T Nation

Life After Hip Resurfacing


#562

5/23/18 Bench

Mobility

Bench
45x20/dis x 12
95x5/bpa x 15
95x5/step up x 12
135x5/bpa x 15
165x5/step up x 15
195x5/bpa x 15
220x5/step up x 15
250x5/inverted row x 12
280x5/inverted row x 12
220x5 cg/inverted row x 12
220x5 cg/db hammer curl 50x6
220x5 cg/db hammer curl 50x6
220+ch x 5/face pull p x 20
220+ch x 5/face pull p x 20
Ng pullup x 12
Pushup x 23
Kb swing 35x20
Kb swing 35x20

In 44 mins

Walk 10 min

Stretch


#563

5/24/18 35 mins walking
Mobility

5/25/18 DL
Mobility

DL
135x5
135x5/hlr x 10
185x5/hlr x 10
225x5/hlr x 10
265x3/dips x 12
305x5/dips x 12
350x3/dips x 12
390x3/dips x 12
305x5
Ng pullup x12
Pushup feet elevated x 25
Kb snatch 25x10 per arm
Kb snatch 25x10 per arm
Kb snatch 25x10 per arm
Kb overhead walk 25x100ft per arm
Kb Farmer walk 25x100 ft per arm
Kb duck walk 25x100ft
40 mins

Farmers walk kb 25x6 mins

Stretch


#564

5/27/18 log deload

Mobility

Db side lateral
10x15
10x15
10x15

Log
55x5/bpa x 15
75x5/bpa x 15
95x5/bpa x 15
115x5

Ng pullup
5
25x5
25x5
25x5

Cg bench fat grip
135x5
185+ch x 5
185+ch x 5
185+ch x 5

Db row
50x20
55x20
55x20

Face pull ss neck harness
Px20/10x20
Px20/10x20
Px10/10x20

Cg pushup as db hammer curl
25/20x20
25/20x20
Plank 60 sec

Stretch


#565

5/28/18 sq deload

Mobility

Ssq box
65x5
85x5/ab wheel x 11
115x5/ab wheel x 11
145x5/ab wheel x 11
165x5/ab wheel x 11
185x5/ab wheel x 11

Sumo deadlift. 5 inch def
135x5
185x5
185x5
185+ch x 5

Wheelbarrow shrug
180x100

Donkey calf as seated calf
45x20/45x20
45x20/45x20

Kb swing
35x20
35x20
35x20
35x20
35x20

Forearm plank x 60sec
Stretch


#566

5/30/18 bench deload
Mobility

Bench
Dis x 15
45x20/bpa x 15
95x5/bpa x 15
95x5/bpa x 15
120x5/bpa x 15
150x5/bpa x 15
180x5

Chest supp row
105x10
110x10
110x10

Inc db bench w twist
55x10
55x10
55x11

Rack pullup
10
10
11

Band tri ext
Px100

Bb curl
65x10
75x10
75x10

Dead hang
1 min

Walk 12min

Stretch


#567

5/31/18
Walk 30 min

6/1/18 DL deload
Mobility

Def DL 1 inch
45x10
135x5
165x5
205x5
245x5

Step up
10
10
10

Ghr
10
10
10

Dip grip bent knee leg raise
10
10
10

Lying neck
10x20
10x20
10x20

Kb snatch
25x10
25x10
25x10

Chin x 11
Feet up pushup x 25
Fk x 25

Stretch


#568

6/3/18 delt
Mobility

Seated bb milt
45x12
65x12
65x10
85x6
105x3
125x1
145x6
150x6
155x6

Db side lat
30x6
30x7

Db 1 arm rear lat
40x8
40x8

Bb shrug
365x6
385x6
390x6

Btb shrug
225x10
315x6

Stair run x 20
Shadow box tabata 4 min

Pushup x 25/chin x 12/fk x 30

Stretch


#569

6/4/18 back

Mobility

Tbar row
B+45x12x10
B+90x6
B+135x3
B+160x1
B+180x6
B+180x6
B+180x6

Deadlift
135x5
185x5
225x3
275x5
315x5
355x6 belt

Def Dl standing on 45
225x5
225x5
225x5

Dip grip bent knee raise
10
10
10
10
10

Ng pullup x 12
Feet up pushup x 25
Kb swing 35x20
Db plank x 60 sec

Stretch


#570

6/5/18 walk 35 min

Stretch


#571

6/6/18 bench 5s

Mobility

Bench
45x20/bpa x 15
95x5/dis x 10
95x5/bpa x 15
135x5/bpa x 15
165x5/dis x 10
195x5/fp g x 12
225x5/fp f x 12
255x7

Db Inc w twist
60x10
60x10
60x10

Db row
60x10
60x11
60x12

Bb curl
65x10
70x10
70x10

Gripper
200x5
200x5

Circuit
Ng pullup x 12
Feet up pushup x 25
Fk 25
Chin x 10
Db pushup x 25
Fk 25

Cardio 10 min
Walk1 min run 30s x 5
Walk 2.5 min

Stretch


#572

6/8/18 sq 5s

Mobility

Box ssq
65x5,5
115x5
155x5
185x5
205x5
235x5 add belt
270x2 joker
275x2 joker

Farmers walk
115s x 100ft turn at 50
135s x 100ft turn at 50
135s x 100ft turn at 50 + 20sec hold

Ssq standing calf
155x12
165x12
170x12

Kb snatch 1 arm
25x10
25x10
25x10

Chin x 12/pushup x 25/fk x 30

Stretch


#573

6/10/18 oh 5s

Mobility

Seated bb milt
45x20
65x10
85x5
105x5
125x3
140x3
160x8

Ng pullup
10
35x3
45x3
55x5

Dips
10
45x5
55x5
65x7

Btb shrug
135x15
155x15
175x15

Db side lateral
15x15
15x15

Db hammer curl / cg db pushup
15x15/15
15x20/20

Dead hang 1 min

Stretch


#574

6/11/18 DL 3s

Mobility

DL
45x15
135x5
135x5
205x5
255x3
295x3
335x3
375x4 belt

Def DL stand on 45
235x5
235x5
235x5 + 10 sec hold

Dip grip hlr
10
10
10
11
11

Chin x 12
Pushup x 27
Kb swing 35x21
Pushup plank x 1 min
Kb swing 35x21

Stretch


#575

6/12/18 cardio

Walk run combo 25 min

Stretch


#576

6/13/18 bench 3s

Mobility

Bench
45x20
45x5
95x5
135x5
175x5
210x3
240x3
270x4

Inc bench
135x10 cg
135x10 cg
135x10 mg
135x10 mg
135x10 wg

Db row
60x10
60x10
60x10
60x10
60x10

Bb curl
65x10
65x10
65x10

Tri pd 10 sec rest between sets
Px20
Px20
Px20

Seated Facepull 10 sec rest between sets
Px20
Px20
Px20

Walk 5 min

Chin x 12/pushup x 27

Stretch


#577

6/14/18 walk 30 min
Stretch


#578

6/15/18 sq 3s

Mobility

Ssq
65x5,5
115x5
155x5
195x3
225x3
250x4 belt/wraps

Deadlift bbb light
135x10
155x10
155x10
155x10
155x10

Ab wheel ss farmers walk
10/115s x 100ft
10/115s x 100ft
10/115s x 100ft
10
10

Donkey calf
12
45x12
45x12

Neck harness
10x20
10x20

Feet elevated pushup x 27
Ng pullup x 14
Fk x 30

Stretch


#579

6/17/18 log 1s

Mobility

Log press
55x12,10
75x5
95x5
130x5
150x3
170x5

Ng pullup
5
35x5
45x3
55x5

Inc bench
135x5
175x10

Db row
80x10
80x15

Dips
5
45x5
55x8

Weighted vest walk 11 min

Pull up wg x 11
Cg pushup 28
Fk 31

Stretch


#580

6/18/18 DL 1s

Mobility

Bb curl
45x12
45x10
65x8
85x12+5+3 (20 rp)

Btb wrist
85x10
115x15+10+5 (30)

Donkey calf
12
45x15+10+10 (35 rp)

Deadlift
135x5
225x3
275x1
315x5
355x1
400x3 belt

Step up
12
25x20

Dip grip bent knee raise
11
11
11

5 min walk

Kb swing 35x21

Stretch


#581

6/19/18 walk 30 min

6/20/18 bench

Mobility

Bench
45x15
95x5
95x5
135x5
175x5
205x3
230x5
230x5
230x5
230+ch x 5
230Γ—ch x 5

Dips
50x8
50x8
50x8

Feet elevated ng pushup
1 ch x 15
1 ch x 15
1ch x 15

8 min walk 3x30s jog

Chin x 14
Fk x 35

Stretch