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  • Hip Replacement Recovery

    9 weeks post op bilateral THR.
    began with body weight box squats 2 weeks post op gradually lowering the box, nothing too structured. Began a standard LP 3 weeks ago. Squats are still a little high so I am working on depth and suspect as it gets heavier the weight will help with the depth. I experience and somewhat struggle with fear/ avoidance behavior. Working on maintaining a positive attitude and avoiding catastrophic thinking. Still get a little anxiety when it’s time to work out and have to talk myself into not talking myself out of it. Always glad I did afterwards.

  • #2
    12/16/18
    RPE:7. Time:86min SessionAU: 10.03




    Sq

    WU-10x5x45, 5x65, 5x85, 3x100

    WK- 5x115@7.5, 5x115@7.5,5x115@7.5




    THR PR

    Notes: played with width a little between 2nd and 3rd sets. Depth is still an issue. I do not get the stabbing pain as I did pre op towards the bottom and I am probably a little deeper now than I could get pre op. So I think it’s just a matter of time and persistence. So today’s experiment seemed to show that my ideal inside heel width, for now is about 12”. That may widen out over time, we’ll see.




    Press w/belt

    WU 5x65,5x85,3x100,1x110

    WK 5x120@8,5x120@8,5x120@8.5




    DL

    WU 2x5x95,5x115,3x135

    WK 5x155

    THR PR




    Notes: pain in top of movement at hip extension point, which is funny because pre op pain was always at the bottom. I couldn’t do DL PRE OP and was doing Rack Pulls instead

    Comment


    • #3
      12/18/18

      RPE: 7 Time: 80min SessionAU: 9.33

      Sq
      WU-10x5x45, 5x70, 5x90, 3x105
      WK- 5x120@7, 5x120@7, 5x120@7

      Notes: widened toe angle about an inch. Best depth I’ve achieved in a long time. Quite happy with that. Just keep focusing on it and I will get there.


      Bench
      WU 2x5x45, 5x75, 5x110, 5x135, 3x165
      WK- 5x200@8, 5x200@8.5,

      Chins AMRAP 8 - 24



      Comment


      • #4
        12/21/18

        RPE: 7 Time: 83min SessionAU: 9.68

        Sq
        WU-10x5x45, 5x75, 5x95, 3x110
        WK- 5x125@7.5, 5x125@7, 5x125@7
        Notes: still focusing hard on depth. Last set is always the best depth wise, first work set is getting a little better.

        Press:
        WU 2x5x45, 5x85, 3x100, 1x115
        WK: 5x125@8.5, 5x125@8.5, 5x125@9

        DL:
        WU: 2x5x95, 5x120, 3x140
        WK: 5x160@7

        Comment


        • #5
          12/23/18

          RPE: 7.5 Time: 86min SessionAU: 11

          Sq
          WU-10x5x45, 5x65, 5x85, 3x100, 1x115
          WK- 5x130@7.5, 5x130@7, 5x130@7.5
          Notes:

          Bench
          WU: 2x5x45, 5x95, 5x120, 5x145, 3x170, 1x190
          WK: 5x205@8.5, 5x205@8.5, 5x205@9

          Chins AMRAP 10 = 28


          Comment


          • #6
            12/28/18
            RPE: 7.5 Time: 100min SessionAU: 12.5

            Sq
            WU-10x5x45, 5x65, 5x85, 5x105, 3x120
            WK- 5x135@8, 5x135@8, 5x135@8
            Notes:

            Press
            WU: 2x5x45, 5x65, 5x85, 3x100, 1x110
            WK: 5x120@8, 5x120@8, 5x120@8.5
            BO: 5x108@8, 5x108@8

            Rows
            WU: 2x8x95, 8x 115, 8x135
            WK: 8x150@7, 8x150@7, 8x150@7

            Comment


            • #7
              1/3/19
              RPE: 7 Time: 81 SessionAU: 9.45

              Sq
              WU-10x5x45, 5x65, 5x85, 5x105, 3x120
              WK- 5x135@7.5, 5x135@8, 5x135@8
              Notes:

              Press
              WU: 2x5x45, 5x65, 5x85, 3x100, 1x110
              WK: 5x120@8, 5x120@8, 5x120@8.5
              BO: 5x108@7.5, 5x108@8


              DL
              WU: 2x5x95, 5x120, 3x140
              WK: 5x160@7

              Comment


              • #8
                1/7/19
                rpe=7 T=1.33 sRPE=9.3

                sq
                WU: 10x5x45, 5x65, 5x85, 5x105, 3x125
                WK: 5x140@7.5, 5x140&7.5, 5x140@7.5

                press
                WU: 2x5x45, 5x65, 5x85, 3x105, 1x115
                WK: 5x125@9, 5x120@8, 5x120@8.5
                BO: 5x108@7.5, 5x108@8

                DL
                WU: 2x5x95, 5x125, 3x145
                WK: 5x165@6.5

                Comment


                • #9
                  1/9/19
                  sRPE 10.375

                  sq
                  WU 10x5x45, 5x65,5x85, 5x105, 3x125
                  WK 5x145@8, 5x145@8, 5x145@8

                  Bench
                  WU 5x45, 5x70, 5x100, 5x120, 5x150, 3x170, 1x185
                  WK 5x200@8.5, 5x200@8, 5x200@8.5

                  chins AMRAP 10
                  26

                  Comment


                  • #10
                    1/12/19 sRPE:12
                    sq
                    WK: 5x150@8, 5x150@8, 5x150@8

                    press
                    WK:5x125@8.5, 5x125@8.5, 5x125@9
                    BO: 5x112.5@7.5, 5x112.5@7.5

                    row
                    WK: 8x155@7.5, 8x155@7.5, 8x154@7.5

                    Comment


                    • #11
                      1/14/19 sRPE: 11.25
                      sq
                      WK: 5x155@8, 5x155@8, 5x155@8

                      bench
                      WK: 5x200@8, 5x200@9, 5x200@9.5
                      BO: 5x180@8, 5x180@8

                      DL
                      WK: 5x175@7

                      Comment


                      • #12
                        1/15/19
                        bike 25 min easy pace

                        Comment


                        • #13
                          1/21/19
                          sRPE: 10.97

                          SQ:
                          WK: 5x155@7, 5x155@7, 5x155@7.5

                          Bench
                          WK: 5x200@8, 5x200@8, 5x200@8.5
                          BO: 5x180@8, 5x180@8

                          DL:
                          WK: 5x185@7

                          Comment


                          • #14
                            1/24/19 sRPE 9.8
                            sq
                            WK: 5x160@7.5, 5x160@8, 5x160@8

                            press
                            WK: 5x125@8, 5x125@8, 125@8
                            BO: 5x112.5@8, 5x112.5@8

                            DL
                            WK: 5x195@7.5

                            Comment


                            • #15
                              1/26/19
                              3 months and 15 days post opp
                              t:100min
                              r:7.5

                              sRPE:12.5

                              Sq:
                              WK: 5x165@8, 5x165@8, 5x165@8.5

                              bench
                              5x205@9, 5x200@8.5, 5x205@8.5
                              5x180@8, 5x180@8

                              chins AMRAP 10
                              28

                              Comment

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