T Nation

Life After Hip Resurfacing


#521

3/27/18 log

Mobility

Log press
55x10
75x5
95x5
117x3
135x3
150x10

Ng pullup
25x5
27.5x5
27.5x5
27.5x5
27.5x5

Dips/bb curl
45x5/65x5
45x5/65x5
45x5/65x5
45x5/65x5
45x5/65x5

Chin x 6 pushup x 12

Stretch


#522

3/29/18 bench

Mobility

Bench
45x12
95x8
135x5
175x5
205x3
235x10

Db row
85x10
85x10
85x10
85x10
85x10

Slight incline db press
70x10
70x10
70x10
70x10
70x10

Lying rear delt raise
5x10
5x10
5x10
5x10
5x10

Chin x 6 pushup x 12

Stretch


#523

3/30/18 DL

Mobility

DL
45x10
135x5
185x5
225x3
275x1
315x10 belt

Lunge
10
10
10
10
10

Dragon flag
10
10
10
10
10

Ssq calf
155x10
155x10
155x10
155x10
155x10

Neck harness
10x20
12.5x20
12.5x20

Chin x 6 pushup x 12


#524

4/2/18 de bench

Mobility

Chin x 6 pushup x 12
Block pushup 10 sec hold at bottom
2x4

Dynamic bench
135x9x3

Log press
55x12
75x5
95x5
115x5
135x3
157x10

Inc cg
155x8
155x8
160x

Pull up ng
30x5
30x5
30x5
30x5
30x5

Inverted row
10
10
10

Facepull
Px20
Px20
Px20

Stretch
*Saturday and Sunday were beautiful outside. Today=snow.


#525

4/3/18 sq

Mobility

Sq
5
45x5
95x5
135x5
185x3
225x5
250x5 belt and wraps

Deadlift
185x5
185x5
185x5
185x5
185x5
185x5
185x5
185x5
185x5
185x5

Ab wheel
10
10
10
10
10

Stretch


#526

4/5/18 bench

Mobility

Bench
45x15
95x12
95x10
135x6
185x3
225x1
245x6
245x6
245x6

Inc bench
185x6
185x6

Dips
55x6

Tri bar lying ext
80x6
85x6

Db kickback
40x6
40x6

Walk 5 min

Stretch


#527

4/6/18 back

Mobility

Pullup
10 wg
25x3 ng
35x6 ng
35x6 ng
35x6 ng

Deadlift
135x3
225x2
315x1
335x6 belt

Db row
90x6
90x6
90x6

Bb shrug
275x6 straps
285x6 straps

Donkey calf
135x6
135x6

Seated calf
90x10
90x10

Btb bb wrist
135x8
140x8

Jog 30 sec
Walk 6.5 min

Jumping jack and punching combo 5 mins nonstop

Stretch


#528

4/9/18 log
Mobility

Log
55x12
75x10
95x8
125x5
140x5
157x6

Log strict press
107x10
107x10
107x10
107x10
107x10

Pull ups
10
10
10 ng
10 ng
10 uh

Tabata shadow box 4 min
Arch back sag in the middle x 10

Stretch


#529

4/10/18 de lower

Mobility

Box sq
45x5,5
95x5
135x8x2

Db Step Up
40s x 10
40s x 10
40s x 10

Rdl
185x10
185x10
185x10

Straight leg sit Up
10x12
10x12
10x12
10x15

5 backyard runs

Stretch


#530

4/11/18 cardio

25 mins of walking and Ron Burgendy “yogging”

Stretch


#531

4/12/18 bench

Mobility

Bench
45x15/dis x10
45x12/dis x 10
95x5/bpa x12
95x5/ng pullup x 5
135x5/ng pullup x 5
135x5/ ng pullup x 5
165x5/chin x 5
185x5/chin x 5
215x5
245x10

Inc cg bench
135x5
145x5
155x5
165x5
175x5

Db row
70x10
90x8
110x6

Face pull px20

Pushup ss db curl
21/15x20
21/15x20 rear delt 10x12

Stretch


#532

4/13/18 DL

Mobility

DL
45x10
135x5,5
185x5
225x3
265x5
300x1
340x1
385x1
415x1 switch to over under grip
415x1

Sled bw grass
+45 x 2 x 70ft
+90 x 2 x 70ft
+135 x 2 x 70 ft
+160 x 2 x 70 ft

Bb shrug
135x12
225x12
275x12

Ab wheel
12
1 ch x 12
1 ch x 12
1 ch x 12

Neck harness
12.5 x 20,20,20

Plate pinch
25s x 1 min

Run 4x75 nonstop

Stretch


#533

4/14/18 Hiking

4/16/18 log 3s

Mobility

Log
55x12,10
75x6
95x5
115x5
130x3
150x3
167x7

Db side raise
20x12
20x12
20x12

Bb upright row cg
65x12
65x12
65x12

Db rear delt 1 arm
20x12
20x12

Bb curl
65x12
65x12
65x12

Db hammer
30x12
30x12
30x12

Gripper
200x5
200x5

Chin x 10 pushup x 20 fk x25

Punching combo 4 min tabata

Stretch


#534

4/17/18 sq 3s

Mobility

Ssq box
5
65x5,5
115x5
155x5
205x3
235x3
270x3

Deadlift
135x5
225x5
280x3
320x3
360x6 belt

Walking lunge
10
10
10

Ghr
10
1 ch x 10
1 ch x 10

Plate husafel SIM
45x2 laps around pool

Stair calf
20
20

Ng pullup x 10 cg pushup x 20

Stretch


#535

4/18/18

Walk 31 min some jog

Chin x 10
Dec pushup x 20
Lying leg raise + hip thrust x 10

Stretch


#536

4/19/18 bench 3s

Mobility

Bench
45x12,5
95x5
115x5
145x5
175x5
205x3
230x3
260x7

Inc cg
135x5
155x5
180x5
200x5

Dips
50x8
52.5x6
55x6

Tri bar lying ext
90x6
95x6
100x6

Chin x 10 ng pushup x 20 fk x 20

Tabata box 4 min

Stretch


#537

4/20/18 back

Mobility

Explosive pullup
5
5

Weighed pullup
25x6
30x6
30x6

Ng pullup
35x6
40x6

Tbar row
B+180x6
B+180x6

Db row
120x6
120x6

Bb shrug ss neck harness
315x6 ss 15x20
335x6 ss 15x20

Hlr bent knee
10
10

Dragon flag
10
10

Ab wheel
1 ch x 10
1 ch x 10

Tabata 4 min jj and running in place

Wg pushup x 20

Stretch


#539

4/24/18 sq 1s
Mobility

Ssq box
65x5,5
115x5
155x5
185x3
225x5
255x3 belt
285x3 belt

Walking lunge
11
11
12

Ssq standing calf
155x15
155x15
155x15

Ghr
11
12
12

Run 5x

Ng pullup x 10 pushup x 21

Stretch


#540

4/25/18

Walk 15 min

Chin x 10
Feet up pushup x 21
Fk 30
JJ x 20

Stretch