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

Patsy167 · 18-03-2022 12:14pm

I was looking through your blog and you've had your fair share injuries. Fair play for always finding a way to get it done. Keep it up!

Alf Veedersane · 19-03-2022 3:22am

Nothing too bad until the hip tbh. Niggles and so on are par for the course but I wouldn't have thought I had too much in the way or injuries until the hip thing

Dtp1979 · 21-03-2022 10:40pm

You still lifting Alf?

Alf Veedersane · 22-03-2022 8:50am

https://www.boards.ie/discussion/comment/118816327#Comment_118816327

I am. I just did a number on my shoulder benching back at the start of January and have only been tentatively easing back into pressing exercises the last week.

I've continued doing all of the other exercises on on the programme and subbed in tricep pressdowns/extensions/skullcrushers etc for the benching.

Just no point in logging it until I'm ready to bench fully again.

Alf Veedersane · 28-03-2022 10:09pm

I probably just about escaped aggravating anything the last day out. Shoulder was a touch cranky the next day. It wouldn't have been as long a gap but work stuff took over last week.

Anyway, dropped the volume a bit and did a couple of sets of 60kg x 5, 70kg x 3, 80kg x 2and a single at 90kg.

Felt grand. Just ticking up the weight again slowly to make sure it can handle it and then will bring up the volume as well.

Felt like 100kg was there anyway, which I'll take after very little pressing for the guts of 12 weeks.

Alf Veedersane · 23-04-2022 9:53pm

Benching has been ok. Just been doing lower volume. Hit 100kg the other day and then backed off for 70kg x 10. Might start back at the programme...tentatively. Tried DB bench and shoulder wasn't sure about that so we'll see.

Alf Veedersane · 25-04-2022 6:42pm

W1D1

Sunday 24/4/2022

W1D1 (again)

A) Weighted Back Extension

12 @6 (30)

12 @7 (35)

12 @8 (40)

-10% x AMRAP (35kg x 18)

-10% x AMRAP (32.5kg x 20)

B) Bench (77% @8)

80kg x 5, 5, 5, 5

C) Lat Pulldown

3 x 8 (plate loaded: 100/100/110)

D) Tricep Pressdown

3 x 10 (110/120/

Right. **** being injured but back to it

Was pretty conservative on bench. Wasn't quite up to an RPE 8..on first few sets anyway. Will take a bit to catch up after not pressing much since the start of January.

Still a feeling of something not 100% in the shoulder but maybe it's just it needs a bit of WD-40 and will ease off over time. But also I think I might just go to the physio to make sure all is ok.

Alf Veedersane · 25-04-2022 11:57pm

Monday 25/4/2022

A) Bench

82.5 x 3 (@6)

90kg x 3 (@7)

92.5kg x 3 (@8)

82.5kg x 2 x 3

70kg x 12 (@9)

B) Hamstring Curl (plate loaded)

5 x 12-15

3 @10

C) Curls

17.5kgs x 4 x 8

D) Weighted Plank

25kg x 20s go / 40s rest for 11 mins

Shoulder was fine for bench. Pretty pleased. Hopefully feels fine tomorrow too after having benched yesterday.

That'll do, pig. That'll do.

Alf Veedersane · 29-04-2022 10:55pm

Wednesday 27/4/2021

A) Plate-Loaded Hip Thrust

+65kg x 12 (@6)

+72.5kg x 12 (@7)

+80kg x 12 (@8)

-10% x Max

B) DB OHP

5 x 12-15

17.5kgs x 13 (@9)

C) BB Row

85kg x 4 x 8

D) Face Pulls

4 x 10

Alf Veedersane · 29-04-2022 10:57pm

Friday 29/4/2022

A) Bench (@9)

85kg x 6, 6, 5

B) Leg Extension

12 @6

12 @7

12 @8

3 back-off sets

C) NG Pull Ups

6 x 8

D) Side Planks

12 rounds (6 e/s - 45s / 15s rest)

Alf Veedersane · 02-05-2022 5:05pm

Monday 2/5/2022

A) Weighted Back Extension

12 @6

12 @7

12 @8

-10% x AMRAP

B) Bench (80% @8)

83.5kg x 6, 5, 5, 5

C) Lat Pulldown

3 x 8

D) Tricep Pressdown

3 x 10

Alf Veedersane · 07-05-2022 12:15am

Friday 6/5/2022

A) Bench

85 x 2

90kg x 2

95kg x 2

85kg x 2 x 3

72.5kg x 12

B) Hamstring Curl (plate loaded)

5 x 12-15

C) Curls

17.5kgs x 4 x 8

D) Weighted Plank

25kg x 20s go / 40s rest for 11 mins

E) Cycle

17 mins @ ~100 RPM

Alf Veedersane · 12-05-2022 7:03am

Monday 9/5/2021

A) Plate-Loaded Hip Thrust

+60kg x 12

+70kg x 12

+85kg x 12

-10% x Max

B) DB OHP

5 x 12-15 (17.5 x 3 x 15, 17.5x14 /20 x14)

17.5kgs x 13 (@9)

C) BB Row

85kg x 4 x 8

D) Face Pulls

4 x 10

Alf Veedersane · 12-05-2022 7:05am

Wednesday 11/5/2022

A) Bench (@9)

85kg x 6, 6, 5

B) Leg Extension

12 @6

12 @7

12 @8

3 back-off sets

C) NG Pull Ups

5 x 8

1 x 10

D) Side Planks

12 rounds (6 e/s - 50s / 15s rest

Alf Veedersane · 15-05-2022 10:09pm

Sunday 15/5/2022

A) Weighted Back Extension

10 @6

10 @7

10 @8

-10% x AMRAP

B) Bench (83% @8)

87.5kg x 5, 4, 4, 4

C) Lat Pulldown

3 x 8

D) Tricep Pressdown

3 x 10

Alf Veedersane · 20-05-2022 9:56pm

Monday 16/5/2022

A) Bench

90 x 1 (@6)

92.5kg x 1 (@7)

97.5kg x 1 (prob @8.5)

87.5kg x 2 x 3

75kg x 12 (@9)

B) Hamstring Curl (plate loaded)

6 x 12-15

3 @10

C) Curls

17.5kgs x 4 x 8

D) Weighted Plank

25kg x 23s go / 37s rest for 12 mins

Alf Veedersane · 20-05-2022 9:58pm

Friday 20/5/2021

A) Plate-Loaded Hip Thrust

+65kg x 10 (@6)

+80kg x 10 (@7)

+90kg x 10 (@8)

-10% x Max

B) DB OHP

5 x 12-15

17.5kgs @9

C) BB Row

87.5g x 4 x 8

D) Face Pulls

4 x 10

Alf Veedersane · 25-05-2022 11:04pm

Sunday 22/5/2022

A) Bench (@9)

90kg x 5, 4, 4

B) Leg Extension

10 @6

10 @7

10 @8

3 back-off sets

C) NG Pull Ups

5 x 8

1 x 11

D) Side Planks

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

E) Cardio

Spin: 15 mins @ ~100 RPM

Row: 1500m in 5.59.2

Alf Veedersane · 25-05-2022 11:09pm

Monday 23/5/2022

A) Weighted Back Extension

10 @6 (40)

10 @7 (45)

10 @8 (50)

-10% x AMRAP (45kg x 18)

-10% x AMRAP (40kg x 18)

B) Bench (86% @8)

Every bench taken the whole time I was there...just did some heavy chest press

C) Lat Pulldown

3 x 8

D) Tricep Pressdown

3 x 10

Alf Veedersane · 04-06-2022 10:34am

Wednesday 25/5/2022

A) Bench

85 x 3 (@7)

90kg x 3 (@8)

93.5kg x 3 (@9)

85kg x 2 x 3

72.5kg x 13 (@9)

B) Hamstring Curl (cable)

5 x 12-15

3 @10

C) Curls

17.5kgs x 4 x 8

D) Weighted Plank

20kg x 30s go / 30s rest for 10 mins

E) Cardio

Row: 1500m in 5.37.6

Alf Veedersane · 04-06-2022 10:35am

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 · 04-06-2022 10:36am

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 · 06-06-2022 5:36pm

Saturday 5/6/2022

A) Weighted Back Extension

8 @6

8 @7

8 @8

-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 · 06-06-2022 5:36pm

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 · 20-06-2022 7:25am

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 · 20-06-2022 7:26am

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 · 20-06-2022 7:26am

Saturday 18/6/2021

A) Plate-Loaded Hip Thrust

x 8 (@6)

x 8 (@7)

x 8 (@8)

-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 · 24-06-2022 8:09pm

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 · 21-07-2022 4:56pm

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 · 08-11-2022 11:44pm

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 · 21-12-2022 11:56pm

So...hip replacement in February.

What a time to be alive.

Patsy167 · 23-12-2022 5:44pm

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

Alf Veedersane · 25-12-2022 2:19pm

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 · 25-12-2022 8:29pm

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

Alf Veedersane · 26-12-2022 7:39pm

**** 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 · 26-12-2022 10:51pm

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

BossArky · 27-12-2022 2:50am

Good luck with the op.

Patsy167 · 29-12-2022 1:48pm

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 · 31-12-2022 1:34am

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 · 31-12-2022 1:34am

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

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

Thanks lads.

Dtp1979 · 01-02-2023 9:55pm

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

When you under the knife?

Mr. CooL ICE · 02-02-2023 12:11pm

Dtp wants to be your surgeon's hypeman

Alf Veedersane · 06-02-2023 9:48am

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.

Alf Veedersane · 12-04-2023 5:20pm

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.

Dtp1979 · 17-04-2023 9:32pm

Best of luck.

Alf Veedersane · 24-04-2023 12:05pm

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.

Mr. CooL ICE · 27-04-2023 8:48am

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.

Alf Veedersane · 29-04-2023 8:32pm

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.

anterior-hip.jpg

Mr. CooL ICE · 02-05-2023 8:49am

*wriggles uncomfortably in chair*

Ok, not a bother then

Alf Veedersane · 04-05-2023 6:26pm

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.

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

Comments