T Nation

Life After Hip Resurfacing


#481

1/23/18 DL 5s
Stairs x 7
Mobility

DL
45x10
135x5
135x5
185x5
245x5
285x5
320x10 belt

Sldl from floor deadstop
225x5
235x5
245x5
245x5

Ab wheel
10
1 ch x 10
1 ch x 10
1 ch x 10
1 ch x 10

Stretch


#482

1/24/18
Walk 30 min


#483

1/25/18 bench 5s
Walk 5 min
Mobility

Bench
45x15
95x8
95x5
135x5
180x5
210x5
240x10

Inc cg
185x5
185x5
190x5
190x5
190x5

Db row
80x10
80x10
80x10
80x10
80x10

Chin x 8/pushups x25

Stretch


#484

1/26/18 sq 5s
Walk 7 min
Mobility

Sq
45x5
95x5
135x5
195x5
225x5 belt
255x6 belt

Ssq box close stance
155x5
175x5
185x5
195x5
195x5

Ghr
10
10
10
11
11

Stretch


#485

1/29/18 log 3s

Walk 5 min
Mobility

Log
55x5,5
85x5
107x5
120x3
137x3
154x10

Pull up ng
5
35x3
40x3
45x5

Cg bench 260 tm sst/ inverted row
155x8/10
180x8/10
210x6/10

Bb curl ss pushup
65x10/20
70x10/20
70x10/20

Stretch


#486

1/30/18 DL 3s

Stairs x 7
Mobility

Donkey calf
12
45x12
90x12
115x12+6+6 (24)

Dl
45x8
135x5
185x5
225x5
265x3
305x3
340x3 belt
385x1 joker
385x1 joker
275x10

Ssq zercher Step up
65x8
85x10

Hlr
5
11+6+6 (23

Stretch


#487

1/31/18 walk 30 min

2/1/18 bench 3s
Walk 5 min
Mobility

Bench
45x12
95x5,5
135x5
165x5
195x3
225x3
250x7
280x1 joker

Bbb bench /db row
145x10 wg/80x10
145x10 wg/80x10
145x10 cg/80x10
145x10 cg/80x10
145x15 cg/80x12

Dips/facepull
15/20
16/20

Chin x 10

Stretch


#488

2/2/18 sq 3s
Walk 7 min
Mobility

Sq
5
45x5
95x5
135x5
175x3
210x3 loose belt
240x3
280x3

Bbb squat loose belt
140x10
140x10 switch to ssq
140x10
140x10
140x10

Hlr straight leg
7
7
8
8
9

Stretch


#489

2/5/18 EAGLES ARE CHAMPIONS!! + OH 1S

Mobility

Log
55x10
77x5
97x5
127x5
147x3
164x5

Pull up as kneeling oh bb
10/95x10
10 ng/95x10
10 /95x10
10 ng/95x10
10 chin/95x10

Stretch


#490

2/6/18 DL 1s

Walk 5 min
Mobility

DL 45x10
135x5,5
185x5
235x5
285x5
320x3
360x3 belt

DL BBB
185x10
185x10
185x10
185x10
185x10

Ab wheel
10
10
10
10
10

Stretch

*felt pretty awful today. Very congested and tired.


#491

2/8/18 bench 1s
Walk 5 min
Mobility

Bench
45x12
95x5
115x5
145x5
175x5
210x5
240x3
265x3

BBB bench/db row
150x10 cg/85x10
150x10 cg/85x10
150x10 wg/85x10
150x10 wg/85x10
150x15 mg/85x10

Stretch

*still feel like chocolate covered poop


#492

2/9/18 sq 1s
Walk 5 min
Mobility
Sq
5
45x5
95x5
135x5
185x3
225x5 loose belt
252x3
282x3 belt

Ssq loose belt
145x10
145x10
145x10
145x10
145x10

Hlr straight leg
10
10
9
8
8

Stretch

*90s dance music day. Even though Iā€™m weak I had fun.


#493

2/12/18 deload
Walk 8 min
Mobility

Log
55x8
75x5
95x5
115x5

Pullup/kneeling OH
10ng/100x10
10wg/100x10
10chin/100x10

Walk 5min

Stretch


#494

2/13/18
Walk 2 miles 32 min


#495

2/14/18 bench deload
Walk 5 min
Mobility

Bench
45x10,5
95x5,5
135x5,5
175x5

Inc cg
135x5
140+ch x 5
140+ch x 7

Dips
12
12
12

Tri bar ext
80x8
80x8
80x8

Handle ng pushup
20
20
15

Tabata 4 min
Run in place/pc
Jj/pc

Stretch


#496

2/15/18
Walk 32 min
Stretch


#497

2/16/18 dl deload
Mobility

Sumo DL
45x12
135x5
185x5
235x5

Pull up ng
5
25x5
30x5
35x5

Db row
85x8
90x8
90x8

Bb shrug
225x10
235x10
245x10

Ab wheel
12
12
12

Walk 8 min

Stretch

*almost 60 degrees this morning! Come on Spring!


#498

2/17/18

Walk 55 min
Stairs x 10
Big stairs x 4
Ring Pull up x 10/Inc pushup x 20
Over under Pull up x 10/pushup x 20

Stretch


#499

2/19/18 upper A (pull focus)
Walk 10 min
Mobility

Hang clean
45x5
65x5
95x5

Pull up ng
5
25x5
35x5
45x7
25x10

Strict press
70x5
115x5
135x5
150x7
115x10

Db row
95x8
95x8
95x9

Bb shrug
245x12
245x12
245x12

Bb curl
70x10
70x10
70x11

Db bench
80x8
80x12

Walk 23 min

Stretch

*joined a 10k steps a day challenge for this week. So extra walking will occur.


#500

2/20/18 sq 3/5/1
Walk 11 min
Mobility

Squat
10
45x5
95x5
135x5
170x5
200x5
230x5
260x3 wraps
290x1
295x1

Ssq box
200x5
200x5
200x5

Ghr
10
10
10

Str8 leg sit up
10
10x10
10x10

Walk 5 min
Stretch