54M 5’6" 187lbs ~21% BF
Starting again, but with new hips!
Hello all,
New Year’s Day is a momentous point to start over again from. I had a total hip replacement mid October, and the other total hip replacment mid December. 1/1/2023 is two weeks worth of recovery, and time to slowly start moving again. Been battling hip pain going on four years now, which has made it difficult to do a lot of things I love (working out, hiking, skiing, running, cycling, adventure races, walking down the drive to get the mail…)
I’ve been doing some upper body work for this last year or so, but I am delighted to get on a program and stick with it - 2023 is going to be an active and busy year! I started messing around with weights about 6 or 7 years ago, and again got serious about it 4 years ago. Read Jim’s books and ran 5/3/1 for 8 or 9 months until the hips started making themselves known. I’ve ran or biked fairly consistently for the last 10-15 years. Doc says no more running on the new hips (for fitness, running around the yard chasing granddkids is cool), but that’s ok - I like riding my bike better anyway.
I’m short and squat - don’t care about my weight much, but I’m looking forward to a lower body fat % just as a nice side effect of moving a lot more this year. I’ve stepped on the Fitbit Aria scale every single day for the last 4 or 5 years, so I have a nice large data set of watching the weight and body fat come and go.
Last lifts:
Overhead Press 11/30/2022 3x8x105
Bench Press 11/30/2022 5x5x170
Squat 2/10/2022 1x5x135
Deadlift 3/14/2022 3x5x250
2023 Goals:
turn into a Beast
ride up the 2 big local hills
complete Alpe du Zwift
pistol squat
handstand push up
stay consistent - move every day
lose fat, gain muscle
look good with my shirt off
Program:
I think it’s a Tactical Barbell type of year. I’ll run an 8 week base to start with and see where I’m at. I’ll either do another Base (I have a lot of catching up to do…) or move to Green + Fighter after that. Maybe finish the year with Black + Operator. I like progressing my big 4 (BP, OHP, SQ, DL) but I also really enjoy riding the bike. I also want to move more and better this year and will incorporate Ben’s Knees Over Toes and various “mobility” and bodyweight movements, with a goal of a pistol squat and a handstand push up by years end.
Things I want to incorporate more of this year: more pullups!, burpees, farmers walks, sandbags over the shoulder, walking up the hills with the weighted vest on, long walk every day w/or w/out weighted vest.
- so not concerned with maxing out or hitting any PRs, just want to build my glutes quads hamms back up so I can keep moving as I get REALLY old!
