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I don't know what I'm doing but I know what I've done
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Friday 25/9/2020
A) Pin Squat
122.5kg x 3 (@6)
130kg x 3 (@7)
132.5kg x 3 (@8)
125kg x 7 @9
112.5kg x 3 x 4
Close-Grip Board Press
97.5kg x 3 (@8)
82.5kg x 11 (@9)
C) Hanging Leg Raise
+8kg x 5 x 12
Took yesterday off as my hip wasn't anywhere close to allowing training. Or at least I didn't have enough confidence in it to not give way under a squat.
The problem isn't that it's very sore but it's like it's a nerve thing and the leg just gives. It was a massive mindfúck unracking and stepping back so so tentatively because I wasn't confident the leg wouldn't give way. Which wasn't ideal trying to stand up on the bumper for pin squats. And then having to squat.
Called it after the triple with 130. Twitching when I locked out the first rep threw me off even more so I said that set would be the last. The weight actually felt fine, which is the mad and frustrating part.
At least the close-grip lunchbox press felt good. Way better than last week. Way smoother.0 -
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The hip issue sounds very frustrating. Do you have a rough idea of how long you're going to wait to get surgery?
Also, what's a lunchbox press?
Was insanely frustrating the other night. Even just getting back and onto the bumper was stressful. Not in an anxiety sense but it was just tiring shuffling back with so little faith in the left leg when right was stepping back.
The surgeon said he'd be hoping I get another 8-10 years from the hip. That's based off the rate of degeneration of the hip bone. A lot of the issues I'm having with it is soft tissue stuff and deep. Left glute not contracting hard enough, for example. I have a shorter ROM when stretching quad as well. Fundamentally, walking has been uncomfortable for months but is getting less so now but theres an awful lot of work to get to that point which I'll just continue longer term and do more pilates on top of it.
Lunchbox press is a board press done with a lunchbox cos I have no board
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Alf Veedersane wrote: »Was insanely frustrating the other night..
Lunchbox press is a board press done with a lunchbox cos I have no board
I suppose it's all about what limitations on training you're happy with between now and a surgery date. Good excuse to get a jacked upper body at least.
Okay, that makes a lot more sense now haha0 -
I suppose it's all about what limitations on training you're happy with between now and a surgery date. Good excuse to get a jacked upper body at least.
Okay, that makes a lot more sense now haha
I just modify movements that hurt. For example, I can't squat low bar because the hip flexion was causing discomfort and stance width was affected. So just high bar with a narrow stance.
So its knocked what a realistic total is now but I can just keep trying to get back there.0 -
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Sunday 27/9/2020
A) Deadlift
170kg x 3 (@6) Seated DB OHP
27.5kgs x 10 (@9)
22.5kgs x
C) Chest-supported Row
6 x 15
The left glute was just not working at all. Just struggled to get any contraction. Even just warming up, it wasn't pulling its weight. Hoped getting enough warm ups in would kick it into gear.
But my right side was just carrying too much extra load and the lift was just imbalanced so I left it at 170. 160 wasn't too bad but it was more pronounced with 170 so it wasn't going to improve enough to add more for two more sets.
I'm less bothered by it today because the hip has felt way better the last two days for normal stuff so it's on the mend. This is just one of those things that will die down too in time.0 -
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Monday 5/10/2020
A) HB Squat
120kg x 2
130kg x 2
140kg x 2 (@8)
132.5kg x 5 (@9)
120kg x 3 x 4 Incline Bench
85kg x 2 (@9)
77.5kg x 6 (@9)
C) Weighted Planks
+25kg x 5 x 30s
Hip felt fine after Saturday night's RDLs so I said I'd try get back into the program and just ease up through the gears. I can't see the December meet going ahead but might as well train as if it is.
Warm ups felt lovely. Just worked up in 10kg jumps. 120kg was first time I felt any twinge in glute walking it out but was nowhere near where it was the last time I squatted. Was giddy after 130kg felt so good.
Then....walking out 140, it happened...knee dipped and that threw me a bit. Was tentative on the way down and it was just about right but I definitely thought that 140kg was going to be more like 7.5 but it was an 8. Bit annoying but I'll take it. Heaviest I've squatted since March so, given everything, I'll take it.
Tried walking my left foot back first (felt really weird) for back off with 132.5 and no twinge. Happy to hit 5 @9.
After the last couple of weeks, I was starting to wonder if it was just going ro continue being mildly shít every time and pay for it the next day but today's squats gave me hope.
Again, hopefully it feels any way ok tomorrow.0 -
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Thursday 8/10/2020
A) Tempo Bench (32X0)
80kg x 2 (@6)
87.5kg x 2 (@7)
92.5kg x 2 (@8)
87.5kg x 5 (@9)
80kg x 3 x 4 RDL
195kg x 2 (@8.5)
165kg x 7 (@9)
C) Lat Pulldown
6 x 15
That 92.5 on tempo bench was better than the 90 on the dry run while I waited for the hip to settle. Happy with how it felt. The length of time 2s lasts is longer the heavier the weight is #science
Preferred when I just counted it in my head and it didn't last so long.
RDLs were strong. Was very tentative stepping back after the last couple of days doing them. Didn't go on me but was stepping back waiting for it to go. That should go in time.
Can feel the hip a bit but got a cream that's basically extra strong tiger balm based on what's in it.0 -
Saturday 10/10/2020
A) Pin Squat
120kg x 2 (@6)
130kg x 2 (@7)
137.5kg x 2 (@8)
130kg x 5 (@9)
117.5kg x 3 x 4 Close-Grip Board Press
102.5kg x 2 (@9)
87.5kg x 8 (@9)
C) Hanging Leg Raise
+8kg x 5 x 12
Was really just delighted there weren't any noticeable twinges stepping back with the bar so was a little was tentative as it went. Was a bit surprised cos hip was a tiny bit niggly from the afternoon on.
Sloppy first rep on the 137.5 double. Was lop sided for some reason. Not exactly sure on that. Happy enough with 5 on back off with 130.
Not for the first time, had it in my head that I was supposed to be working to top double at RPE 9 rather than 8. Still, happy enough with the double at RPE 9....
Will see how it feels but I might leave it an extra day before next day cos I have deadlifts. They're the big concern for me with aggravating the hip. Last two deadlift days were followed by a couple of days of a sore hip. But question of correlation /causation etc0 -
Wednesday 14/10/2020
A) Deadlift
175kg x 2
190kg x 2
200kg x 2
190kg x 3
170kg x 4 Seated DB OHP
27.5kgs x 10 (@9)
22.5kgs x 15
C) Chest-supported Row
6 x 15
The hip has been a bit up and down but it seems to be a nerve issue given how it comes and goes but when it comes it can stick around for hours. Was in with the physio earlier and there's a definite improvement in how strong everything feels; certain exercises I didn't have the strength to do before so that's a positive.
Happy enough with the 200. Sloppy 3rd rep on the back off with 190. Switched off while thinking it would maybe be a 5-rep set. Stooopid. Left it at one set of back off at 170 because I started to feel something in my hip - nothing too bad but I'm just going to be mindful of volume with heavier deadlifts.
I'll settle for being reasonably pain free tomorrow.0 -
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Tuesday 20/10/2020
A) Squat
152.5kg x 1 Bench
110kg x 1
Obviously it was going to be a let's have a bit of fun. I brought the Power Perfects for squatting but I pretty much assumed the squats would be short-lived given how the hip felt the last few times I tried to squat.
145kg moved well enough so went up to 152.5kg, which is about 10kg or so heavier since I have been able to go to since just before last lockdown. I got the PPs cheap so they were just an experiment...definitely felt myself lean forward a little more on them and that kicked in on the top set so I'll be going back to the Powerlifts. The PPs were more comfortable than the PLs though.
I'll be doing a lot more of the work on my hip for the next 6 weeks to hopefully put it in good shape when the gyms reopen. As long as the frequency of flare ups reduces.
New bench PR. Probably to be expected if I hit 107.5kg on close-grip.
Nice way to head into the lockdown. Buzzing that I could squat and now the average daily discomfort score the last week or so has been marginally lower so hopefully 6 weeks of even more work on it.
2 years to the day since my last competition. Didnt think 2 years would have passed and I wouldn't have done another. Nor that I would have a gimp hip.0 -
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