It is guaranteed to get worse and progress to osteoarthritis. Only question is how long that will take. At that point, hip replacement is the only option after pain can no longer be managed.
It is a structural problem in the hip capsule that is the problem. There is nothing that can be done to improve ROM outside of more surgery.
7/13/12 - Back
DB Row w/straps - 145x17
Pulldown - 5x10
Machine Row - 5x8
DB Shrug - 145x25,20
Rope Ext - 5x8
EZ Curl - 5x10
Energy level in the shitter but still got the work done.
7/16/12 - Bench
BP (JM 10s wave week 2) - 250x2x10, 250x12
Inc DB Press - 90x5x8
DB Curl - 50x8,5
EZ Pullover Ext - 125x8,7,5
Reverse Curl - 70x5x12
Dead Stop Dip - shit
No endurance at all, but still felt like a worthwhile session.
Also had the security guard at work ask me “Did anyone ever tell you you look like The Rock?” That is fucking awesome, because The Rock is awesome.
FYI, it is not smart to eat half a jar of pickles in one sitting. I did that last night and then drank a bunch of water and found I had gained 5 lbs overnight. My ankles are even swollen LOL.
No wonder Snookie always looks so puffy.
7/18/12 - Squat
Squat (JM 5s wave week 1) - 335x5x5, 335x5 paused
BB Hip Thrust - 225,295,365x10
Ab Pulldown - 5x10
Calf Raise - few sets
[quote]Steel Nation wrote:
FYI, it is not smart to eat half a jar of pickles in one sitting. I did that last night and then drank a bunch of water and found I had gained 5 lbs overnight. My ankles are even swollen LOL.
No wonder Snookie always looks so puffy.[/quote]
I don’t think you and Snookie are having the same kinds of pickles.
7/19/12 - MP
MP (JM 5s wave week 3) - 205x11 PR
CS DB LR Swing - 45x15 20
DB LR Swing - 40x12 15
My body is hating life, hence the drasically reduced volume. I need a vacation in the worst way. I’ve worked, either at home or at the office, for something like 53 days straight. Probably put in 500 hours in that time. Hooray engineering.
I also had the worst dietary implosion ever last night while I was stuck here. I ate literally everything I could get my hands on from midnight til about 4 am. Snack bars, nuts, Skittles, mints, cereal, fucking EVERYTHING. Probably 3000 calories in that time frame. It was disgusting and I was sick to my stomach when I woke up this morning.
Oh well, right back on the wagon.
7/20/12 - Back
Did some stuff. Was ok.
7/23/12 - BP
Bench (JM 10s wave week 3) - 275x13
This should have been 14 reps but I had to wrestle the bar away from my spotter after rep 10. He’s an idiot.
Inc DB Press - 70,90x8, 110x10, 90x3x8
CS DB LR Swing - 45x15 15, 12 15, 12 12
DB LR Swing - 40x15 15, 12 13, 15 15
Changing up training to get more days in and focus more on shoulders and arms:
M: Bench, Chest, Shoulder Iso
T: Arms
W: Squat/DL, Legs, Abs
R: MP, Shoulders
F: Back
Sa: Arms
Su: Off
Will not be in the gym F and Sa this week since I will be partying my fucking face off at Put In Bay.
If you’re not jealous, you fucking should be.
7/24/12 - Arms
I’m looking to do a Meadows-type session on this day, with a pre-pump movement, a heavy movement, and then a finishing move for tris and bis each. Today was a little experimentation.
“Pre Pump”:
Rope Ext 4x12
Hammer Curl 4x10
“Heavy”:
Reverse Grip Smith Bench 135,185x12, 225x10, 275x8, 245x9,8
DB Curl 40x10, 55x8, 45x8,6
“Finishing”:
Tricep Ext Machine (like preacher curl for tris) 5x12
Preacher Curl Machine 4x10
This was pretty solid. Reverse grip bench is always kinda awkward the first time out. Moreso on the smitty. I might do these in the rack next time.
The machine stuff was an experiment that I liked for the most part. I’ve never really had access to any decent arm machines, so it was a first. The tri machine is actually pretty decent. Good MMC and contraction/stretch on every rep. No elbow pain either. The bi machine was just kinda ok. I don’t really like preacher curls though, so that’s probably why. Going to try cable curls instead next week.
7/25/12 - Squat fail and back stuff
Went to squat and couldn’t get through one set with 135. On my 5th rep of my first warmup I got a louder-than-normal grinding sound in the hip and stopped. It is incredibly sore today. Don’t really know what the deal is. I will give it a week and see where I’m at.
Other great news: My ortho (only one in Pittsburgh that does hip arthroscopy) is leaving his group practice to open his own in motherfucking Colorado.
4everalone.jpeg
Did some back stuff and abs after the squat disaster. Going to get drunk and party on a Pirate ship this weekend.
Somebody shot this vid last year. I’m down there somewhere.
[quote]Steel Nation wrote:
7/25/12 - Squat fail and back stuff
Went to squat and couldn’t get through one set with 135. On my 5th rep of my first warmup I got a louder-than-normal grinding sound in the hip and stopped. It is incredibly sore today. Don’t really know what the deal is. I will give it a week and see where I’m at.
Other great news: My ortho (only one in Pittsburgh that does hip arthroscopy) is leaving his group practice to open his own in motherfucking Colorado.
4everalone.jpeg
Did some back stuff and abs after the squat disaster. Going to get drunk and party on a Pirate ship this weekend.[/quote]
time to become a bench only specialist? 
and hit the legs with leg presses, curls and extensions O_o
[quote]bignate wrote:
[quote]Steel Nation wrote:
7/25/12 - Squat fail and back stuff
Went to squat and couldn’t get through one set with 135. On my 5th rep of my first warmup I got a louder-than-normal grinding sound in the hip and stopped. It is incredibly sore today. Don’t really know what the deal is. I will give it a week and see where I’m at.
Other great news: My ortho (only one in Pittsburgh that does hip arthroscopy) is leaving his group practice to open his own in motherfucking Colorado.
4everalone.jpeg
Did some back stuff and abs after the squat disaster. Going to get drunk and party on a Pirate ship this weekend.[/quote]
time to become a bench only specialist? and hit the legs with leg presses, curls and extensions O_o
[/quote]
I’m going to give it some time. Don’t want to make any rash decisions. After a weekend of solid partying I feel much better about life in general. Hip was absolutely killing me all weekend though.
[quote]Steel Nation wrote:
[quote]bignate wrote:
[quote]Steel Nation wrote:
7/25/12 - Squat fail and back stuff
Went to squat and couldn’t get through one set with 135. On my 5th rep of my first warmup I got a louder-than-normal grinding sound in the hip and stopped. It is incredibly sore today. Don’t really know what the deal is. I will give it a week and see where I’m at.
Other great news: My ortho (only one in Pittsburgh that does hip arthroscopy) is leaving his group practice to open his own in motherfucking Colorado.
4everalone.jpeg
Did some back stuff and abs after the squat disaster. Going to get drunk and party on a Pirate ship this weekend.[/quote]
time to become a bench only specialist? and hit the legs with leg presses, curls and extensions O_o
[/quote]
I’m going to give it some time. Don’t want to make any rash decisions. After a weekend of solid partying I feel much better about life in general. Hip was absolutely killing me all weekend though.[/quote]
getting ripped can have that effect on life
Catching up…
7/30/12 - BP
BP (JM 8s wave week 1) - 245x4x8, 245x9
CS DB LR + Swing - 45x20+20
DB LR + Swing - 35x20+20
Had to do this pretty quick because I was taking the fam-damily to Sand Castle (water park in Pittsburgh). Everything felt hard because I was still fairly hung over from 72+ hours of straight boozing and tomfoolery over the weekend.
7/31/12 - Arms
Rope Ext/Hammer Curl “warm up” - 3 sets
Reverse Grip Bench - did these with a BB this time; I feel it more in my chest than my tris, plus it is super freaking awkward; dumping it
DB Curl - 55x9, 45x8
Tri Machine - 3 sets
Reverse Curl - 3 sets
Endurance is still fucked from the weekend. Too much sun and booze. Session was ok overall though.
Today would normally be squat day but I am in too much pain to do much of anything. Sitting in my chair at work is painful FFS.
Need to find a new ortho. I don’t like the “wait and see” approach.
OK, so missing a day of squatting has pushed me into “fuck this bullshit” mode. I’m going to rehab this motherfucker like there’s no tomorrow. I’m not going to sit around and wait like a bitch and hope for things to improve. I will MAKE THEM FUCKING IMPROVE.
With that out of the way:
8/2/12 - MP
MP (JM 3s wave week 1) - 185x6x3, 185x8
This felt fucking great. Every rep after the first set was crisp and strong. I really really like JM so far, especially for this lift.
BB assistance:
Rear Delt Machine - 4x15
LR Machine - 4x13
Nice pump.
I’m also giving Jamie Lewis’ Apex Predator Diet a whirl. Started yesterday. I’m thinking of making this my default method of eating. The shakes during the day/big meal at night thing really appeals to me, and I’ve noticed the energy rush I get about an hour after eating a fuckton of fat and protein, so I think I may be well-suited for this approach. Today was the first time I didn’t have carbs before and during my training and I felt fine.
If anyone is interested in the details, check out Chaos and Bang. I don’t think I can post the link here so just google it. It is essentially a CKD, probably pretty similar to the Anabolic Diet.
8/3/12 - Back
NG Machine Row - work up to 320x10, 270x8,8,5
WG Pulldown - work up to 220x9, 180x8,7,8
DS DB Row - 100x2x10
Stretchers - 100x2x10
CS DB Row, elbows out - 55x4x10
BB Shrug - 225x2x25
Took some pics today, finally. I don’t think I’ve made all that much progress, but considering my lifts have only gone up a little bit, that’s not surprising.
“relaxed”
flexed
quad
side