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

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  • Registered Users Posts: 12,802 ✭✭✭✭Dtp1979


    I’m assuming you’re not gonna test your 1rm squat next week?



  • Registered Users Posts: 17,565 ✭✭✭✭Mr. CooL ICE


    No, that's the week after. He's climbing Everest next week.



  • Registered Users Posts: 24,598 ✭✭✭✭Alf Veedersane


    I'm really not sure if I'll squat much again. I need to talk to physios/doctors about what the impact would be. Maybe there is no impact and that's great...I fire ahead.

    But maybe it shortens the lifespan of this replacement and that would be an issue. I'd lose more bone getting a second one and what would that mean in terms of being active. Might only be early 60s and I don't intend to be inactive from then.

    So we'll see. Risk/reward.



  • Registered Users Posts: 24,598 ✭✭✭✭Alf Veedersane


    After meeting with physios, it's probably unlikely I'll squat again. Well, I might squat but heavy loads probably won't do my hip any favours in terms of longevity of the replacement



  • Registered Users Posts: 17,565 ✭✭✭✭Mr. CooL ICE


    Boo, sorry to hear.

    Reckon a future push/pull meet is a possibility?



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  • Registered Users Posts: 24,598 ✭✭✭✭Alf Veedersane


    Thanks man. I think I had expected it. I could do it but I'm not sure it would ultimately be worth it.

    Time will tell what else I can or can't do.

    I'll probably do more investigation and get more feedback and see.

    Fair bit if work before I'd need to get into it anyway. Because my right side was probably carrying more load, there's a sizeable enough difference between quads (even though I've mostly done single leg work for a while) so I need to strengthen that up again



  • Registered Users Posts: 24,598 ✭✭✭✭Alf Veedersane


    As I'm inclined to lose notes on my phone, saving the current rowing (C2) PBs here.


    • 500m in 1.28.1

    • 750m in 2.40.7

    • 1,000m in 3.23

    • 1,500m 5.15.6

    • 2,000m in 7.09.7

    • 2,500m in 9.23.2

    • 3,000m in 11.13.5

    • 3,500m in 13.23.2

    • 4,000m in 15.30.0

    • 5,000m in 19.45.0

    • 6,000m in 23:53


    2,000m is the main one I'm working on. Or was. F*ck knows how my fitness will be by the time I can get back on it..



  • Registered Users Posts: 24,598 ✭✭✭✭Alf Veedersane


    Tipping away. Hip getting stronger but started doing single-leg deadlifts with no weight and it was obvious it's not stable enough so working on that now. Apart from that, you wouldn't know there had ever been a problem with it.

    Had signed up for the provincial indoor rowing comp in UL in November but can't go now. Will still do a test run around then. Aim us sub-7 mins for 2k

    Post edited by Alf Veedersane on


  • Registered Users Posts: 17,565 ✭✭✭✭Mr. CooL ICE


    So, basics like walking around and climbing stairs etc are just as they were 5+ years ago?



  • Registered Users Posts: 24,598 ✭✭✭✭Alf Veedersane


    Actually, now I think of it, it was about this time 5 years ago when I started feeling twinges in the hip.

    Yeah...walking, stairs etc is pain-free and...well, normal. If I walked the stairs up to the 4th floor at work, my left glute might start to notice it, maybe, but otherwise all normal.

    Doing single leg work and the strength is fine. Just some exercises highlight the stabilisers are lagging so working those.

    Post edited by Alf Veedersane on


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  • Registered Users Posts: 24,598 ✭✭✭✭Alf Veedersane


    Signed up to do the indoor rowing nationals in January. So training is rowing + push, rowing + pull, rowing + legs. A training week is 8-10 days, depending on what days I have to travel across country for work.

    The rowing has been time-based intervals:

    ● 4-minute piece with 2-min rest between

    ● 6-minute piece with 3-min rest

    ● 2-minute piece with 1-min rest


    Starting week 5 of the 8 week programme and its going to be:

    • 6 x 4-minute rows with 2-min rests

    • 4 x 6-minute rows with 3-min rests

    • 10 x 2-minute rows with 1-min rests


    That's an increase of 14 mins of rowing time on last week so it's going to be grim.

    Leg work still single leg mostly



  • Registered Users Posts: 24,598 ✭✭✭✭Alf Veedersane


    Rowing: 6 x 4-mins @ 1.51.1 /500m


    Managing pace with the extra 4-min row compared to last week which was upped to 5 rounds from 4 the week before.


    Seated rows

    BB Shrugs

    Lat pulldowns

    Face pulls



  • Registered Users Posts: 24,598 ✭✭✭✭Alf Veedersane


    Rowing: 4 x 6-mins (3-min rests) @ 1.52.0/500m


    Last minute decision to go today, which may have been the wrong one. Gassed a bit on the last round, which dragged my average down. 


    Leg extensions

    Hamstring curls 

    Hip abduction

    Post edited by Alf Veedersane on


  • Registered Users Posts: 24,598 ✭✭✭✭Alf Veedersane


    Rowing: 10 x 2-mins (1-min rests) @ 1.47.3/500m


    Shoulder press

    EZ bar French press

    Chest press 

    Lateral raises


    Week 5 ✔️



  • Registered Users Posts: 24,598 ✭✭✭✭Alf Veedersane


    Rowing: 6 x 4 mins w/ 2 min rest @ 1.50.6

    Lunchtime on Friday - no time for weights


    Rowing: 4 x 6 mins w/ 3 min rest @ 1.51.9


    Lat pulldown

    Face pulls

    BB shrugs



  • Registered Users Posts: 24,598 ✭✭✭✭Alf Veedersane


    Erg: 10 x 2 mins w/ 1 min rest @ 1.47.0


    Hamstring Curls

    Leg extensions

    Short on time so sin é



  • Registered Users Posts: 12,802 ✭✭✭✭Dtp1979


    You completely done with the big 3?



  • Registered Users Posts: 24,598 ✭✭✭✭Alf Veedersane


    Well, I bench a bit when I have time but been navigating a cranky shoulder so that doesn't help.

    Leg work is mostly single-leg but I've been a bit squeezed for time lately - work commute is cross country (albeit a couple of days a week) which doesn't always help.

    Still working some hip stabilisers...you can see left side isn't there yet when I get to deadlocking 150kg. So no point pushing that.

    Priority at the moment is the rowing as I signed up to something about 6 weeks away.

    But I'm never gonna be pushing squats or deadlifts too far. If it means shortening the lifespan of the hip to get numbers that are probably going to be 20% shy of where I was, I don't see a favourable risk/reward there.

    I'm only 43...I want to strike a decent balance between strength work and getting as long out of the hip as I can. Could I have a run at them and do another comp? Sure. I just don't think it would be worth it.



  • Registered Users Posts: 17,565 ✭✭✭✭Mr. CooL ICE


    Bodybuilding it is so



  • Registered Users Posts: 24,598 ✭✭✭✭Alf Veedersane


    If only for the fake tan.

    I have been do variations like box squats, split squats, RDLs etc. I

    I'm not sure if not squatting is a mental thing or I'm just being risk averse but there's no mad need to do squats to get my legs bigger.



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  • Registered Users Posts: 24,598 ✭✭✭✭Alf Veedersane


    (9/12) 6 x 3 mins w/ 2 min rest @ 1.49.5 + push

    (11/12) 4 x 5 mins w/ 3 min rest @ 1.51.2 + pull

    (15/12) 12 x 1 mins w/ 1 min rest @ 1.39.9 +legs


    Week 7 ✔️



  • Registered Users Posts: 24,598 ✭✭✭✭Alf Veedersane


    6 x 2 mins w/ 2 min rest @ 1.43.8

    Bench

    Lateral raises

    Grip + front raise + curl + press


    Had tried that row session the other morning bit I hasn't felt great the night before and shouldn't have gone so re-ran it. Still not 100% but OK rate



  • Registered Users Posts: 24,598 ✭✭✭✭Alf Veedersane


    4 x 4 mins w/ 3 min rest @ 1.49.5 +legs


    Had done the 4x4 Christmas Eve but was feeling shite so abandoned ship after 3 rounds. Stomach in ribbons yesterday but felt better overnight so probably foolishly tried it today to gauge how realistic a push towards the end of the week might be. Kinda thought I'd be abandoning this as I strapped my feet in. Reasonable effort


    SL DLs

    Leg extensions

    Hamstring curls



  • Registered Users Posts: 24,598 ✭✭✭✭Alf Veedersane


    Plan is to row again Thursday or Friday. Did a bit of benching today to see how it felt. Shoulder seemed OK but lack of benching in forever told. Still, worked up to a single at 85 @8 or so.

    Some split squats with 60/62.5/65 x 12 e.s.

    Tricep pushdown machine

    Leg extensions



  • Registered Users Posts: 24,598 ✭✭✭✭Alf Veedersane


    2k test on the C2

    7:00.2

    Agonisingly close to the goal of < 7:00



  • Registered Users Posts: 24,598 ✭✭✭✭Alf Veedersane


    8 x 500m w/ 1-min rests @ 1.45.1/500m


    Shoulder press

    Lateral raises

    Tricep pushdown

    Bit of external rotation work shoulders 


    No programme for rowing, as such, but it's only 3 weeks to cover with a basic set up of short intervals, 1000-2000m intervals and a longer row.



  • Registered Users Posts: 24,598 ✭✭✭✭Alf Veedersane


    3 x 1,500m w/ 3-min rests @ 1.49.9/500m


    Lat pulldowns

    Barbell Shrugs

    Seated rows



  • Registered Users Posts: 24,598 ✭✭✭✭Alf Veedersane


    3,000m row in 11:07.1


    Front squats to box

    Split squats

    RDLs

    Split squats



  • Registered Users Posts: 24,598 ✭✭✭✭Alf Veedersane


    8 x 500m w/ 60s rest @ 1:44.8

    2 x 2,000m w/ 4 min rest @ 1.50.9


    Disappointed with the 2,000m pieces but hey hi.


    Chest press

    Lateral raises

    Tricep pushdown

    Pec deck



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  • Registered Users Posts: 24,598 ✭✭✭✭Alf Veedersane


    2,500m in 9:07.7 (1:49.5/500m)


    Reverse flys

    Lat pullovers

    Lat pulldowns

    Hex-bar shrugs



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