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

Dtp1979 · 04-05-2023 10:35pm

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

Mr. CooL ICE · 05-05-2023 9:44am

https://www.boards.ie/discussion/comment/120556622#Comment_120556622

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

Alf Veedersane · 06-05-2023 9:30am

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.

Alf Veedersane · 12-05-2023 12:47pm

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

Mr. CooL ICE · 12-05-2023 1:54pm

Boo, sorry to hear.

Reckon a future push/pull meet is a possibility?

Alf Veedersane · 12-05-2023 5:38pm

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

Alf Veedersane · 05-06-2023 7:43pm

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..

Alf Veedersane · 21-09-2023 10:58pm

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

Mr. CooL ICE · 27-09-2023 6:37am

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

Alf Veedersane · 27-09-2023 9:18pm

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.

Alf Veedersane · 23-11-2023 12:02am

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

Alf Veedersane · 23-11-2023 9:33pm

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

Alf Veedersane · 26-11-2023 11:29pm

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

Alf Veedersane · 29-11-2023 7:00pm

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

Shoulder press

EZ bar French press

Chest press

Lateral raises

Week 5 ✔️

Alf Veedersane · 03-12-2023 8:21pm

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

Alf Veedersane · 05-12-2023 7:18pm

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

Hamstring Curls

Leg extensions

Short on time so sin é

Dtp1979 · 05-12-2023 9:59pm

You completely done with the big 3?

Alf Veedersane · 06-12-2023 12:18am

https://www.boards.ie/discussion/comment/121459391#Comment_121459391

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.

Mr. CooL ICE · 06-12-2023 5:05pm

Bodybuilding it is so

Alf Veedersane · 07-12-2023 7:50pm

https://www.boards.ie/discussion/comment/121462453#Comment_121462453

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.

Alf Veedersane · 15-12-2023 11:30pm

(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 ✔️

Alf Veedersane · 21-12-2023 9:38pm

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

Alf Veedersane · 26-12-2023 3:45pm

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

Alf Veedersane · 27-12-2023 8:12pm

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

Alf Veedersane · 29-12-2023 8:22pm

2k test on the C2

7:00.2

Agonisingly close to the goal of < 7:00

Alf Veedersane · 31-12-2023 11:38pm

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.

Alf Veedersane · 02-01-2024 8:57pm

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

Lat pulldowns

Barbell Shrugs

Seated rows

Alf Veedersane · 04-01-2024 9:49pm

3,000m row in 11:07.1

Front squats to box

Split squats

RDLs

Split squats

Alf Veedersane · 07-01-2024 11:51pm

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

Alf Veedersane · 09-01-2024 2:23pm

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

Reverse flys

Lat pullovers

Lat pulldowns

Hex-bar shrugs

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

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