Skinny, weak and injured. Changing two out of three Skinny, weak and injured. Changing two out of three

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Thread: Skinny, weak and injured. Changing two out of three

  1. #1
    Join Date
    Oct 2007
    Location
    Belgium
    Posts
    148

    Default Skinny, weak and injured. Changing two out of three

    • starting strength seminar june 2022
    • starting strength seminar august 2022
    • starting strength seminar october 2022
    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.

  2. #2
    Join Date
    Oct 2007
    Location
    Belgium
    Posts
    148

    Default

    It turned out that my new "olympic" bar weighs 16,5kg instead of 20kg. I rounded it down to 15kg, cause its easier.

    Yesterday workout: (weights in kg)

    Front squat:
    5x15
    5x20
    5x25
    5x30
    5x35

    Bench:

    5x15
    5x25
    5x35
    5x45
    5x55

    Hammer chins:
    45xBW in 10 minutes

    Floor press:
    8x15
    8x25
    5x35
    8x45
    8x45

    Prehab: seated DB cleans


    The last time I did bench with 5 reps was 5x60, wich is actually 56,5. Last week I benched 3x3x70 (uhoh, I mean 66,5) So yesterday's 5x55 is still starting light.

  3. #3
    Join Date
    Oct 2007
    Location
    Belgium
    Posts
    148

    Default

    Light day

    Bench:
    5x15
    5x25
    5x30
    5x35
    5x40

    Ring rows:
    43xBW in 10 minutes

    Leg raise:
    8xBW
    7xBW
    7xBW

    Swiss ball hypers:
    12xBW
    12xBW
    12xBW

    Wrist roller:
    3x10kg
    2x15kg
    (one 'rep' means rolling and unrolling the rope in both directions)

    Comment:
    Didn't enjoy the hypers and the leg raises. I'll be trying better alternatives next time.

  4. #4
    Join Date
    Oct 2007
    Location
    Belgium
    Posts
    148

    Default

    Seated susp. chain press:
    5x15
    5x20
    5x25
    5x30
    3x35

    Hammer chin:
    44xBW in 10 min.

    Seated DB clean:
    12x4
    16x6
    14x6

    Comments:
    Hammer chin numbers are going down, perhaps because I'm gaining weight.

  5. #5
    Join Date
    Oct 2007
    Location
    Belgium
    Posts
    148

    Default

    Bench:
    5x27,5
    5x35
    5x42,5
    5x50
    5x57,5

    Chinup:
    41xBW in 10 min

    Floor press:
    (medium/close grip)
    8x30
    5x40
    8x50
    8x50

  6. #6
    Join Date
    Oct 2007
    Location
    Belgium
    Posts
    148

    Default

    starting strength coach development program
    Light day

    Bench:
    5x20
    5x25
    5x30
    5x35
    5x40
    5x45

    Ring rows:
    11xBW
    8xBW
    7xBW

    hyperextension (on incline bench)
    Cable crunches

    Wrist roller:
    15kg: 4x rolling/unrolling in both directions

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