Flying Fox
05-26-2009, 05:29 AM
Little bit about myself:
Location: Belgium
native language: Dutch
Age: 23
Length: 1.82m
Weight: 65kg
Injury: avascular necrosis of the left femur head. Permanent, painfull. Basically no exercises standing on my legs
Bench press max: 76kg
Training since about 3,5 years.
The avasculair necrosis was formed due to a hipfracture, a present from some guy in a minivan. Basically, it means my femur head doesn't receive enough blood, so the cartilage slowly dies. I don't have to tell you cartilage chipping off slowly hurts like hell.
This means I can never use any exercises that involve standing with a heavy load: squats, deadlifts, bent over rows, cleans, standing press,... you know, all the good stuff.
The goal I have in mind is getting as strong as my situation allows. At this moment, I want to achieve a 100kg bench press before anything else.
After that...more bench probably, not that many choices.
One might wonder how it is possible that I still weigh 65kg and bench only 76kg, after 3,5 years of training. The following summary those 3,5 years might shine some light on the situation:
training like an idiot and not eating
stopped training
training like an idiot and not eating
stopped training
...
getting a clue of what strength training actually is, not eating
lower back injury, no training
doing Rippetoe's Starting Strength routine, drinking milk and gaining 10kg
hip hurts, docter says its permanent => no more squatting, deads... no rippetoe => stopped training
There should be a thoracic diaphragm injury somewhere in this list
a couple of months I can't remember (possibly drugs)
training and eating, gotta bench more!
elbow bursitis, stopped training for many months
today, eating food, drinking milk, gotta bench more!
The routine I've been following the last month is loosely based on the Starting strength routine:
A:
3x5 bench
some rows
B:
3x5 seated press
lots of chins
But I discussed it with my shoulder, and he demanded a light day
I started a new routine yesterday, with a heavy/light/medium structure:
Monday: Heavy day
bench 5x5 ramped
Front squat 2x5
Chins, lots
Medium grip floor press 2x8
Wednesday: Light
bench 5x5 ramped (light)
Rows, lots
core & hamstrings
Friday: medium
Seated press 1x5
Front squat 2x5
chins, weighted
upperback/rear delts
I started doing front squats again to see how far I can push it without hurting my hip. Just an experiment.
I added the floor presses because 1) they're awesome 2) they teach me to keep my upperbody tight.
Location: Belgium
native language: Dutch
Age: 23
Length: 1.82m
Weight: 65kg
Injury: avascular necrosis of the left femur head. Permanent, painfull. Basically no exercises standing on my legs
Bench press max: 76kg
Training since about 3,5 years.
The avasculair necrosis was formed due to a hipfracture, a present from some guy in a minivan. Basically, it means my femur head doesn't receive enough blood, so the cartilage slowly dies. I don't have to tell you cartilage chipping off slowly hurts like hell.
This means I can never use any exercises that involve standing with a heavy load: squats, deadlifts, bent over rows, cleans, standing press,... you know, all the good stuff.
The goal I have in mind is getting as strong as my situation allows. At this moment, I want to achieve a 100kg bench press before anything else.
After that...more bench probably, not that many choices.
One might wonder how it is possible that I still weigh 65kg and bench only 76kg, after 3,5 years of training. The following summary those 3,5 years might shine some light on the situation:
training like an idiot and not eating
stopped training
training like an idiot and not eating
stopped training
...
getting a clue of what strength training actually is, not eating
lower back injury, no training
doing Rippetoe's Starting Strength routine, drinking milk and gaining 10kg
hip hurts, docter says its permanent => no more squatting, deads... no rippetoe => stopped training
There should be a thoracic diaphragm injury somewhere in this list
a couple of months I can't remember (possibly drugs)
training and eating, gotta bench more!
elbow bursitis, stopped training for many months
today, eating food, drinking milk, gotta bench more!
The routine I've been following the last month is loosely based on the Starting strength routine:
A:
3x5 bench
some rows
B:
3x5 seated press
lots of chins
But I discussed it with my shoulder, and he demanded a light day
I started a new routine yesterday, with a heavy/light/medium structure:
Monday: Heavy day
bench 5x5 ramped
Front squat 2x5
Chins, lots
Medium grip floor press 2x8
Wednesday: Light
bench 5x5 ramped (light)
Rows, lots
core & hamstrings
Friday: medium
Seated press 1x5
Front squat 2x5
chins, weighted
upperback/rear delts
I started doing front squats again to see how far I can push it without hurting my hip. Just an experiment.
I added the floor presses because 1) they're awesome 2) they teach me to keep my upperbody tight.