Steel Nation: How The Hell Do Ya Train?

Training
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[quote]trivium wrote:

[quote]Derek542 wrote:

[quote]trivium wrote:

[quote]Steel Nation wrote:

[quote]trivium wrote:
Be careful with that total hip replacement. They can limit what movements you are able to do, and make you more susceptible to dislocations.[/quote]

Haha that would be ironic.[/quote]

For posterior hip replacements, I know that they recommend that you don’t bend your hip beyond 90 degrees, and I have even heard of people having trouble dislocating their prosthesis standing up from a low toilet (not joking). I am no expert on the procedures though, and I am sure there is more than one way to go about doing this. I just wanted to post so you are able to ask the right questions, and make decisions that will allow you to continue with your goals.[/quote]
You have to also realize that most hip replacements are in 80 year old people, who have major loss of muscle tone. [/quote]

I wonder what the recovery will look like for this. Certainly a rare case.[/quote]

My uncle had his done when he was in his late 40’s, due to pretty much the same thing.

Just saw him a few weeks ago, he is pretty much able to do everything, we played kickball, softball and throw the football around. I asked him about it and said he had no issues other than if he spent a long time standing and walking around it got a little sore.

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[quote]GrizzlyBerg wrote:
I too had osteonecrosis of the femoral head of my right leg. I was diagnosed with Legg-Calve-Perthes when I was 6 and have been dealing with it ever since. It is truly inspiring to see someone have a physique such as yours battle a similar issue. I recently cut out deadlifts and have to squat a lot lighter than I used too because after doing them I would have trouble walking the rest of the week.

Thanks for being my motivation for the day![/quote]

Damn dude, you look like you’ve done alright for yourself if that’s you in the avi. Great work, especially considering you’ve been dealing with this since you were a kid.

How are the docs managing you?

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[quote]t-tyme wrote:
awesome thread, staying tuned in.
@Steel Im interested in seeing what your workouts look like on a day to day basis with main movements accessory work included in it. I went check your training logs but you haven’t updated them in a while. I like your training philosophy but Im wondering how you structure your accessory lifts on the bench and MP days and what your back and arms days look like. appreciate any response, awesome physique.

BLACK AND YELLOW STEEL CURTAIN[/quote]

A bench day looks something like this:

warmup: arm rotations (old school calisthenics kind), YTWL, ext rotation, foam roll, pushups

Bench Press - 5/3/1, JM, or “wave style” progression
Inc DB Press - work up to 2-3 sets of 8-12
Inc Banded DB Fly - 3 to 5 sets of 10-12
Pec Minor Dip - 2 to 5 sets of 10-15
Chest-Supported DB hang and swing - 3-5x30-50, occasionally with a destroyer set as last set
DB laterals - work up from 15s in 5lb increments in a pyramid style; so 15s for 40, 20s for 30, etc.

MP day:

warmup: same as BP

MP - same as BP
Machine laterals - work up same as DB laterals on bench day
DB Partial laterals - 2 sets with a heavy weight for high reps, occasionally a destroyer set
High Pulley rear delts - similar sets and reps to machine laterals

Arms are pretty much right out of JM’s playbook. I just did the first arm pump day from the reactive pump program. It’s brutal.

Back day:

warmup - same as BP (I do this so my shoulders don’t absolutely hate me all the time)

Chins (wide or neutral grip) - 3 to 5 sets of 10-15; these aren’t full range, I just try to focus on the lat contraction
Meadows or One Arm BB Row - work up to 3-4x8-10
some other row variation - 4-5x8-12
Pulldown (wide, neutral, v-handle, or single arm) - 3-4x8-12
Stretcher - 3x10-12
Wide-grip, elbows out T-bar - 3x10-12
Shrug variation, face pulls, or something else for upper back; sets and reps depend on movement performed; shrugs can be for sets of 20-30, face pulls usually around 15 reps

Leg days are just leg curls, hack squats, back extensions or glute bridges, abs and calves.

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Steel - Did you ever get anything done to your hip? I have Legg-Calve-Perthese osteochondritis in my right hip, and over the last 2 yrs, It has begun to greatly limit what I can do. I am 35, and the last time I saw a Dr. was at about age 15, but have been slowly losing mobility, and that rate has accelerated more recently. Looking into a hip resurfacing.

85

[quote]Ecchastang wrote:
Steel - Did you ever get anything done to your hip? I have Legg-Calve-Perthese osteochondritis in my right hip, and over the last 2 yrs, It has begun to greatly limit what I can do. I am 35, and the last time I saw a Dr. was at about age 15, but have been slowly losing mobility, and that rate has accelerated more recently. Looking into a hip resurfacing. [/quote]

No I haven’t. Oddly enough (sarcasm), since I’ve stopped squatting and deadlifting, my hip feels pretty fucking great. Not “back to normal” great, but better than it’s been since I messed it up in the first place.

Lately I’ve been experimenting with SSB walking lunges, which seem to be much more effective (IMO) than all of the other assorted leg machines I was using, and they don’t seem to bother my hip at all (so far at least).

Sorry to hear about your hip. I believe Paul Carter’s wife had the same condition (in both hips if I’m remembering correctly). Pretty sure she had both hips replaced.

Have you investigated whether or not you are a candidate for a free vascularized fibular graft? I don’t know bad your hip is, but if the femoral head is collapsed past a certain point they won’t accept you. I was fortunate enough to catch the necrosis in the early stages. I had the procedure done at Duke University Medical Center by Dr. David Ruch.

FWIW, a powerlifting buddy of mine recently had both hips replaced and is back to heavy squatting and deadlifting with little to no discomfort (so he says). He is around 10 months post op on the right side and 4 months on the left side.

I don’t know anyone that’s had a resurfacing.

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[quote]Steel Nation wrote:

[quote]Ecchastang wrote:
Steel - Did you ever get anything done to your hip? I have Legg-Calve-Perthese osteochondritis in my right hip, and over the last 2 yrs, It has begun to greatly limit what I can do. I am 35, and the last time I saw a Dr. was at about age 15, but have been slowly losing mobility, and that rate has accelerated more recently. Looking into a hip resurfacing. [/quote]

No I haven’t. Oddly enough (sarcasm), since I’ve stopped squatting and deadlifting, my hip feels pretty fucking great. Not “back to normal” great, but better than it’s been since I messed it up in the first place.

Lately I’ve been experimenting with SSB walking lunges, which seem to be much more effective (IMO) than all of the other assorted leg machines I was using, and they don’t seem to bother my hip at all (so far at least).

Sorry to hear about your hip. I believe Paul Carter’s wife had the same condition (in both hips if I’m remembering correctly). Pretty sure she had both hips replaced.

Have you investigated whether or not you are a candidate for a free vascularized fibular graft? I don’t know bad your hip is, but if the femoral head is collapsed past a certain point they won’t accept you. I was fortunate enough to catch the necrosis in the early stages. I had the procedure done at Duke University Medical Center by Dr. David Ruch.

FWIW, a powerlifting buddy of mine recently had both hips replaced and is back to heavy squatting and deadlifting with little to no discomfort (so he says). He is around 10 months post op on the right side and 4 months on the left side.

I don’t know anyone that’s had a resurfacing.[/quote]
Thanks for getting back to me. I have never heard of a free vascularized fibular graft, but will look into it. I think my femur head is too far gone for that, TBH.

87

My wife and father both had resurfacings (2006 and 2008). Both failed and had to be replaced due to metal content that was too high in their blood (metal on metal resurfacings). I don’t know that anybody is still doing resurfacings in light of the problems they’ve experienced, but I would be very, very careful about one that is metal on metal. There is a lot of litigation regarding the metal on metal resurfacings and replacements.

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[quote]burt128 wrote:
My wife and father both had resurfacings (2006 and 2008). Both failed and had to be replaced due to metal content that was too high in their blood (metal on metal resurfacings). I don’t know that anybody is still doing resurfacings in light of the problems they’ve experienced, but I would be very, very careful about one that is metal on metal. There is a lot of litigation regarding the metal on metal resurfacings and replacements. [/quote]
Were they the Birmingham hip resurface? I have read nothing but positive reviews, and more range of motion and greater life than hip replacement.

89

[quote]burt128 wrote:
My wife and father both had resurfacings (2006 and 2008). Both failed and had to be replaced due to metal content that was too high in their blood (metal on metal resurfacings). I don’t know that anybody is still doing resurfacings in light of the problems they’ve experienced, but I would be very, very careful about one that is metal on metal. There is a lot of litigation regarding the metal on metal resurfacings and replacements. [/quote]

Shit man, I just went back in this thread and you posted about how they’d just had them done and were doing really well. That sucks, sorry to hear it.

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They both loved them and really had no problems until the metal content issue cropped up. Even then, neither was having any issues beyond very high metal content in their blood and associated tissue damage as shown on an MRI (in other words, no pain or anything like that). I believe both had Depuy devices.

In the grander scheme of things, both were very lucky as there were many people who had far worse experiences with the metal and on metal resurfacings and replacements. Both chose this option given the idea of longer life, easier revision surgery, etc. That only pans out if the device doesn’t have to come out early due to issues associated with the metal content.

Some of the new hip replacement surgeries involve modular devices, so revision surgery isn’t as bad. If a replacement/resurfacing were in my future, that’s the way I’d be leaning. But, this is something I’d really trust my doctor with. Find a couple of surgeons you trust and get their recommendations.

91

[quote]burt128 wrote:
They both loved them and really had no problems until the metal content issue cropped up. Even then, neither was having any issues beyond very high metal content in their blood and associated tissue damage as shown on an MRI (in other words, no pain or anything like that). I believe both had Depuy devices.

In the grander scheme of things, both were very lucky as there were many people who had far worse experiences with the metal and on metal resurfacings and replacements. Both chose this option given the idea of longer life, easier revision surgery, etc. That only pans out if the device doesn’t have to come out early due to issues associated with the metal content.

Some of the new hip replacement surgeries involve modular devices, so revision surgery isn’t as bad. If a replacement/resurfacing were in my future, that’s the way I’d be leaning. But, this is something I’d really trust my doctor with. Find a couple of surgeons you trust and get their recommendations.
[/quote]
Thanks for the advice and info.