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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: 24,585 ✭✭✭✭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



  • Registered Users Posts: 24,585 ✭✭✭✭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)



  • Registered Users Posts: 24,585 ✭✭✭✭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



  • Registered Users Posts: 24,585 ✭✭✭✭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



  • Registered Users Posts: 24,585 ✭✭✭✭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



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  • Registered Users Posts: 24,585 ✭✭✭✭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



  • Registered Users Posts: 24,585 ✭✭✭✭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



  • Registered Users Posts: 24,585 ✭✭✭✭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



  • Registered Users Posts: 24,585 ✭✭✭✭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



  • Registered Users Posts: 24,585 ✭✭✭✭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.



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  • Registered Users Posts: 24,585 ✭✭✭✭Alf Veedersane


    So...hip replacement in February.

    What a time to be alive.



  • Registered Users Posts: 1,808 ✭✭✭Patsy167


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



  • Registered Users Posts: 24,585 ✭✭✭✭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



  • Registered Users Posts: 12,784 ✭✭✭✭Dtp1979


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



  • Registered Users Posts: 24,585 ✭✭✭✭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



  • Registered Users Posts: 12,784 ✭✭✭✭Dtp1979


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



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,506 Mod ✭✭✭✭BossArky


    Good luck with the op.



  • Registered Users Posts: 1,808 ✭✭✭Patsy167


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




  • Registered Users Posts: 24,585 ✭✭✭✭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



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  • Registered Users Posts: 12,784 ✭✭✭✭Dtp1979




  • Registered Users Posts: 17,538 ✭✭✭✭Mr. CooL ICE


    Dtp wants to be your surgeon's hypeman



  • Registered Users Posts: 24,585 ✭✭✭✭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.



  • Registered Users Posts: 24,585 ✭✭✭✭Alf Veedersane


    This day next week, the op will be over me.


    Then the work starts.


    Very light work for a good while. Where reps of squeezing my arse is a workout.



  • Registered Users Posts: 12,784 ✭✭✭✭Dtp1979


    Best of luck.



  • Registered Users Posts: 24,585 ✭✭✭✭Alf Veedersane


    So...5 days post total hip replacement.

    On the day, I was first one on the table. Was only a local anaesthetic (spinal) but the sedation knocked me the f*** out. Still, way better for recovery than general. Woke in recovery about 9.45am and wasn't groggy at all. Fresh like you might be after a good sleep.

    Physio came to get me out of the bed to sit on the chair for a bit that evening. Had a walker and had to make my way to the jacks...the first steps.

    Was brought crutches the next morning and did a short walk with physio assistant. The physio came around later and said I needed to be trying to put as much weight as I could bear through the operated side and to not rely on crutches. She brought me to the stairs so was up and down those. Brought me sticks in the afternoon and had me walking on those. Sticks are better for recovery. Sticks are like dumbbells and crutches are like a barbell. The sticks mean you end up working a bit more muscle in the hip for stability and that's what you want.

    Did stairs with sticks on the Friday morning (2 days post op) and was good to go home.

    Started the exercises on Day 3. There aren't many...main ones are raising the knee to the front, raising the leg to the side and to the back. 10 reps of each, 3 times a day. Getting in short (100-200m) walks. Trying to stay within myself cos the hip gets sore walking and when it gets sore, the gait suffers and its not helping.

    Still stiff, tender and sore (if you don't stay on top of the medication) but that's to be expected cos, frankly, the pulling and dragging that goes on with a hip replacement is bound to leave you that way. Improving little by little every day. Need to rein in my eagerness to push myself to recover faster cos I'll just f*** myself up otherwise but getting there.



  • Registered Users Posts: 17,538 ✭✭✭✭Mr. CooL ICE


    Out of curiosity, how much of you was replaced? I assume it wasn't the entire hip.

    I know very little about hip replacements in general.



  • Registered Users Posts: 24,585 ✭✭✭✭Alf Veedersane


    They cut off the femoral head and neck and then clean out the hip socket with a drill that's a bit like a hemisphere. Then they put in a new socket, drill into the femur, and cement in the new metallic bit that goes into the femur and has a new femoral head that goes into the new socket.




  • Registered Users Posts: 17,538 ✭✭✭✭Mr. CooL ICE


    *wriggles uncomfortably in chair*

    Ok, not a bother then



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  • Registered Users Posts: 24,585 ✭✭✭✭Alf Veedersane


    It's a bit mad what they do alright and even though they make a 5/6" incision, they have a lot to do in there. But all very straightforward.



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