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