Life After Hip Resurfacing

Training Logs
1123

5/3/21 de squat

Mobility

Box squat ssq
165x8x2

SLDL
135x8
155x8
175x8
175x8
175x8

Step up
12
12
12
12

Gripper
200x5
200x5
200x5

Ab wheel
12
12
12
12

kB swing
35x12
35x12
35x12

1124

5/4/21 arms

Bb curl
45x12
65x10,10
75x10,10,10

Dips
12,12,12,12,12

Db hammer curl
30x12,12,12,12

Cg handle push-up
25,25,25

Db wrist curl
30x12,15,20

Gripper
200x7,7

Facepull
Px20,20,20

1125

5/5/21 bench

Bench
165x5
170x5
175x5,5,5

Incline Db bench palms in
70x10,10,10

Chest support row
95x10
105x10
115x10
115x10
115x10

Inverted wg pullup
12
12
14

Db shrug
70x12
70x12
70x12

Feet on bench handle push-up
25
25
25

Chin up
8
8
8

1126

5/7/21 deadlift

Deadlift
305x5,5

Glute bridge
45x20
45x20
70x20
70x20

Step up
2chain x 12,12,12

Suitcase farmers deadlift
135x5
135x5
135x5

Hlr bent knee
12
12
12

1 leg calf
12,12,12,12

Donkey calf
15,15,15,15

Wg push-up 22
Chin up 12

1127

5/8/21 log/pull-ups 5

Log press
55x15/bpa x 15
75x8/bpa x 15
95x5/pull-up ng 8
110x5/pull-up ng 25x5
125x10/pull-up ng 50x5
145x5 joker/pull-up ng 70x5
125x5 clean and press/pull-up ng 50x9

Dips
10
25x8
35x8
50x8

Db row
100x8
120x6
90x20

Hand stand pushups
10
11
12

1 arm chin up holding towel opposite hand
5
5
5

Push-ups 55

1128

5/12/21 bench

Bench
45x15
95x10
135x5
185x3
225x2
245x2
155x20

Inc Db palms In
70x10
70x10
70x10

Chest supp row
115x12
125x12
125x10
125x10
125x12

Chin up
9
10
10

Cg handle push-up / bb curl
30/65x10
27/70x10
25/70x11

1129

5/14/21 deadlift

Mobility

Deadlift
45x20
135x8
185x5
225x5
275x3
315x2
365x2
225x20

Glute bridge
45x20
70x15
70x16

Step up weighted vest
40x12,12,12 nonstop

Donkey calf weighted vest
40x15,15,15,15

Hlr bent knee
12
12
12
12

1130

5/16/21 Log/pull-up

Log press/pull-up ng
55x15/8
75x5/35x5
105x5/50x5
125x5/60x5
155x2/70x5
175x2/80x4
105x20/20

Dips
35x8
45x8
55x8

Db row
105x8
125x6
90x15

Handstand push-ups
12
12

1 arm chin up holding towel opposite hand
6
6

Push-ups with 71lb son on back
15

Seated facepull
Px15
Px15

1131

5/17/21 Ssq

Mobility

Ssq box
65x5
115x5
155x5
205x2
225x2
Weighted vest 40x20

Step up weighted vest
40x12
40x12
40x12

SLDL
135x10
185x8
205x8

Weighted vest 1 leg calf
40x12,12,12

Ab wheel ss kb swing
15/35x20
15/35x20
15/35x20
15/35x20

1132

5/19/21 bench

Bench
45x15
95x8
135x5
185x3
225x2
250x2
165x12

Inc Db bench palms in
80x10,10.10

Inverted row feet on bench
12,12,12,12

Chin up
10
10
11

Cg handle push-up/bb curl
31/70x12
30/70x12
27/70x12

Facepull
Px15,15,16

1133

5/21/21 deadlift

Deadlift
315x5

Glute bridge air hump
90x15,15,16,16

Bulgarian split squat
10
10
10

Hlr bent knee
12
12
12
12

Kb swing 1 arm
35x12,12,12

Kb snatch
35x8
35x8

1134

5/23/21 pull-up/log

Mobility

Db side laterals head on pole super strict
10x12,12,12

Pullup ng
8
35x5
55x5
80x6
60x8

Log press
105x5
155x6
140x8

Db row
110x8
100x12

Dips
50x8
50x10

Handstand push-up
14
9

Chin-ups 1 arm holding towel
7
7

1135

5/24/21 Ssq box

Mobility

Hang clean
95x5
115x5,5

Ssq box
155x5
205x6
185x8

RDL
225x6
225x8

Step up weighted vest
40x12
40x15
40x15

Ab wheel
2 chain x 10,11,11

Farmers suitcase deadlift
165x5,6,6

Kb swing
35x25,25,25

Donkey calf rest pause
25
90x15+12+12

1136

5/26/21 upper

Incline bench
45x20
95x8,5
135x5
185x6
170x9

Bench cg
225x6
205x8

Tribar skullcrusher
90x8
80x11

Chin up
12
12
12

Inverted row
15
14

Db hammer curl
50x8
50x8

Mini bpa 20,20,20,20

1137

5/28/21 deadlift

Deadlift
45x15
135x8
225x5
315x3
365x5

3 inch deficit deadlift
225x5
225x5
225x5

Bulgarian split squat
10
10

Glute bridge
90x15,16,15

Hlr bent knee
12,12,12,12
14 to sides

Kb swing
35x20,21,22

Kb snatch 1 arm
35x10
35x10

1138

5/30/21 pull-up/log

Pullup ng
8
30x5
40x5
50x5

Log press
105x5
115x5
125x8

Db row
115x8
105x12

Dips
55x8
55x8

1139

5/31/21 murph wearing 20lb vest

1 mile run
Pullup/push-up/squat
100/200/300

1 mile run

57 mins total

*never trained for this and did it on a whim last minute.

Iā€™m happy with the ass kicking.

1140

6/2/21 bench 5s

Mobility

Bench
45x20
95x10
135x5,5
160x5
185x10
205x3

Inc cg
135x8
145x8
155x8

Chin up
14
14
14

Chest support row
115x10
115x10
120x11
120x11

Bb curl
65x10,10,10
70x10,10

Band Db push down
Px100

Facepull
Px20,20,20

Feet on bench side to side push-up
20

1141

6/4/21 deadlift 5s

Deadlift
135x8
185x5
235x5
270x5
305x6

Sled pull backwards
90x50ft x 4

Bulgarian split squat
10
10
10

Ghr
10
10
10

Hlr bent knee
10
10
10
10

Good morning band
Px20,20

Kb swing
35x35

1142

6/6/21 pull-up/log 3s

Mobility

Pullup ng/log press
5
5/55x5
45x3/75x5
55x3/105x3
65x5/125x3
80x3/135x5
90x2/155x2

Db row
90x20

Pike cg handle push-up
20
20
20

Db side lateral
15x15
15x15
15x15

Rear delt Db
15x10
15x10
15x10

Db hammer curl rest pause
15x25,20,21

Weighted vest walk
13 minute .75 miles