help her. She’s now considering surgery but trying to convince her there should be another option before that.
Osteo, physio or chiro for shoulder bursititis?Have a mate who got the steroid injection and it didn’t help her. She’s now considering surgery but trying to convince her there should be another option before that.
Not surprised, cortisone is fairly well useless.
A standard chiro (as opposed to someone specialising in sports) probably won’t be of much use in this scenario, but otherwise the most reputable practitioner of those 3 would be my suggestion.
Did they go to a GP first? If you can find a sports doc they’re normally good with muscoskeketal issues and you generally see them once then they’ll refer you to whatever alternative health care provider they think is best
Osteo, physio or chiro for shoulder bursititis?Have a mate who got the steroid injection and it didn’t help her. She’s now considering surgery but trying to convince her there should be another option before that.
Not surprised, cortisone is fairly well useless.
A standard chiro (as opposed to someone specialising in sports) probably won’t be of much use in this scenario, but otherwise the most reputable practitioner of those 3 would be my suggestion.
Did they go to a GP first? If you can find a sports doc they’re normally good with muscoskeketal issues and you generally see them once then they’ll refer you to whatever alternative health care provider they think is best
Thanks for the reply mate. I believe they did, and were referred to get the cortisone injection.
Compromise: cowbellsYou can never have too much cowbell
I need more cowbell.
For the slightly more sadistic looking for a program to follow for a few months.
Designed for 2-3 days a week alternating day 1 with day 2
Day 1 - lower body
- Squat (back, front, box or whatever other variation you so desire) see bottom for description of sets x reps
2a) Hamstring curls (band, lying, seated, GHR just pick one) 3x6-10 using a 1-1-4-1 tempo see bottom for description of tempo
2b) Hip extension exercise (good morning, RDL, 45 degree back raise, pull through) 3x10-15 using a 1-0-4-1 tempo; aim for a good stretch at the bottom
2c) rest/death x 1 minute
3a) Calf raises** (standing, seated just pick one) 3x10-15 using a 1-1-4-1 tempo**
3b) Ab exercise (pick any) 3x15-25 (don’t worry about tempo - just aim for sets that last roughly 40-60 seconds)
3c) rest/death x 1 minute
Day 2 - upper body
- Press**** (flat, decline, incline, dips) see bottom for description of sets x reps
2a) Rowing exercise (still to one where you’re pulling horizontally) 3x15-20 using a 1-1-1-0 tempo*
2b) Tricep exercise (some sort of barbell or dumbbell extension) 3x8-12 (don’t worry about tempo - just go heavy)
2c) rest/death x 1 minute
3a) Shoulder exercise (try and stick to rear delt stuff like face pulls, bent over flies etc) 3x8-12 using a 1-1-3-0 tempo**
3b) bicep exercise (your pick) 3x8-12 using a 1-1-6-0 tempo**
3c) rest/death x 1 minute
Ok, now the tricky part(s) . . .
- Sets x reps of the main movement. To start with you’ll be doing 10 sets of 10 reps with ~1 minute rest between sets. Each session you’ll add an extra 2.5kg to the working weight for all 10 sets. Start conservatively here, as you want to do at least 6 sessions at 10x10 whilst adding the 2.5kg each successful session. Once you fail to achieve 10x10 (or your rest time blows out) you will move to 8 sets of 8 reps with ~90 seconds rest, and add 2.5kg each session to the working weight for all 8 sets. Once you fail to achieve 8x8 or your rest time blows out, switch to 6 sets of 6 reps with 2 minutes rest between sets. You’ll then add 2.5kg each session to your working weights for all 6 sets. The program stops when you can no longer get 6x6 w/2 minutes rest (at which point you can go back to 10x10, aiming to beat your old 10x10 best on the 6th session or move onto another program entirely). If I have mathed correctly, regardless of which set/rep scheme you are using the total amount of time it takes to complete your sets should be the same (20 minutes)
-
- I can’t remember the ‘standard’ tempo scheme (which is in seconds btw) but in relation to above if it is z-x-c-v then
Z = concentric phase of the movement eg on a bench press, it is the part where the bar goes from your chest to locked out
X = isometric component inbetween the concentric and eccentric phase of the movement eg on a bench press, it is the part where you are holding the bar out at arms length
C = eccentric phase of the movement eg on a bench press, it is the part where the bar goes from an arms length to your chest
V = isometric component inbetween the eccentric and concentric phase of the movement eg on a bench press, this is the part where the bar is on your chest
*** if you have crappy shoulder posture ie they’re rounded forwards replace calf raises with a rowing exercise (different to the exercise on upper body day but same tempo)
****if you have crappy shoulder posture ie they’re rounded forwards definitely don’t pick decline bench, and whatever variation you pick use a close grip (so hands will be inside elbows at the bottom of the movement)
- I can’t remember the ‘standard’ tempo scheme (which is in seconds btw) but in relation to above if it is z-x-c-v then
Going in for an ACL recon on Wednesday. Any recovery advice for my fellow Clay Smith members?
Osteo, physio or chiro for shoulder bursititis?Have a mate who got the steroid injection and it didn’t help her. She’s now considering surgery but trying to convince her there should be another option before that.
Not surprised, cortisone is fairly well useless.
A standard chiro (as opposed to someone specialising in sports) probably won’t be of much use in this scenario, but otherwise the most reputable practitioner of those 3 would be my suggestion.
Did they go to a GP first? If you can find a sports doc they’re normally good with muscoskeketal issues and you generally see them once then they’ll refer you to whatever alternative health care provider they think is bestThanks for the reply mate. I believe they did, and were referred to get the cortisone injection.
Currently have that issue and got the injection. I have been seeing a physio.
Osteo, physio or chiro for shoulder bursititis?Have a mate who got the steroid injection and it didn’t help her. She’s now considering surgery but trying to convince her there should be another option before that.
Not surprised, cortisone is fairly well useless.
A standard chiro (as opposed to someone specialising in sports) probably won’t be of much use in this scenario, but otherwise the most reputable practitioner of those 3 would be my suggestion.
Did they go to a GP first? If you can find a sports doc they’re normally good with muscoskeketal issues and you generally see them once then they’ll refer you to whatever alternative health care provider they think is bestThanks for the reply mate. I believe they did, and were referred to get the cortisone injection.
Currently have that issue and got the injection. I have been seeing a physio.
She’s going back to her GP(from what I have heard). What’s the recovery process like? How long have you been “injured” for?
Going in for an ACL recon on Wednesday. Any recovery advice for my fellow Clay Smith members?
You have hopefully been doing a lot of strengthening for your quads, hamstrings and glutes so you only atrophy back to normal size.
Post op you want to get into full ROM as early as possible. First passively (under no load/contraction) then actively (under your own power) and resistively (against an external force other than gravity)