I don't know what I'm doing but I know what I've done

Alf Veedersane

Monday 30/5/2021

A) Plate-Loaded Hip Thrust

+70kg x 10 (@6)

+80kg x 10 (@7)

+90kg x 10 (@8)

-10% x Max (80x14)

-10% x Max (72.5x13)

B) DB OHP

5 x 12-15 (17.5 x 3 x 15 / 20 x 2 x 15)

17.5kgs @9

C) BB Row

90g x 4 x 8

D) Face Pulls

4 x 10

E) Cardio

1,500m row: 5.30.0

10 mins spin bike @ 100

Alf Veedersane

Wednesday 1/6/2022

A) Bench (@9)

92.5kg x 3, 3, 3

B) Leg Extension

10 @6

10 @7

10 @8

3 back-off sets

C) NG Pull Ups

6 x 9

D) Side Planks

12 rounds (6 e/s - 50s / 10s rest)

Alf Veedersane

Saturday 5/6/2022

A) Weighted Back Extension

8 @6 

8 @7

8 @8 

-10% x AMRAP

-10% x AMRAP 

B) Bench (89% @8)

93.5kg x 3, 3, 2, 2

C) Lat Pulldown

3 x 8

D) Tricep Pressdown

3 x 10

E) Cardio

2,000m Row: 7.21.2

Alf Veedersane

Monday 6/6/2022

A) Bench

90kg x 2 (@7)

95kg x 2 (@8)

97.5kg x 2 (@9)

87.5kg x 2 x 3

75kg x 11 (@9)

B) Hamstring Curl (cable)

5 x 12-15 

3 @10 

C) Curls

17.5kgs x 4 x 8

D) Weighted Plank

20kg x 22s go / 38s rest for 11 mins

E) Cardio

Row:

1500m in 5.22.8

3 min rest

500m in 1.39.3

Alf Veedersane

Monday 13/6/2022

A) Weighted Back Extension

8 @6 (40)

8 @7 (45)

8 @8 (50)

-10% x AMRAP (45kg x )

-10% x AMRAP (40kg x )

B) Bench (92% @8)

97.5kg x 2, 2, 2, 1

C) Lat Pulldown

3 x 8 (plate loaded: 105/110/110kg) (cable: 150/155/160)

D) Tricep Pressdown

3 x 10 (125/135/135)

E) Cardio

1,000m row: 3.29.9

750m row in 2.55

500m row in 1.47

250m in 0.47

Alf Veedersane

Wednesday 15/6/2022

A) Bench

95kg x 1 (@7)

100kg x 1 (@8)

102.5kg x 1 (@9)

92.5kg x 2 x 3

77.5kg x 12 (@9)

B) Hamstring Curl

5 x 12-15 

3 @10 

C) Curls

17.5kgs x 4 x 8

D) Ab Rollouts

30s go / 30s rest for 10 mins

E) Cardio

Row:

1500m in 5.27.8

3 min rest

500m in 1.39.3

Alf Veedersane

Saturday 18/6/2021

A) Plate-Loaded Hip Thrust

x 8 (@6)

x 8 (@7)

x 8 (@8)

-10% x Max

-10% x Max 

B) DB OHP

5 x 12-15 (17.5 x 3 x 15 / 20 x 2 x 15)

17.5kgs @9

C) BB Row

92.5g x 4 x 8

D) Face Pulls

4 x 10

E) Cardio

(750m / 3 min rest) x 3

2.40.0

2.40.3

2.41.5

Alf Veedersane

Monday 13/6/2022

A) Weighted Back Extension

8 @6 (40)

8 @7 (45)

8 @8 (50)

-10% x AMRAP (45kg x )

-10% x AMRAP (40kg x )

B) Bench (92% @8)

97.5kg x 2, 2, 2, 1

C) Lat Pulldown

3 x 8 (plate loaded: 105/110/110kg) (cable: 150/155/160)

D) Tricep Pressdown

3 x 10 (125/135/135)

E) Cardio

1,000m row: 3.29.9

750m row in 2.55

500m row in 1.47

250m in 0.47

Alf Veedersane

Been ticking away. Tested bench the week after the program and hit 107.5kg, which I had happy with given that it came off the back of 4 months of no pushing/pressing exercises on account of whatever I did to my shoulder.

Training away at the same frequency anyway

Alf Veedersane

Been training away...mostly 3 times a week and sometimes 4.

Got a new MRI (was told the last time, after there had been no significant changes, not to come back for 2 years). All of the significant changes. Osteoarthritis changes to femoral head, bone marrow edema, labral cyst etc etc.

The last while, in hindsight, the exercises I had been doing to improve things in and around the hip, felt shorter lived.

Means the hip replacement will happen sooner rather than later. It's not been wear and tear...they don't know why its happened but that isn't uncommon.

Probably looking at getting it done in about 2 years.

That said, I had a bar on my back down low box step ups (7-8") and used a barbell cos it was just easier and it felt class. Obviously not heavy but having a bar on my back for the first time since late 2020 felt great.

Alf Veedersane

So...hip replacement in February.

What a time to be alive.

Patsy167

What will the Post Op road back to training look like?

Alf Veedersane

No idea yet, tbh. Will have to look into that.

But will have 2 crutches for 4 weeks and then 1 for the following 2.

Will need to be careful not to push it too hard and fly too close to the sun after I can start back rehab.

Working on the hips from now til op day anyway to try get a better starting point

Dtp1979

does this mean you’ll be able to Squat in the future?

Alf Veedersane

**** knows. Probably but not to any great degree.

But I only got the date on Tuesday...I haven't gone that far into what i will and won't able to do or to what degree. Surgeon just mentioned typical activities but probably not in a position to comment when it comes to squatting or deadlifting.

It may also be that it shortens the lifespan of the replacement

Dtp1979

Best of luck with it anyway. Hope it’s all straightforward for you

BossArky

Good luck with the op.

Patsy167

I thought this was an interesting read on what's possible. Lots of reasons to be optimistic.

https://www.elitefts.com/education/life-and-lifting-after-double-hip-replacement-surgery/

Alf Veedersane

Thanks. It would be interesting to see how long that hip lasts all the same.

It's just going to be safety first. Of course I want to maximise what I can do after but i also need to bear the bigger picture in mind. Is training squats and deadlifts to the same extent that I'd need to get back up towards competing levels going to reduce the lifespan of the hip replacement? I want to know that.

Either way, I plan on being in a position to recover quickly and get back at it but without compromising the replacement. I'm only 42...I don't intend fu*king myself over and needing another one before 60.

But I also fancy being jacked and 60 :D

Alf Veedersane

https://www.boards.ie/discussion/comment/120036495#Comment_120036495

https://www.boards.ie/discussion/comment/120036964#Comment_120036964

Thanks lads.

Dtp1979

https://www.boards.ie/discussion/comment/120023816#Comment_120023816

When you under the knife?

Mr. CooL ICE

Dtp wants to be your surgeon's hypeman

Alf Veedersane

Not sure yet. Could have been done this time 3 weeks if I wanted to pay 13k but was advised I would be a higher priority on public so some time in next 6 months.