T Nation

Life After Hip Resurfacing


#662

11/16/18 bench push

mobility

bench
45x15/bpa x 15
95x8/dis x 10
135x5/chin x 5
185x5/bpa x 15
225x1/dis x 10
245x3/chin x 5
255x3/bpa x 15
265x3/dis x 10
155x12/chin x 5

db Inc w twist
60x10
65x10
65x10

db side lateral
15x15
15x15
15x15

lying db ext
20x12
20x12
20x12

stretch


#663

11/18/18 sq 3s

mobility

sq
5
45x5
95x5
135x5
175x3
190x3
215x3
240x4 belt

ghr
12
12
12

ssq zercher step up
65x10
70x10
75x10

landmine abz
55x10
60x10
65x10

ironwill circuit bb fg 55lb 3 rds
chin 5
bb dl 5
power clean 5
strict press5
sq 5
rdl 5
pushup 5

walk 10 min
stretch


#664

11/21/18 DL 3s

mobility

DL
45x10
135x5
185x5
225x5
270x3
300x3
330x5 belt

ng pullup
8
25x3
30x3
35x5

db row
65x10
75x10
85x10

bb shrug
135x12
185x12
205x12

walk 6 min

kb swing 25x25
push up x 10
fk x 30

stretch


#665

11/23/18 bench 3s

mobility

bench
45x15
95x8
135x5
180x3
205x3
230x7

log strict press
55x5
75x5
105x3
120x3
135x7

dips
10
10
11

inverted row
10
10
10

walk 7 min
3 min abs

stretch


#666

11/25/18 A

mobility

squat
10
45x5,5
95x5
135x5
185x1
205x5
205x5
205x5

bench
135x5
185x3
205x5
205x5
205x5

deadlift standing on 45
135x1
225x2
300x5 doh

db row deadstop
85x5
85x5
85x5


#667

11/28/18 bench

mobility

bench
45x15/step up x 10
95x5/step up x 10
135x5/step up x 10
165x5
195x5
220x3
245x5

db row deadstop
85x5
90x5
90x5

chin x 5
cg push up x 12
kb swing 25x10

stretch


#668

11/26/18

stretch and mobility

*couldn’t have the devil’s number of posts lol


#669

11/29/18

walk 26 min

stretch


#670

11/30/18 DL 1s

mobility

DL
45x10
135x5
185x5
225x5
275x5
315x3
350x4 belt

deficit DL on 45 as dip grip bent knee raise
200x5/10
200x5/10
200x5/10
200x5/10
200x5/10

walk

punching combo 1 min
chin x 5
wg pushup x 12
fk x 20

stretch


#671

12/1/18 log press

mobility

log strict press
55x5
55x5/dis x 10
75x5/bpa x 15
95x5
110x5/bpa x 15
125x3
140x6

pullup ng
5
25x5
35x3
45x4

BBB bench 3 sec negatives / deadstop db row
135x10/70x10
135x10/70x10
135x10/70x10
135x10/70x10
135x10/70x10

12 min walk jog combo

stretch


#672

12/2/18 hotel cardio

25 min elliptical
machine circuit
Peloton 20 min workout hard

stretch


#673

12/3/18 ssq 5s

mobility

ssq box 5
65x5
115x5
ab wheel x 10
135x5
ab wheel x 10
175x5
ab wheel x 10
205x5
ab wheel x 10
235x5 loose belt
pushup x 12
175x5
db row
70x10
175x5
pushup x12
db row 70x10

walk x 11 min
stretch


#674

12/5/18 bench

mobility

bench
45x20
95x8
135x5
165x5
195x5
195x5
195x5
195x5 cg
195x5 cg

db row deadstop
70x5
70x5
70x5
70x5
70x5

chin x 7
hand tap push up x 10

stretch

*Team Minimalist


#675

12/7/18 DL OH

mobility

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

Inc cg bench
45x5
135x5
155x5
155x5
155x5
155x5

ssq zercher Step up
65x5
65x5
65x5

walk 5 min

cg pullup x 7
cg pushup x 14
crunch feet up x 20

stretch


#676

12/9/18

mobility

log press
55x10
75x5
95x5
115x5
135x5
155x5
155x5
155x5
155x5
155x5

squat
45x5
135x5
185x5
205x5
225x5

weighted pullup ng
5
25x5
30x5
35x5

chin/hand tap push up/kb swing nonstop
3/10/25x10
4/12/25x12
5/14/25x15

stretch


#677

12/12/18 day 2 dl/bench

mobility

deadlift
45x10
135x5
185x3
225x3
work sets
275x3
295x3
315x3
335x3
355x3

Bench
135x5
185x5
205x5
225x5
245x5

db row deadstop
70x5
80x5
85x5

walk 5 min

cg pullup x 10
db cg pushup x 20
kb swing 25x25

stretch


#678

12/14/18 Push

mobility

Inc Bench
45x15
95x5
135x5
165x3
180x1
200x6
180x8

Bench
135x5
185x3
205x1
225x7
205x10

Tri bar lying ext
80x8
80x8

Kneeling db rear delt
12x15
12x15
12x15
12x15

Ab wheel
15
15

chin 8
pushup w hand tap 16
swing 25x24

stretch


#679

12/16/18 Lower

mobility

Squat Olympic shoes
45x5
95x5
135x5
185x3
225x1
245x5 belt
225x8 belt

Def DL standing on 45
135x5
225x3
315x1
345x6
315x8

donkey calf
80x12
60x15

bb curl
85x8
75x12

db hammer curl
50x6
50x8

cg pullup x 9
feet elevated Push up x 21
kb swing 25x30
mountain climber x 20

stretch