T Nation

Life After Hip Resurfacing


#501

2/21/18
Walk 35 min


#502

2/22/18 bench 3s
Walk 11 min
Mobility
Bench
45x15/bpa x 10
45x5/bpa x 10
95x5/bpa x 10
135x5/bpa x 10
170x5/pullup x 5
200x3/pullup x 5
230x3/pullup x 5
255x3/chin x 5
280x1/chin x 5
280x1

Paused cg bench
200x5
200x5
200x5

Chest supp bb row
145x8
145x8
145x8

Dips/db hammer
45x8/40x8
45x8/40x8
45x8/40x8

Stretch


#503

2/23/18 DL 3s

Walk 11 min
Mobility

DL
45x12
135x5
135x5
195x5
235x5
275x3
315x3
355x3
385x1
385x1
275x5

Ssq Step up
65x6
85x6
85x6
Bw x 20.

Strict press
45x5
95x5
115x3
140x3
155x5

Pullup ng x 10

Stretch


#504

2/24/18 Walk 22 min


#505

2/25/18 walk 24 min


#506

2/26/18

Walk 7 min
Mobility

Hang clean
45x5
95x5
115x10
115x9

Squat
95x5
135x3
185x3
205x5 loose belt
230x5 belt
260x5 belt wraps

Strict press
45x5
95x5
115x5
135x3
155x3
175x1
185x3 some leg drive

Axle curl
70x12
70x11
70x10
70x10
70x10 5 min 25 sec

Face down neck ext
10x12
10x12
10x12
10x12
10x12

Stretch


#507

2/28/18 bench 5s
Walk 7 min
Mobility

Bench
45x15,5
95x5,5
135x5
185x5
215x5
245x5

Rev band (light) cg bench
275x3
300x3
320x3

Db bench
80x10
80x15

Dips
10
25x10
45x10

Face pull ss plate Cuban rotation
Px20/5s x15
Px20/5s x 15

Stretch


#508

3/1/18 walk 14 min

3/2/18 Dl 5s

Stairs x 5
Mobility

Pullup
10
5
25x5
35x5
45x7

DL
135x5
185x5
225x3
255x5
295x5
335x5 belt

Db row
90x10
90x10
90x10

Bb shrug ss neck harness
245x10/10x20
245x10/10x20
255x10/10x20

Ab wheel
15
1 ch x 15
20

Tabata punch 4 min

Stretch


#509

3/3/18
Walk 25 min

3/4/18 Oh 5s
Mobility

Strict press
45x5,5
65x5
85x5
115x5
135x5
150x5

Bench/pullup
150x10cg/10 wg
150x10cg/10 ng
150x10mg/10 chin
150x10 mg/10 wg
150x10 wg/10 ng

Axle curl ss band tri ss facepull
70x10/px15/px15
70x10/px15/px15
70x10/px15/px15

Stretch

Pm walk 16 min


#510

3/5/18 Sq 1s

Mobility

Sq
45x5,5/ab pd px15
95x5/ab pd px15
135x5/ab pd px15
185x3
215x5 loose belt
245x3
275x3 belt wraps
315x1

Step up plate against chest
25x10
25x12
25x12

Ghr 3 sec neg
10
10
11

Dragon flag
10
10
10

Sled +45 x 4 x 50ft non-stop grass

Stretch


#511

3/7/18 bench 1s

Mobility
Forearm plank 3x45s

Bench
45x12,5 dislocate x 10
95x5 bpa x 12
95x5 fp x12
135x5 dis x 10
175x5 bpa x 12
205x5 fp x 12
235x3 dis x 10
265x3 bpa x 12
275x3 fp x12

Rev bench light
315x3
325x3

Handle ng pushup w mini band/inverted row
20/12
20/12
20x12

Plate swing
25x15
25x15
25x15

Paused deadleg bench ss plate rear delt
135x5/5s x 10
135x5/5s x 10
135x5/5s x 10
.
Stretch


#512

3/9/18 DL 1s

Walk 5 min
Mobility

DL.
45x10
135x5
165x5
195x5
235x5
295x5
335x3
375x3 belt

Band GM ss side plank
P x 15/35 sec x 3 rd

Neck harness
10x20,20,20

Gripper
200x5,5

Pullup 5 pushup 10

Stretch


#513

3/11/18 log 5s

Mobility but

Log
55x5/dis x 10
75x5/bpa x 10
95x5/ng pullup 25x5
115x5/ng pullup 25x5
135x5/ng pullup 25x5
155x10/ ng pullup 25x5
170x3 joker/ ng pullup 25x5

Dips/face pull
15/px15
15/px16
15/px16

Axle curl/band tri pd
70x10/px15
75x10/px15
75x10/px15

Plate Cuban rotation
5x15
5x15
Pullup x 5/pushup x 10

Stretch

Walk 7 min


#514

3/12/18 sq 5s

Mobility

Ssq box
5
65x5/ab pd px15
115x5/ab pd px15
155x5/ab pd px15
185x5
215x5
240x5 belt

Weighted ng pullup
25x5
30x5
35x5

Strict log
55x5
105x5
125x5
145x5

Rdl
135x8
145x8
155x8

Ab wheel
15
15
15

Bb curl
65x10
70x10
70x10

Stretch


#515

3/14/18 bench

Mobility

Cg bench
45x20/Step up x 12
45x5/dis x 10
95x5/Step up x 12
135x5/bpa x 12
165x5/fp px12
190x5/dis x 12
220x5/dis x 12
245x5
245x5
245x5

Strict log press
105x5
125x5
135x5

Db bench
80x10
80x10
80x10

Dips
10
10x10
10x10

Ng handle pushup
30,12,10 in 1:52

Stretch


#516

3/15/18 walk 28 min

3/16/18 DL 5s
Mobility

Mod Sumo .5 def
45x10
135x5
185x5
225x5
275x5
295x5
295x5

Pullup ng
5
25x5
27.5x5
27.5x5

Db row
80x10
80x10
80x10

Bb shrug
185x20
185x20

Tri bar hammer curl
80x10
80x10
80x10

Db 1 arm preacher
20x10
20x10

Neck harness
10x20
12.5x20
12.5x20

1 hand plate walk
45x150ft x 3 sets per arm (nonstop)

Stretch


#517

3/19/18 sq

Mobility
Chin x 5/pushup x 10

Ssq box
5
65x5/ab pd x 15
115x5/ab pd x 15
155x5/ab pd x 15
205x3
250x3 belt
270x3

Ghr 4 sec neg
10
1 ch x 10
1 ch x 10

Chin / dip
25x8/25x8
25x8/25x8
25x8/25x8

Plate farmers walk
45x150ft
45x150ft
45x150ft

Stretch


#518

3/21/18 bench

Mobility
Chin x 5/ pushup x 10

Bench
45x15/dis x 10
95x8/bpa x 12
135x5/fp x 15
175x5/bpa x 12
205x5/db row 80x10
230x11/db row 80x10
175x16/db row 80x11

Step up/plate swing
25x12/25x12
25x12/25x12
25x12/25x12

Donkey calf
90x12
90x12
90x12

Dragon flag
10
10
10

*So far so good. I recently bought a 3 way door pullup station so now 3x a day I do pulups and pushups grease the groove style.


#519

3/23/18 DL/Log

Mobility
Chin x 5 pushup x 10

.5 def dl
45x12
135x5,5
185x5
225x3
245x5
275x3
310x10 belt
330x2 joker

Log press
55x5
105x5
125x5
145x10

Inverted row
10
10
10

Cg Inc press/neck harness
135x10/10x20
135x10/10x20
135x10/10x20

Db 1 arm curl ss str8 leg sit up
20x12/20
20x12/20
20x12/20

Stretch


#520

3/26/18 ssq

Mobility

Ssq box speed
5
65x5
115x5
155x5
205x3
230x1
205x6x2

Rdl
135x8
155x8
175x8
175x8
175x8

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

Db snatch
20x5
20x5
20x5
20x5
20x5

Stretch