T Nation

Life After Hip Resurfacing

7/12/21 Ssq 3s

Ssq box
65x5
115x5
135x5
160x3
185x3
210x5

Ghr
12
12
2 ch x 12
2 ch x 12
2 ch x 12

Dragon flag
11,11,11,11,11

Donkey calf
45x12
55x12
55x12
65x12
65x12

Plate pinches
50x45s,45s,45s

7/14/21 bench 3s

Bench
45x20
95x10
135x5
155x5
175x3
195x10

Tbar
B+145x10
B+160x10
B+170x10
B+180x10
B+182.5x10

Cg handle push-up/chin up
2ch x 25/bw x 12
2ch x 25/bw x 12
2ch x 25/bw x 12

Alt Db curl rest pause
15x30/21/20

7/15/21 couch to 5k plus bonus 5.25 miles

7/16/21 dL 3s

Mobility

Deadlift
255x3
295x3
325x5

Bulgarian split squat
10
10
10

Dip grip bent knee hlr
12
12
12
12
14

Kb swing
35x20
35x20
35x20

1 arm plank switch every 15 seconds

3 x 60s

7/18/21 log 1s

Mobility

Log press
55x12,10
75x5
95x5
115x5
130x3
145x7
165x3 joker

Pullup ng
30x5
40x5
50x5
60x5
70x5

Dips
45x8
50x8
55x6

Db row
80x12
90x12
100x12

Cg handle push-up
2 ch x 20
2 ch x 20
2 ch x 20

Bb curl
70x10
75x10
75x10

Facepull
Px 12
Px12
Px12

7/19/21 Ssq 1s

Mobility

Ssq box
10
65x5
115x5
135x5
155x5
175x5
195x3
220x3 Belt
240x1

Sldl
185x6
195x6
205x6

Dragon flag
12
12
12

Farmers walks
115s x 4 x 50ft

Plank forearms
3x60 sec

7/20/21 couch to 5k
5.5 miles in 58 minutes

7/21/21 bench 1s

Mobility

Bench
45x20
95x8
135x5
165x5
185x3
205x8
225x3

Tbar row
B+160x10
B+180x10
B+190x10

Inc bench
155x5
185x5
205x5

Chin up
15
12
12

Diamond push-up/Db hammer curl
25/40x10
25/40x10
25/40x11

1.5mile walk/run

7/23/21 dL 1
Mobility
Deadlift
45x10
135x5,5
185x5
225x3
275x5
315x3
355x4

Bulgarian split squat
12
12
12

Ghr
12
12
2ch x 12
2ch x 12

Dip grip bent knee raise
15
15
15
15

Kb snatch
35x10
35x10

7/24/21 7.77 miles couch to 5k week 7 day 2

7/25/21 back

Mobility

Pullup ng
8,6
25x3
50x6
55x6
60x6

Tbar row
B+180x6
B+190x6
B+190x7

Db row
110x8
110x8

Pullup wg
12
10

Bb curl
95x6
100x6
100x7

Db hammer curl
40x8
40x10

Run/walk 2.25 miles

7/26/21 chest/tris

Mobility

Incline bench
45x12
95x8
135x6
165x3
185x1
205x6
210x5

Bench
225x5
225x5

Dips
45x6
55x6
60x6

Db tri ext 1 arm
40x8
40x8

Cg handle push-up
2ch x 25
2 ch x 21

7/26/21 pm
Squat Deload

Ssq
20 10
65x5
115x5
145x5
155x5

Walking lunge
20 steps
20 steps
20 steps

Dragon flag
12
12
12

Kb swing
35x20
35x20

Band kneeling ab pd
Gx12
Gx12
Gx12

7/29/21 couch to 5k week 7 day 3

Walk 5
Run 26
Walk 2
Run 2

Walk/run

5 miles total

7/30/21 deadlift

Deficit deadlift 1.5 inch

135x5
185x5
225x5
275x5
315x5
335x4

Ssq box squat
155x8
165x8

Ghr
2 ch x 12
2 ch x 12
2 ch x 12

Hlr bent knee
10
11
12

Farmers shrugs
115s x 12,12,12

Farmers walk
115s x 1 lap around pool

7/31/21 10.02 miles running 1hr 45 min

100 mile challenge completed

8/1/21 upper A

Mobility

Incline bench
45x15
95x6
135x4
185x2
205x6
185x8
170x10

Db flat with twist
90x8
80x10

Db hammer curl
50x8
45x10
45x10

Incline Db curls
20x12
25x12
25x12

Db read delt fly rest pause
15x15/15/12/8

Chin up 12
Feet on stairs push-up 37

8/2/21 de squat

Box squat ssq
155x8x2

Kb swing 1 arm
35x10
35x10
35x10

Db Step up
25s x 8
25s x 8
25s x 8

Dragon flag
12
12
12

Weighted vest walk 12 minutes