12/22/18
chin x 20
Pushup x 21
Pushup with my son on my back 7
walk 40 min
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
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
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
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
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
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
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
1/5/19
Walk 30 min
Chin x 22
Feet elevated pushup x25
Chin x 8
Feet elevated pushup x 15
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
1/8/19 log 3s
Mobility
Log press
55x10
75x5
95x5
110x3
125x3
145x7
Pullup ng
5
35x3
45x3
55x5
Cg pushup 25
Stretch
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
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
Random pop in!
I know I talked with you about your hip and recovery before I had surgery in 2017. Iām back for more info.
It seems you recovered well and havenāt looked back. When we spoke in Sept of '16 you said you havenāt 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 Iāve been in pain since that moment.
I think I reinjured/tore my labrum. The Doc disagreed and thought it was just inflammation. Iāve tried his anti inflammatory stuff with no relief. Iāll see him again in two days.
Have you hit any bumps in the road?
Iāve 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 Iām good for 515.
Conditioning isnāt what it used to be. Especially, running. Not as fast or powerful as in the past. I really canāt 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, couldnāt 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.
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My injury isnāt/wasnāt 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 Iām severely leaning away from the bad hip ā even with 135 lbs on a pulling movement. I fear that Iām headed back to the operating table. I feel the same pains that I had before my first surgery.
Iād like to be wrong but I also donāt know what I can do to improve the issue. Iām sure you can relate to this - the list of things that I avoid due to pain is growing and itās getting close to including just about everything.
Thanks for the response. Itās 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. Itās the 135 lb front squat that turned out to be the bad guy.
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
1/18/19 Inc 1s
Mobility
Inc Bench
45x12
95x5
135x5
165x5
190x3
210x7
Db row deadstop
100x5
100x5
105x5
105x7
2 min pushup circuit
2 min box sq/jj circuit
Stretch
1/19/19
Chin x 23
Pushup x 30
3:30 circuit
Chin x 10
Pushup x 10
Stair Sprint x 1
Chin x 8
Pushup x 8
Stair Sprint x 1
Chin x 6
Pushup x 6
Stair Sprint x 1
Chin x 4
Pushup x 4
Stair Sprint x 1
Chin x 2
Pushup x 2
Stair Sprint x 1
JJ x 20
10 minute bw circuit
40s on 20s rest
1/20/19 SESSION ALPHA
Mobility
DL
45x10
135x5
225x5
275x5
300x5
335x7 belt
385x2 bonus set
Ssq Olympic shoe
65x5
155x5
155x5
155x5
155x5
155x5
Bench press cg paused
135x5
155x5
175x5
205x5
235x5
265x3 bonus set
Db row deadstop
105x8
105x8
105x8
Pull up cg x 7
Ab circuit
Ab wheel x 12
Mountain climber x 20
Flutter kick x 30
Breakdancer plank x 15 per side
Stretch