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.
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
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
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
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
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
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
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
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
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
1/15/19
bike 25 min easy pace
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
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
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
1/28/19
sRPE: 12.9
t: 97
sq: belted
wk: 5x170@7.5, 5x170@7.5, 5x170@7.5
press
wk: 5x130@8.5, 5x130@8.5, 5x130@9
bo: 5x117@8, 5x117@8
rows
wk: 8x160@8, 8x160@8, 8x160@8