Life After Hip Resurfacing

Training Training Logs
401

9/30/17 B

Walk 10 min
Mobility

Sq
45x5
45x5
95x5
135x5
160x5
160x5
160x5
160x5
160x5

Strict press
45x5
100x5
100x5
100x5
100x5
100x5

DL
100x5
135x5
185x5
215x5

Ng pullup
10x5
10x5
10x5 wg
10x5
10x5

Stretch

402

10/2/17 oh 5s 150tm with 5x5 assistance

Walk 5 min
Mobility

Strict press
45x5
45x5
65x5
95x5
115x5
130x12

Pullup pause at top and bottom
15x5 ng
15x5 ng
15x5 ng
15x5 ng
15x5 wg

Dips pause at top and bottom
25x5
25x5
25x5
25x5
25x5

Bb shrug
225x5
225x5
225x5
225x5
225x5

Tabata shadow box
4 min

Stretch

*I hit the reset button. Starting over lightly.

403

10/4/17 DL 5s

Walk 5 min
Mobility

DL (DOH)
95X5
135X5
185X5
225X5
265X5
300X10

Ssq box
155x5
155x5
155x5
155x5
155x5

Hlr/Ssq calf
10/155x10
10/155x10
10/155x10
10/155x10
10/155x10

Plate carry 45x3 laps around pool

Stretch

404

10/5/17

Am walk 30 min

pm bench 5s
Warm-up

Bench
45x5,5
95x5
135x5
175x5
205x5
230x11

Bb row
135x5
135x5
135x5
135x5
135x5

Inc cg bench
145x5
145x5
145x5
145x5
145x5

Bb curl
65x5
65x5
65x5
65x5
65x5

Stretch

*decent since I wasnā€™t expecting to do this until tomorrow.

405

10/6/17 sq 5s

Walk 5 min
Mobility
Sq
5
65x5,5
100x5
140x5
175x5
205x5
230x8 belt

Sldl
185x5
185x5
185x5
185x5
185x5

Ssq step up zercher
65x5
65x5
65x5
65x5
65x5

Ab wheel
10
10
10
10
10

Sled grass
45x2x100ft bw
45x2x100ft fw

Stretch

406

10/9/17 Me upper

Walk 5 min
Mobility

Rev band mini bench cg
45x5
95x5
135x5 add rev
185x5
225x3
255x3
285x3
315x3

Handle pushup
2 chain x 25
2 chain x 25

Tbar row as seated db clean
90x12/20s x 10
90x12/20s x 10
95x12/20s x 10
95x12/20s x 10

Btb shrug
225x10
225x10
225x10
225x10

Bb curl 100 rep
45x30,22,20,16,12

Stretch

407

10/10/17

Walk 30 min
Run 1 min

408

10/14/17
Am 4 mile walk 1:05

Pm Oh 5s

Warm-up

Strict press
45x20
65x5
85x5
105x5
120x5
135x5
155x7

BBB bench
145x10 mg/pullup 25x5
145x10 wg/pullup 25x5
145x10 cg/pullup 25x5
145x10 wg
145x10 cg

Db row
70x10
90x8
110x6

Dips
35x8
35x8
45x8

Wheelbarrow shrug/rkc plank
135x20/15s
180x20/15s
225x20/15s

Stretch

409

10/16/17 sq 5s

Walk 5 min
Mobility

Sq
45x5,5
95x5
135x5
165x5
195x5 add belt
225x5
255x5

DL BBB
200x10
200x10
200x10
200x10
200x10

Bb pushup x 25
Bb curl 45x25
Ab wheel x 25

410

10/18/17 Bench 5s

Walk 7 min
Mobility

Bench
45x5
95x5
135x5
165x5
195x5
220x5
250x6

Strict press BBB
90x10
90x10
90x10
90x10
90x10

Tbar row
B+115x10
B+115x10
B+120x10

Dips/facepull
Bwx 25/px25

Bb upright row
65x10
65x10

Plank bb
60s

Stretch

411

10/20/17 DL 5s

Walk 7 min
Mobility

DL
95x5
135x5
185x5
225x5
265x5
305x5
345x5

Ssq
145x10
145x10
145x10
145x10
145x10

Weighted pushup handles
Vest x 15,10

Db hammer curl
20x25

Straight leg sit up
10
5x10 weight behind head
5x10 weight behind head

Stretch

412

10/21/17 Oh 3s

Warm-up

Strict press
45x20
65x5
85x5
110x5
125x3
145x3
162x4

BBB bench
145x10 mg/pullup 30x5
145x10 wg/pullup 30x5
150x10 cg/pullup 30x5
150x10 mg
150x10 cg

Db row
75x10
95x8
115x6

Dips
45x8
45x8
45x8

Wheelbarrow shrug/hlr bent knee
180x20/10
225x20/10
225x20/10

Tabata shadow box 4 min

Stretch

Pm 4.2 mile walk

413

10/22/17
Walk 30 min

414

10/23/17 chesticales

Walk 7 min
Mobility

Bench
45x20
135x12,10
185x6
215x3
240x1
255x6
255x6
255x6

Inc bench
190x6
190x6
195x6

Bb decline
225x6

Btb wrist
155x8
155x8
155x8

Time 30 min

415

10/25/17

Walk 5 min
Mobility
Deadlift
45x5
95x5
135x5
185x5
225x3
285x3
325x3
365x5 belt

Sumo fsl
285x5
285x5
285x5

RDL 3sets of 10 reps
135x10
145x10
155x10

Kneeling band pull down 3x15
Px15
Px15
Px15

Incline rev hyper
10
10
10

Straight leg Situps
10
10x10
10x10
10x10
10x10

Seated Calf Raises
45x20
45x20
45x20
45x20
45x20

Stretch

416

10/26/17

Walk 10 min
Stair runs (3 flights) x 7
Walk 10 min

Stretch

417

10/27/17 bench 3s

Bench 5/3/1 w/3x5 fsl
45x10,5
95x5
95x5
135x5
175x5
205x3
235x3
260x8
Paused fsl
205x5 cg
205x5 cg
205x5 cg

Inverted rows
Bw x 10
Bw x 10
Bw x 10
Bw x 10

Dips
10
25x10
25x10
25x10

1 arm Rear lateral raise
20x12
20x12
20x12

Dumbbell ss bb curl
30s x 15/65x10
30s x 15/70x10
30s x 15/75x10

Stretch

418

10/28/17 sq 3s

Walk 7 min
Mobility

Sq
10
75x5
105x5
150x5
185x5
210x3
240x3
270x5 belt
Fsl
210x5
210x5
210x5

Walking Lunge
10
10
11

GHR
10
10
11

Ab Wheel Rollouts ss Banded Sissy Squats
12/10
12/10
12/10

Ssq calf
155x12
155x12
155x15

Stretch

419

10/29/17 cardio
18:30 1.4 miles
Walk/run

Stretch

420

10/30/17 oh 5s

Mobility

Strict Press
45x5,5
75x5
95x5
115x5
135x5
155x5
135x5
115x5

Pullup
5
25x5
35x5
45x5
25x8

Plate raises 3-5 sets of 10-15 reps
25x12
25x12
25x12

Bb Shrug
225x12
245x12 straps
265x12 straps

Hammer curl ss tri pd
30x12/gx12
30x12/gx15
30x12/gx15

Tabata shadow box 4 min

Stretch