Life After Hip Resurfacing

Training Training Logs
61

5/23/16 oh 1s

Elliptical 6 min
Mobility

Strict press/pullup
45x20/12
95x6/45x5
115x5/50x5
130x3/55x5
160x5/60x5
185x3/60x4
205x5
225x1

Dips sst
65x5
75x5
85x8

Db row
100x12
100x12

Cg bench feet in front no arch
185x6
205x6
230x5

Seated db curl
30x15

5 x 100 yard sprint walk back (80%)

Stretch

62

5/24/16 DL 1s

Bike 6 min
Mobility

Dl
45x12
135x5,5
185x5
225x3
300x5
340x3
380x6
425x1 joker

Hlr/box sq
11/165x5
10/195x5
10/225x5

Seated calf/hlr
140x10/10
140x10/10
140x10
140x10
140x10

Stair master 10 min 660 steps

63

5/25/16 couch to 5k week 4 day 2

Walk 5 min
Run 3 min
Walk 90s
Run 5 min
Walk 2.5 min
Run 3 min
Walk 90s
Run 5 min
Walk 10 min

Stretch

64

5/26/16 bench 1s

Elliptical 6 min
Mobility
Clap pushup 2x5

Db Cuban rotation 10x15,15

Face pull
66x12
66x12
66x12

Bench
135x10
155x5
185x3
235x5
265x3
295x2
310x1
235x5 paused
235x5 paused

Seated cable row
121x10
143x10
143x10
148x10

Inc bench
165x5
185x5
215x5

Alt db curl
30x10
30x10
35x10
35x10
35x10

Elliptical 5 min

RC pullup 15
Trx pushup 20

Stretch

*Iā€™ve had better. All the running has taken a toll on strength. My knees ached today.

65

5/27/16 sq 1s

Stair master 5 min
Mobility

Power clean
45x5
95x5
135x5
155x5

Sq
10
135x5
185x3
225x3
250x3 (belt)
285x3
320x2
185x15

sldl
195x5
225x5
255x5

Trx fallout ss kb swing
20/40x20
20/40x20
20/40x20

Standing calf
90x12
180x12
230x12

Lying neck
25x20.20

Ball plank 60s

Sandbag carry
150x3x100ft

*better today but I feel out of my groove on squats 320x2ā€¦I wanted 3 but didnā€™t want to risk it.

66

5/28/16

40lb vest walk 30 min

Stretch

*got good news yesterday so I felt great today.

67

5/30/16 oh 5s

Elliptical 6 min
Mobility

Strict press/pullup
45x20
95x8/10
115x5
135x3/45x5
145x5/55x5
165x5/65x5
185x6

Bench/pullup
155x10 fat grip/pullup wg 10
165x10 fg/ pullup wg 10
165x10 fg wg/ pullup cg 10
165x10 fg wg/ pullup ng 10
165x10 fg cg/ pullup ng 10

Tri pd
66x12
71x12
71x10

Db hammer
35x10
35x10
35x10

Lying rear delt
15x10
15x10
15x10

Elliptical 1 mile 5:15

Stretch

68

5/31/16 DL 5s

Bike 6 min
Mobility

Dl
45x12
135x6,5
185x5
225x3
275x5
310x5
350x6

Squat
135x10
135x10
145x10
145x10
145x10

hlr
10
10
10
10
10

Seated calf
135x12
135x12
135x12

Prowler
+90 x 6 x 100ft

Stretch

*good effort.

69

6/1/16

Weighted vest walk 30 minutes

Stretch

Later
7 mile hike pushing babies in double stroller (est 80lbs)

70

6/2/16 De bench deload

Elliptical 6 min
Mobility

  1. De bench
    185x6x3

  2. fg strict press
    105x10
    105x10
    115x10

  3. pullup
    5
    25x5
    25x5
    25x5

  4. dips
    10
    25x5
    25x5

  5. bb curl
    60x15
    60x15

  6. Db cuban rotation
    10x15
    10x15

Elliptical 8 min

Stretch

71

6/3/16 de lower

Bike 6 min
Mobility

Box squat
10
5 add mini band above knees
135x3,3
185x8x2

Speed DL
225x8x1 (switch sumo to reg every rep)

Step up Db per hand
35x10
35x10

Trx fallout ss 45 degree hyper weight behind head
15/10x12
15/10x12
15/10x12

Farmers walks per hand
115x50ft, 50ft
165x50ft, 50ft

Stretch

72

6/4/16 de bench

Elliptical 5min

Mobility

Speed bench with mini bands
45x20
95x8
135x3
155x8x3 (3m, 3w, 2c)

Strict fat grip oh
115x12
125x12

Pullup
35x5
35x5
35x5
35x5
40x5
Ng x 12

Dips
45x8
50x8
55x8

Db inc fly/db cuban rotation
30x12/10x15
30x12/10x15

Bb curl/db shrug
60x20/70x20
60x20/80x20

Stretch

*decided to go with a m-w-f-s split for better recovery. First time benching against bands in years. Felt great.

73

6/5/16 cardio

Weighted vest walk 30 minutes
Stretch

74

6/6/16 squat

Bike 6 min
Mobility

Seated calf
90x15
115x15
140x15

Squat
45x5
135x5
185x5
225x5
255x5 (belt)
285x5

Sldl (50% set)
135x5
225x10+6

Leg ext (50% set)
120x12
130x12+8

hLr
10
10
10

Sled fw
+45 x 6 x 100ft nonstop

*i feel better tha last week and Iā€™m ready to get it done.

75

6/7/16 bench

Elliptical 6 min
Mobility

Bench paused
45x20
95x10
135x6
185x5
225x5
250x5
250x5
250x5
250x5
250x5

Inc db (50%)
70x12+8

Dips 50%
50x12+8

Stair master
700 steps in 10 minutes

76

6/8/16 DL

Bike 6 min
Mobility

Dl
45x15
135x5
185x5
225x3
275x2
315x5 (doh)
315x5 (doh)
315x5
315x5
315x5

Weighted wg pullup
25x5
25x5
25x5
25x5
25x5

Db row (50%)
90x15+9

Elliptical 11 min 2 miles

*deadlifts were awesome. I like how this flowed

Later Hiking

77

6/9/16

2 mile weighted vest walk 32 min

78

6/10/16 oh 210tm

Elliptical 6 min
Mobility

  1. strict press
    45x20
    95x8
    110x5
    135x5
    160x5
    180x6
    160x5
    135x10 fg

  2. weighted pull up
    5
    25x5 wg
    25x5 mg
    25x5 uh
    30x5 wg
    30x7 mg

  3. weighted dip
    45x6
    45x6
    50x6
    50x6
    50x10

  4. BB curl
    70x10
    70x10
    70x12

Stretch

*trying to focus on the important exercises. The only thing that would have been better is if I alternated oh and pullups because I feely shoulders like that better. I will change that next week.

79

6/11/16 squat 3s 305tm

Bike 6 min
Mobility

Squat
45x8,5
135x5,5
185x3
210x3
240x2
275x3 belt
300x1
300x1

Dragon flag ss db stepup
10/40s x 10
10/40s x 10
10/40s x 10
10

Power clean
95x5
135x5
135x5

stretch

*good work. I reduced my tm on all my lifts a little. Squats were deep and fast.

80

6/12/16 hiking

6/13/16 bench
Elliptical
Mobility

Bench
45x20
95x5/ pullup ng 8
95x5/ pullup wg 8
135x5/pullup ng 8
160x5/mbpa x 11
185x3/ m x 11
215x3/ m x 11
245x3/ m x 11
275x4/ m x 11
300x1 paused
300x1 paused
225x5 wg paused 3 sec

Pull-up
30x5 wg
30x5 wg
30x5 ng
30x5 uh
35x6 cg

Dips
50x6
50x6
55x6
55x8
Bw x 20

Db hammer/db elbow out ext
40x8/40x10
40x8/40x10
40x8/40x10

Stair master
10 min 717 steps

*good strong bench.