9/14/16 DL 3s
Bike 6 min
Mobility
Dl
45x12
135x8
205x5
255x3
300x3
345x3
385x6 belt
sldl standing on 45
225x5
225x5
225x5
Stepup
30s x 10,10,10
Standing ab
55x10
60x10
60x10
66x10
Dragon flag 10
Seated calf
135x12
145x12
155x12
Kb swing 40x20
Stretch
9/16/16 bench 3s
Tm 6 min
Mobility
Bench
45x20
95x10
135x5
185x5
225x3
260x3
290x5
Inc cg
185x5
215x5
245x4
Db row
100x10
100x10
100x10
Lat pd
121x10
121x10
126x10
Bb curl SS trx pushup
65x10/12
65x10/12
70x11/12
Elliptical 10 min 1.75 mile
*not bad. Would have liked another rep on bench but didn’t want to risk it.
9/17/16 de squat
Bike 6 min
Mobility
Lying ham
90x10
140x8
145x8
145x8
Sq
10
45x5
135x5
185x3
225x3
Box squat
235x8x2
Speed dl
285x8x1
Db swing
65x10
65x10
65x10
Kb snatch 1 arm
30x10
30x10
30x10
Hlr
10
10
Kneeling ab
99x10
99x10
Db side bend
80x12
80x12
Stretch
9/19/16 oh 1s
Tm 10 min
Mobility
Rear delt machine
60x10
70x10
70x10
Strict press/pullup
45x20
95x6/8
115x5/35x5
150x5/45x3
170x3/55x5
190x5/ng x 12
Dips
6
70x5
80x5
90x6
20
Seated db curl
30x12
30x12
30x12
Db side lateral
25x14
Stretch
9/21/16 DL 1s
Stair master 7 min
Mobility
Dl
45x15
135x6
205x5
275x3
325x3
365x3
410x6
Sldl standing on 45
235x5
235x5
235x5
Stepup
35sx10
35sx10
Kneeling ab
60x20
60x20
60x20
Hanging bent knee raise
10
10
1 leg standing calf nonstop
12
12
12
15 two leg
Tm 10 min
10 inc 3.6mph
stretch
9/23/16 bench 1s
El 8 min
Mobility
Bench
45x20/m dislocate
95x10/m bpa x 12
135x5/pullup 12
185x5/uh oh pullup 10
225x3/chin x 10
245x5/db row 100x10
275x3/db row 100x 11
305x2/db row 100x12
275x3 paused/ trx body row x 10
245x5 cg paused
Inc cg 350 method
135x16/14/11 (41)
Bb curl SS trx pushup
75x10/13
75x10/14
Stretch
9/24/16 sq 1s
Warmup
Mobility
Squat
10
45x8/ab wheel x 10
135x5
185x5
225x3
245x5
275x3 belt
305x6 (wraps/belt) post op PR!
275x3 paused/ab wheel x10
245x7
Ab wheel/lunge
Weight vest x 10/wv x 10
Wv x 10/wv x 10
Wv x 10/10
Lunge/ghr
10/10
10/10
Ghr/suitcase walk
10/45x75 each hand
10/45x75 each hand
11/45 x 75 each hand
*best squat day in years! Hit it in the shed and felt great. After squats it went nonstop with super sets.
9/26/16 oh deload
Tm 10 min 3.5 at 3.5 inc
Mobility
Rear delt machine
60x5
70x10
75x10
75x10
Strict press/pullup
45x20/12
95x5/25x5
125x5/25x5
145x5/RC 25x8
Dips
45x8
45x8
45x10
Db hammer/db side lateral
40x10/25x12
40x10/25x12
45x10/25x12
Tm 10 min 10 inc 3.7mph
*stretch. Didn’t take any protein preworkout. Just coffee, turmeric/wheat grass to see how that works.
9/28/16 dl deload
Elliptical 10 min
Mobility
Def dl
45x12
135x5
135x5
205x5
245x5
285x5
Hlr
11
10
10
Kneeling ab pd
66x20
66x20
66x20
45 degree hyper
10
10x10
10x10
Seated calf
95x25+22+23+19+12 (101)
Tm 3.8 at 10 inc 12 min
Stretch
9/30/16 bench deload
El 10 min
Mobility
Bench 3sec pause
45x20/m dislocate
95x10/m bpa x 12
135x6/pullup x 14
185x5/chin x 11
215x5/cg pullup x 12
235x5/db row 100 x 12
Db row 100x12
Inc cg 350 method
135x20/14/11 (45)
Bb curl/trx pushup
75x10/15
85x10/15
Tm 10 min 3.7 at 10 inc
Stretch
10/4/16 legs
Tm 10 min
Mobility
Squat
45x5
135x5,5
185x3
225x1
255x6 (belt)
255x6
255x5
Def dl
275x6
275x6
Stepup Dbs
45s x 6
45s x 6
Standing calf
180x8
200x8
Leg press calf
270x8
320x8
Stair master intervals
10 min 712 steps 6-10 speed
10/5/16 arms/abs
Tm 10 min
Bb curl
45x12,10
65x6
85x3
95x1
105x6
110x6
Alt db curl
50x6
50x6
Cable curl
77x7
Tri pd
88x5 warmup
99x6
104x6
Lying bb ext
95x6
100x7
Db kickback
45x8
Btb bb wrist
155x8
155x8
Standing db wrist
60x9
Hlr
11
12
Kneeling ab pd
110x8
110x6 drop 99x3
Crunch
35x10
Elliptical 10 mins 1.83 miles
10/6/16 sh/traps
Elliptical 10 min
Strict press
45x15
75x12,10
105x6
125x3
150x1
170x6
170x6
170x6
Hs milt
270x6
280x6
Db side lateral
40x8
40x8
Bb shrug
405x6
405x6
Bb upright cg row
95x6
100x6
Stadium stairs 10 mins
Run up/walk down
20 jj
Stretch
10/7/16 back
Tm 10 min
Mobility
Pullup 12
Lat pd
76x10
99x6
121x3
165x1
187x6
192x6
197x6
Seated cable row
165x6
175x6
187x6
Good morning
135x6
145x6
Hyper 45 deg
45x8
45x8
Stair master 5 min 360 step
Tm 10 min 11 inc 3.8mph
Stretch
10/8/16 bench 5s 310tm
Elliptical 10 min
Mobility
Bench
135x12,10
185x6
205x5
235x5
265x7
235x5 wg paused
205x10
Seated hs milt
180x5
230x13+6+5 (24)
Lying db ext
45x15+8+7 (30)
Ng pullup
10
25x10+6+5 (21) dropaet
Bw x 9
Cable row
165x12
99x20
Db alt curl
40x11+7+5 (23)
Stretch
*lowered the bench tm to get back in the groove.
10/10/16 sq 3s
Stair master 7 min
Mobility
Lying ham
70x12
110x8
140x12+7+6 (25)
Power clean
45x5
95x5
135x5
Squat
95x5
135x 5
185x3
230x3
265x3 add belt
295x6 knee wraps
185x10
Donkey calf
10
90x15+9+7 (31)
hlr toes to bar
10
10
10
Standing bb twist
B+25 x 10
B+25 x 10
Standing plate pinch
50x30s
50x30s
Stair master 5 min
Pullup ng 11
Cg pushup 22
Stretch
10/12/16 oh 3s
Elliptical 10 min
Mobility
Strict press
45x20
95x5
125x5
145x3
165x3
185x6
145x10
Pullup
10
25x9+5+4(18) bw x 7
Inc bench
135x8
185x12+6+3 (21)
Db fly stretch 40x30s
Tbar row
b+90x10
B+135x10
B+180x6
Dips
10
45x14+7+6 (27)
Tri db stretch 25x30s
Db hammer curl
50x12+6+6 (24)
Stretch
Tm 5 min 11 inc 3.8
*good pump
Ironwill,
What was the recovery time from your surgery like?
I am 41 years old, big into weight lifting, very active, and a high school football coach. I was told 2 years ago that I have a torn labrum in my hip. It has been getting worse over the last 6 months and my doctor and my wife have been pushing for me to get the surgery.
I have had a hard time committing to it because of the down time I have read about.
Thanks.
Town labrum/fai surgery is different than hip resurfacing surgery. Do you have arthritis?
It takes time to recover. I was able to drive short distance after 6 weeks. Went back to work at 3 months. I say if you can take time off and get paid take as much time as you need.
Getting range of motion and strength back takes time.
10-14/16 DL 3s
Stair master 7 min
Mobility
Dl
45x20
135x7
185x5
225x5
275x3
315x3
355x3
395x6 belt
Stepup plate
25x10,10,10,10,10
Kneeling ab
77x10
88x10
88x10
93x10
93x10
45 degree hyper
10
25x10
25x10
Seated calf (20s rest between sets)
90x10,11,12,13,14
Db shrugs
75x20
80x15
Ng pullup 10
Wg pushup 22
*stretch