T Nation

Life After Hip Resurfacing


#542

4/27/18 DL 1s

Mobility

DL
45x10
135x5,5
185x5
225x3
275x1
300x5
340x3 belt
380x3 belt
410x1 belt

Def DL stand on 45
295x2
295x2
295x3

Weighted ng pullup
5
35x8
25x10
25x9

Db row
120x6
100x10
100x10

Pushup x 21 rev crunch x 12

Stretch


#543

4/29/18 sq

Mobility

Power clean
45x5
65x5
95x5

Sq
95x5
135x5
185x2
235x1
275x6 belt wraps
250x8 belt wraps
225x10 belt wraps

Tbar row
B+160x8
B+160X8
B+160x10

Dips
50x8
50x10

Donkey calf
90x12
100x12

Stretch


#544

4/30/18
Walk 30 min
5 run

5/1/18 bench
Mobility

Bench
45x12
45x10
95x8
135x6
185x4
230x2
260x6
235x8
210x10

Ng pullup
35x6
25x8
15x10

Bb curl
75x10
80x10.

Walking lunge
10
12

Cg pushup x 21

Stretch


#545

5/2/18
Walk 15 min a.m.
Walk 26 min p.m.

5/3/18 DL Oh
Mobility

DL
45x7
135x5,5
205x3
275x1
315x6 belt
315x6 belt

Log press
55x5
105x5
125x5
150x5
167x5

Ab wheel
15
15

Stretch


#546

5/4/18 walk 20 min
5/5/18 hiking

5/6/18 oh 190tm

Mobility
Chin x 10

Oh strict press
45x12
45x5
65x5
85x5
110x5
130x5
145x9
110x10

Ng pullup
25x5
35x5
45x7
25x8

Cg bench ss db hammer
135x10 ss 30 x 10
165x10 ss 30x10
190x10 ss 30x10

Face pull ss band tri pd
Px20 ss px25
Px20 ss px25
Px21 ss px25

Chin x 10 ng pushup x 22

Stretch


#547

5/7/18 Sq 5s
Mobility

Hang clean
45x5
65x5
95x5

Squat
45x5
95x5
135x5
165x3
200x5
200x5
200x6

Sldl from floor
200x6
200x6
205x6

Db Step Up
30s x6

Donkey calf
90x10
115x10

Ssq calf
245x8
245x8

Sled bw grass
+45x6x50 ft

Stretch


#548

5/8/18 Gun Show

Mobility

Bb curl
45x12,10
65x6
85x3
95x1
105x6
105x6
105x6

Db hammer curl
50x6
50x6

Cg bench
185x6
195x6
205x6

Tri bar lying ext
90x6
95x6

Btb bb wrist
135x8
140x8

Db wrist
50x8
50x8

Gripper 200x6


#549

5/9/18 bench 5s

Mobility
Walk 5 min

Bench
45x15
95x5
95x5
135x5
165x5
190x5
220x5
250x6

Tbar row
B+90x10
B+100x10
B+110x10
B+120x10
B+120x10

BBB bench/db shrug
155x10 cg/50x12
155x10 cg/50x12
155x10 mg/ 50x12
155x10 wg/ 50x12
155x12 wg/ 50x12

Bb curl ss tri pd
65x10/px20
65x10/px21

Chin x 10/pushup x 22

Stretch


#550

5/10/18
Walk 15 min
Ng pullup x 10 pushup x 22

Stretch


#551

5/11/18 DL 5s

Mobility

DL
65x5
135x5
135x5
165x5
205x5
235x3
265x5
305x5
350x6

BBB DL
200x10
200x10
200x10
200x10
200x10

Ab wheel
11
11
1 ch x 10
1 ch x 10
1 ch x 10

Sled fw grass
+45x6x90 ft

Run backyard
5x100 ft

Walk 5 min


#552

5/12/18 cardio

Chin x 11 ng pushup x 22
Stair Sprint x 10

Stair hiit 4 mins

Stretch


#553

5/13/18 oh 3s

Mobility

Chin x 5

Strict press
45x10
65x10
85x5
105x5
120x3
135x3
155x7

Log strict press
105x10
105x10
105x10
105x10
105x10

Pullup
10
10
10 ng
10 ng
10 chin

Seated db clean
10x12
10x12
10x12

Cg db pushup
32

Db hammer curl
10x100 reps in 2:50

Stretch


#554

5/14/18 ME sq

Mobility

Sq Olympic shoe
10
45x5
95x5
125x5
155x3
185x3
215x3
250x3
280x1 belt wraps
320x1
350x1

Gm
135x5
140x5
145x5

Ghr
10
10
10

Straight leg sit up
10
10x10
10x10

Stretch


#555

5/15/18

Mow the lawn

15 minute walk with 5x30sec runs

Stretch


#556

5/16/18 bench

Mobility

Bench
45x15
95x5
135x5
175x5
205x3
235x3
235x5
235x5
235x5
235x5
235x5 3 sec pause

Ng pullup
5
25x5
25x5
25x5
25x5
25x5

Inc cg
135x12
135x12
135x12

Inverted row
10
12

Db lying ext ss bb curl
50x12/65x12
50x12/65x12
50x12/65x12

Chin x 11/pushup x 22

Stretch


#557

5/17/18

Stair run x 20
shadow box 4min tabata

Walk 20 min

5/18/18 DL
Mobility

DL
45x12
135x5
135x5
205x5
245x5
285x3
325x3
370x5 belt

Ssq box
155x5
175x5
195x5

Plate swing
25x20
25x20
25x20
25x20
25x20

Ab wheel
12
12
12
12
12

Neck harness
10x25
10x25

Db shrug 2 sec hold
50x20
50x20

Chin x 11 cg pushup x 22 side crunch x 20
Stretch


#558

5/19/18 cardio

Walk 40 min
Sporadic runs x 7

Stair run x 10

Mobility
Stretch


#559

5/20/18 log

Mobility

Log
55x15/bpa x 15
75x8/dis x 10
95x5/pullup ng
105x5/pullup ng 35x5
125x5/pullup 45x5
145x3/pullup 55x6
162x8/pullup 65x4 joker
182x3 joker

Cg bench
185x5/bpa x 25
205x5/bpa x 25
225x5/bpa x 25
225+chain x 5

Wheelbarrow shrug
115x100

Neck flexion
25x25
25x25

Db curl
10s x 101 switch between hammer and normal every 10 reps

Cg pushup x 23/chin x 12

Mow lawn


#560

5/21/18 Sq 1s

Mobility

Hang clean
45x5
65x5
85x5

Ssq box 65x6
Ssq box 115x5
Ab Rollouts x11
Ssq box 135x5
Ab Rollouts x11
Ssq box155x5
Ab Rollouts x11
Ssq box 180x5
Ng pushup x 11
Ssq box 205x5
Db row 50x15
Ssq box 225x5 belt
Ng pushups x15
Squat 180x5
Db row 50x15
Ssq box 180x5
Ng pushups x15
Ssq box 180x5
Db row 50x15
An wheel x 11
Chin x 12

Stretch

*back wasn’t feeling barbell squats today. Ssq felt better.


#561

5/22/18 cardio

Walk 30 min
1 min jog
5 hill Sprint

Stretch