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This part appears simple but has some excellent workholding and CAM tricks!
We used tabs to hold and machine the part, experiment with Tormach Pathpilot G64 to optimize a 3D toolpath, and use a Harvey lollipop cutter to machine undercuts for the universal joint! Finally, what kind of people would we be if we didn’t cover mistakes we made along the way?
Residents of Amasiri community in the Afikpo North Local Government Area of Ebonyi State have continually been battling challenges of deplorable roads, dilapidated schools and decrepit healthcare facilities.
Located in the Ebonyi South zone of the state, Amasiri community is rich in agriculture, trade and cultural diversity.
The traditional ruler of Ndukwe village in Amasiri community, His Royal Highness Ezeogo Ajah, said no government project was situated in the area.
He said it took the effort of the community people to build most of the schools and most of them now dilapidated.
The monarch said, “Talking about Akanto Ndukwe Primary School, the need for the school came up during the administration of Sam Egwu, the first governor of Ebonyi State, when the community wrote the ministry of education requesting the establishment of the school. This was because there was no school for children in Ozara Okangwu, where the school is located.
He added that owing to lack of government assistance, the school was in shambles and in a deplorable condition.
Ajah said, “Lack of assistance from the government to the school has led to its current bad shape and today, it is in shambles. The condition of the school does not encourage quality education and children learning experience. This situation has caused many parents to withdraw their wards from the school to quality schools in the heartland of the community.
In one of the visits by Saturday PUNCH to Akanto Ndukwe Primary School, our correspondent saw two blocks of classrooms. One of the classrooms had no roof, was flooded, full of weeds and inhabited by rodents.
A community leader and farmer who did not give his name said people in the community attempted to renovate the building, but could not finish it. The farmer said it was obvious the government had forgotten that a school existed in the area.
The other building, which currently serves the pupils as classrooms, has leaky roofs and dusty floor.
A teacher in the school, who spoke on condition of anonymity, told our correspondent that he felt sad teaching in Akanto Ndukwe Primary School. He noted that he lost passion for teaching the moment he was posted to the school.
He said the school established in 1981 had no single block built by the government and the one built and donated by the community was dilapidated.
The teacher stated, “Nobody feels happy about the condition of the school, because it lacks government presence. I lost interest in the teaching profession the day I was transferred there.
An alumnus of the school, 37-year-old Obia Anya, said the current state of the school was heartbreaking, adding that it had degenerated from bad to worse.
To Nzagha Nzagah, a politician and plumber, the deplorable state of basic amenities in the community had subjected the people to untold suffering.
Another Amasiri man and civil servant, Uche Idam, said the community scored zero in the area of basic social amenities.
Also speaking, a member of the highest decision-making body in Amasiri community, Chief Inya Eze, said life in the area had not been easy for the people.
Eze said, “Life in Amasiri community has not been easy for us. We don’t have what makes life worthwhile and comfortable in the community. If there is anything that looks like development there, it has been done by our children in different age grades. Government has never done anything for us in the community.
Meanwhile, the state government said it was aware of the deplorable condition of most schools in the state and the dearth of teachers in the sector, adding that it was unrelenting in addressing the situation as soon as possible.
Also, the Permanent Secretary in the state Ministry of Health, Dr Chris Achi, said the government was not relaxing on anything concerning the health of people living in Ebonyi communities.
If you're looking for a strength program as a beginner, then you'll certainly hear of Starting Strength.
This is a straightforward, text book strength program for starting lifters who want to develop their strength as quickly as possible.
It uses basic compound exercises and it's the perfect program for beginners.
Yes, Starting Strength is great for beginners.
As you may have guessed, the Starting Strength program is created for beginners.
It was created by Mark Rippetoe, the author of the original Strength Strength book which was released in 2005.
He's a strength and conditioning coach and author who has been an athlete and coach for more than 40 years.
By coaching many national and international athletes, writing fitness books, content and articles, he has gained a ton of experience and knowledge.
The book isn't required to use the program but if you want to make the most progress, it would be wise to invest in the book.
And it's influenced many other programs.
The book contains the program but goes into much more in depth about how to make the most out of the exercises and training.
While you may find many variations of this program, one thing remains true.
It uses a no-nonsense approach to lifting and gets results quickly.
Phase 1: setting the foundation and learning the 4 exercises.
Phase 2: Use the skills learned to increase strength.
Phase 3: This is when exercises get introduced, here you'll start using chin ups and uses a linear progression principle.
The linear periodization used in Starting Strength is used in other programs like Greyskull LP.
This spreadsheet contains the calculator to help you decide the weight and keep a record of progress of the program.
There's 2 simple workouts to Starting Strength, labelled as A and B.
These are alternated throughout the program and you'll train 3 times per week.
There's one day on, one day off, allowing for recovery between workouts.
So an example can be like Monday, Wednesday and Friday, with the other days being off days.
The progression style in Starting Strength uses linear periodization.
The periodization is used in other popular beginner like Greyskull LP and Ice Cream Fitness.
These programs have used the fundamentals of Starting Strength.
Linear periodization means every exercise and each workout will have an increase of the weight.
As a beginner, you'll be able to maximize your strength and muscle gains as load and strength increase in a straight line upwards.
You'll experience rapid improvements to body mass and strength, thanks to this progression style.
Being untrained will allow you to be able slap anywhere from 5lbs to 20lbs per lift.
To completely understand Mark Rippetoe's principles, we recommend reading his book, Practical Programming for Strength Training.
Always take 5-10 minutes to warm up.
Perform some light cardio for at least 5 minutes, until you feel warm or break a sweat.
Then perform a few light sets of the muscles you're about to exercise.
Do at least 3-4 warm up sets before your actual workout, and then follow the program's workouts.
You can do 1-2 warm up sets before a specific exercise, which is especially useful if you're a beginner.
Starting Strength is a straightforward 3 times per week strength training program that uses reps of 5 that's done in 3 sets for each of the compound lifts.
With the exception of deadlifts, which is done only in one set of 5 reps.
The rest times between exercises are 3-5 minutes, to optimize strength and muscle.
It's designed by Mark Rippetoe, a fitness coach and athlete who's been involved with the fitness industry for over 40 years.
He uses all of his knowledge and experience to create the most optimal program