T Nation

Life After Hip Resurfacing


#682

12/22/18

chin x 20
Pushup x 21
Pushup with my son on my back 7

walk 40 min


#683

12/23/18 lower

mobility

Squat Olympic shoes
45x5
95x5
135x5
185x3
225x1
250x5 loose belt
230x7 loose belt

Def DL standing on 45
135x5
225x3
315x1
350x6
320x8

donkey calf
90x12
70x16

bb curl
90x8
80x14

db hammer curl
50x8
50x8

db farmers walk50s x 200 ft
cg pullup x 1p
feet elevated Push up x 22
kb swing 25x31
mountain climber x 21

stretch


#684

12/26/18 upper

Mobility

Log press
55x12
75x5
105x5
125x3
150x1
170x6
155x8

pull up ng
5
25x3
55x6
47.5x8

db row deadstop
95x6
90x8

HLR dip grip
12
12

db side lateral
15x15
15x15
15x16
15x16

Chin 10
Pushup 22
Kb swing 25x32

Stretch


#685

12/28/18

Mobility

Inc Bench
45x15
95x5
135x5
165x3
190x1
210x6
190x8

Db row deadstop
90x5
95x5
95x6

Step up
10
1 ch x 10
1 ch x 12

Db side lateral
15x15
15x15
15x17

chin x 11
cg pushup x 22
kb swing 25x31

Stretch


#686

12/29/18 Eye of the Tiger

Jumping jacks x 25
Chin up x 21
Pushup x 22
Jumping jack 25
Shadow box
Jumping jack x 30
Shadow box

In

4:11 (length of Eye of the Tiger music video)

My all time best Chin up set was 27 at 170lbs
21 at 200lbs is not bad. I might be happy at 50 one day lol.

Walk 3 miles
11 ring pullup


#687

12/30/18

Mobility

Ssq box sq
65x5
115x5
155x3
185x1
215x5
215x5

Deadlift
135x5
225x5
275x4
315x3
365x2
405x1

Cg bench paused
135x5
185x3
205x5/neck harness 10x20
225x5/neck harness 10x20
245x5/neck harness 10x20

Cg pullup 11
Feet elevated pushup x 25
Kb swing 25x31

Stretch


#688

1/2/19

Mobility

Log press
55x15
105x5
125x3
155x1
175x5
155x10

Pull up ng
5
25x5
35x5
50x5

10 minute calisthenics 40s on 20s off

Stretch


#689

1/4/19 Inc 220tm

Mobility

Inc cg bench 225tm
45x20
95x5
115x5
145x5
170x5
190x12
170x10
145x14

Db row
95x5
95x5
95x5
95x5
95x8

Cg bench paused / 1 arm db shrug leaning
185x5/95x8
215x5/95x8
250x5/95x8

Chin x 8

10 min hiit bw circuit

Stretchf2ff


#690

1/5/19

Walk 30 min

Chin x 22
Feet elevated pushup x25
Chin x 8
Feet elevated pushup x 15


#691

1/6/19 sq/dl

Mobility

Ssq box sq
5
65x5
115x5
155x5
175x5
205x5
230x6 belt

DL
135x5
225x5
280x4
320x3
370x2
410x1
430x1

Ghr 4 sec neg
Bw x 10
Bw x 10
Bw x 11

Donkey calf/gripper
55x15/200x5
55x15/200x5
55x20/finger tip farmers walk 45x1 lap

Walk/run
90s/30s x 10 min
Ninja Warrior Pull up 10/feet elevated Push up 21

Walk 17 min

Stretch


#692

1/8/19 log 3s

Mobility

Log press
55x10
75x5
95x5
110x3
125x3
145x7

Pullup ng
5
35x3
45x3
55x5

Cg pushup 25

Stretch


#693

1/11/19 Inc 225tm 3s

Mobility

Inc cg bench 225tm
45x20
95x5
135x5
155x3
175x3
200x9
175x10
155x11

Db row
100x5
100x5
100x5
100x5
100x8

Cg bench paused
190x5
225x5
255x5

Db side lateral
15x15
15x15
15x16

10 min hiit bw circuit Gladiator

Chin x 10

Stretch


#694

1/13/19 SQ DL

Mobility

Ssq box
65x5
115x5
155x5
205x5
230x3
260x2 loose belt

Deadlift
135x5
225x5
285x4
335x3
385x2
420x1 belt
450x1 belt
480x1 belt

Ghr 4 sec neg
11
11
12

Donkey calf/gripper
55x15/200x5
60x16/200x6
60x16/plate farmers walk 45s x 1 lap

10 minute bw tabata live lean
Bench dip
Box squat
Plank
pushup

Chin x 15

Stretch


#695

Random pop in!

I know I talked with you about your hip and recovery before I had surgery in 2017. I’m back for more info.

It seems you recovered well and haven’t looked back. When we spoke in Sept of '16 you said you haven’t had any issues with squat and deadlift. Have you done anything since then that hurt or felt off?

I had surgery in Dec of '17. Everything was great until July. I was released to do what I wanted in March. From March to June I built my strength back up to previous or even new levels.

I changed gears to bring up my conditioning and tried doing some CrossFit WODs. The first time I tried front squats I felt pain again. I did 3 x 5 with what I thought was a warm up weight and I’ve been in pain since that moment.

I think I reinjured/tore my labrum. The Doc disagreed and thought it was just inflammation. I’ve tried his anti inflammatory stuff with no relief. I’ll see him again in two days.

Have you hit any bumps in the road?


#696

I’ve been lucky. I started squatting and deadlifting earlier than I should have, but rather light. I think that helped me gain mobility and strength.

The most I Squatted in my life was 535lbs and since surgery my best was 405lbs. I prefer the SSQ bar box Squats now as they are easier to recover from. My best DL preinjury was 575lbs and I think 500lbs was my most post op. Today 480 was pretty easy. I think I’m good for 515.

Conditioning isn’t what it used to be. Especially, running. Not as fast or powerful as in the past. I really can’t jump in any significance. Jumping jacks are fine, but if I wanted to jump on a box or table it is not happening lol. Even burpees are ugly. I do mountain climber every workout as a warm-up.

I walk pretty much every day. I stretch every night before bed. Wall squat hold is your best friend.

My surgery was on my right hip. On a few occasions I have felt issues in my left hip flexor, but it usually goes away soon. Probably muscular.

I believe diet plays a big role on how you feel. I have done Intermittent Fasting for about a year and a half and I feel great. I eat a mostly plant based diet which reduces inflammation substantially. When I do drink milk or eat red meat I usually feel some negative effects.

It might help to add more vegetables and fruits in your diet to see if it helps. If your problem is inflammation that should help.

All things considered I am very happy with my progress. Presurgery I could barely walk, couldn’t lift my foot more than a few inches off of the floor, and I was in constant and sometimes paralyzing pain. Now I have full mobility and I take the stairs as much as possible at work just because I can.


#697

My injury isn’t/wasn’t near as bad as yours so I guess I have that going for me. I just have a dull ache about 80% of the day. Today I noticed during some hang power snatches that I’m severely leaning away from the bad hip – even with 135 lbs on a pulling movement. I fear that I’m headed back to the operating table. I feel the same pains that I had before my first surgery.

I’d like to be wrong but I also don’t know what I can do to improve the issue. I’m sure you can relate to this - the list of things that I avoid due to pain is growing and it’s getting close to including just about everything.

Thanks for the response. It’s good to see you getting back to full form. You were/are stronger than I am, but I hit some PRs after surgery including a 370 squat and 545 lb deadlift. I wonder if that was a good thing or not but everything was pain free at that point in time. It’s the 135 lb front squat that turned out to be the bad guy.


#698

1/15/19 log 1s

Mobility

Log press
55x12
75x5
95x5
115x5
130x3
150x7

Pull up
7
40x5
50x3
60x4

Cg pullup 10

10 minute circuit Bye Bye Belly fat modified

Stretch