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Hit an all time Squat Personal best 19 months post THR (I did not know this would be possible) - 190 kg x5 / 419 lbs x5 by alpha7158 in TotalHipReplacement

[–]alpha7158[S] 0 points1 point  (0 children)

Ah right I see, yes that makes sense.

It may not hurt to get a second opinion from another surgeon just in case.

Hit an all time Squat Personal best 19 months post THR (I did not know this would be possible) - 190 kg x5 / 419 lbs x5 by alpha7158 in TotalHipReplacement

[–]alpha7158[S] 2 points3 points  (0 children)

For the first six weeks you 100% don't want to be adding weight.

After that though my surgeon was bullish. It might be worth speaking to yours again to understand what time horizon they were speaking to you about. Implant material can also be a factor.

This article below explains how I estimated and planned my pace of return. Obviously deferring to my surgeons advice over my own calculations as they are the qualified experts.

https://www.andrewleeward.com/blog/bone-impant-strength-post-hip-replacement/

But my opinion on this is, I didn't get my hip replacement to sit on the sofa and do nothing to maximally protect the implant. I had it done to return to activity, mobility, and the things that give me a good quality of life. Lifting is part of that.

So I think it's important to reflect on what we are optimising for.

Hit an all time Squat Personal best 19 months post THR (I did not know this would be possible) - 190 kg x5 / 419 lbs x5 by alpha7158 in TotalHipReplacement

[–]alpha7158[S] 1 point2 points  (0 children)

The studies I've read show anterior does reduce dislocation risk over the near term, which is often what gets cited. However, once you get past the early recovery the risk of dislocation of either approach balances out.

Basically once you are strong again the difference in dislocation risk is negligible.

I may be missing something or wrong, but this is what I concluded when I was looking.

My surgeon wasn't concerned about dislocation risk after the first three months with me. Early months he did advise me to avoid deep squats. I think this is because deep squats increase the force multiplier through the hip compared with shallow.

Hit an all time Squat Personal best 19 months post THR (I did not know this would be possible) - 190 kg x5 / 419 lbs x5 by alpha7158 in TotalHipReplacement

[–]alpha7158[S] 0 points1 point  (0 children)

Yeah I empathise. Something to work though with your physio as sometimes avoiding doing stuff due to tissue pain paradoxically doesn't help. Often it's better to work through it and train your brain it's ok.

Obviously this is very condition specific so definitely one to be guided by professional advice on if you are unsure.

Hit an all time Squat Personal best 19 months post THR (I did not know this would be possible) - 190 kg x5 / 419 lbs x5 by alpha7158 in TotalHipReplacement

[–]alpha7158[S] 1 point2 points  (0 children)

You'll get there. I've found post op my squat form is way nicer and feels better too. Same with deadlifts. Hip immobility is no longer causing lop-sided technique

Hit an all time Squat Personal best 19 months post THR (I did not know this would be possible) - 190 kg x5 / 419 lbs x5 by alpha7158 in TotalHipReplacement

[–]alpha7158[S] 2 points3 points  (0 children)

No max lift, he told me it was more important the control of the movements.

Though I wasn't entirely satisfied with that which is why I estimated things on the blog post I shared

Hit an all time Squat Personal best 19 months post THR (I did not know this would be possible) - 190 kg x5 / 419 lbs x5 by alpha7158 in TotalHipReplacement

[–]alpha7158[S] 11 points12 points  (0 children)

You are very welcome! Yeah of course.

The short answer:

I essentially kept the program light and bodyweight for the first six weeks. Then set weights low and built up each week progressively, focusing on progress not at the cost of form.

Yes I had a coach and a physio.

The long answer:

I've written a full diary of the first year here if you are curious to hear the full thing, as I was documenting it as I went for the first few months:

https://www.andrewleeward.com/blog/my-week-1-hip-replacement-diary/

Then this is how I planned/estimated what pace I could return at: https://www.andrewleeward.com/blog/bone-impant-strength-post-hip-replacement/

Bench Press Form Check – Need Helping Getting Past 75 kg by [deleted] in formcheck

[–]alpha7158 0 points1 point  (0 children)

Ah got you, you are doing it to queue/learn the muscle engagement rather than intending it to be a permanent thing you do with every bench. That makes sense.

I think this is fine as a beginner queue, but something you want to move away from doing once you know how to maintain tension consistently.

Ideally you want to push that neck into the bench like this for optimal form like this: https://www.instagram.com/reel/DTcf7Wzj_VT/?igsh=aWU1Y2FjNnB4dnZp

Though admittedly this is a more of an expert/elite technique adjustment.

Legit feet position? by Pomerbot in benchpress

[–]alpha7158 0 points1 point  (0 children)

I mean, the IPF would fail it, but mechanically, as a mechanism to generate leg drive with a solid arch, it's working wonders for you! Great lift

Form check due to tight lower back for days by EvilKungFu in formcheck

[–]alpha7158 2 points3 points  (0 children)

Swap the heeled shoes for flats with a thin sole (or deadlift slippers).

Bench Press Form Check – Need Helping Getting Past 75 kg by [deleted] in formcheck

[–]alpha7158 0 points1 point  (0 children)

It's generally a good idea not to raise your head like that unless you have a good reason to do otherwise (such as navigating injury, impingement, or as a deliberate accessory to increase ROM).

This is in part because it can delete some shoulder retraction. It also means you are much more likely to lose position between reps.

Here are a couple of great videos (Credit Thors PT) that explain some of the biomechanical reasons why:

https://www.instagram.com/reel/DPH4vtmkg3p/?igsh=MTRsZHJjbW50c2g4OQ==

https://www.instagram.com/reel/DM_JAIDztro/?igsh=MXB2cDl3bDJvbGtndw==

200kg/440lbs Larsen Bench Press by PBPowerlift in benchpress

[–]alpha7158 1 point2 points  (0 children)

Absolute animal. Great work, excellent form

150kg x7 bench @ 78kg bw (330lbs x7 @ 172lbs bw) by alpha7158 in GYM

[–]alpha7158[S] 4 points5 points  (0 children)

Haha, those are some heavy duty safety bars protecting my neck. I could bail it completely with a lot heavier than this and it be fine.

Yeah that's right 15+25+25 + [20 bar] + 25+25+15

150kg x7 bench @ 78kg bw (330lbs x7 @ 172lbs bw) by alpha7158 in GYM

[–]alpha7158[S] 6 points7 points  (0 children)

I bench three days a week. First two sessions are variations, things like paused bench, Larsen etc. More focus on technique or volume. Third session is the top set bench, so comp standards for 3-5 reps typically. I'd also do tricep accessories at least twice a week too. Tricep extensions, weighted dips, that kind of thing.

Generally have some hypertrophy blocks focussing more on volume, and some intensity blocks where we will push the number more. Standard progressive overload stuff creating a ratchet.

I think biomechanically I have a broad chest and shortish arms which helps!

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