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  1. #61
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    The Week So Far

    Monday
    Run - 25 minutes

    Tuesday
    Off

    Wednesday
    Run 25 minutes
    KB 3x5 Cleans (24kg)
    KB 3x5 Presses (24kg)

    Thursday
    30 minutes shadow boxing/heavy bag
    30 minutes running
    Bench press 3x5
    Deadlift 3x5
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  2. #62
    Still Pounding! TM79's Avatar
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    Nice work this week. Very cool combinations of training. I like the running mixed in with KB, lifting and boxing. Hope all that snow melted for you and you get some Spring weather now.
    Male/38/5'10"/175 lbs
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  3. #63
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    Originally Posted by TM79 View Post
    Nice work this week. Very cool combinations of training. I like the running mixed in with KB, lifting and boxing. Hope all that snow melted for you and you get some Spring weather now.
    Brother, it's been warm and humid today! I've spent more time outside today than probably all winter and spring combined!
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  4. #64
    Recovering Weakling RT1957's Avatar
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    Getting in there and getting it done...it hasn't warmed up here yet in the great northwet...lots of rain here this next week...
    "You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza

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  5. #65
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    Originally Posted by RT1957 View Post
    Getting in there and getting it done...it hasn't warmed up here yet in the great northwet...lots of rain here this next week...
    What's it like today, Ron? It's been near 90 and humid for two days here. Memorial Day was awesome...got to break in my new smoker grill with a mess of chicken.
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  6. #66
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    Monday, 5/25/2020

    Hang Power Clean and Press
    5x95
    5x95
    5x95

    Straight-leg Deadlift
    1x135
    1x155
    2x155
    2x155
    2x155

    Walk 3/4 mile
    _____________________________________
    Tuesday, 5/26/2020

    Push ups - 20
    Crunches - 20
    Glute Bridges - 30

    Bench Press
    3x135
    10x115
    10x115
    10x115

    KB Bench Press
    10x16kg
    10x16kg
    10x16kg

    Triceps Rope Pushdown
    10x20
    10x20
    10x20

    Kettlebell Snatches
    10 per side x 16kg
    ______________________________________

    Wednesday, 5/27/2020
    Pushups - 20
    Crunches - 20
    Glute Bridges - 15
    Pushups - 7
    Crunches - 15
    Glute Bridges - 15

    Treadmill - 32 minutes

    Barbell BOR
    10x65
    10x65
    10x65

    Wide Grip Pulldown (Pronated)
    10x50
    10x50
    10x10

    Narrow Grip Pulldown (Supinated)
    12x70
    10x70
    8x70
    6x70
    4x70
    2x70

    Barbell Curl
    10x45
    9x85
    8x45
    7x45
    6x45
    5x45

    Pushups - 30
    Crunches - 30
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  7. #67
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    Friday, 5/30/2020

    All I could fit in was a walk on the treadmill for 32 minutes. The pain in the hip was so bad every time I would try to go faster than a quick walk, my leg would just stop working.

    I continued searching for solutions having read a lot about my piriformis over the last few days. I found this.



    I tried it, and my hip stopped hurting...just like that. I want to hope this is going to work.
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  8. #68
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    I really hate to hear about the continuing hip pain/bursitis. None of the stuff you did in the last few sessions looks like it should really aggravate it. Right you are though about the piriformis. I usually roll that out with a foam roller and baseball and that helps mine. Also, you can roll out the IT Band, which helps as well. I tried some of that stuff on my own for a while and it didn't help. Eventually, I went to a PT and with proper instruction I was feeling better and able to do all of this stuff correctly. Have you gotten in with a good physical therapist? I went every week for two months in early 2019 and they taught me some very useful tricks.
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  9. #69
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    Originally Posted by TM79 View Post
    I really hate to hear about the continuing hip pain/bursitis. None of the stuff you did in the last few sessions looks like it should really aggravate it. Right you are though about the piriformis. I usually roll that out with a foam roller and baseball and that helps mine. Also, you can roll out the IT Band, which helps as well. I tried some of that stuff on my own for a while and it didn't help. Eventually, I went to a PT and with proper instruction I was feeling better and able to do all of this stuff correctly. Have you gotten in with a good physical therapist? I went every week for two months in early 2019 and they taught me some very useful tricks.
    I went to a PT a few years ago for a back problem. I'd like to see her again for this. She was great...I just don't want to go to the office because it's colocated with my doctor's practice, and with my wife's compromise immune system + Covid-19...I'll wait.

    So far, so good, though. I've been doing that femur-moving exercise every night, followed by glute and abdominal strengthening, and that hip pain is still gone. I can flex my knee and hip all the way up when I sit on the ground now, too...and the weird part is that I have a new pain in lower-right back. It feels like the muscles there suddenly have to start acting correctly instead of compensating for the load on my left hip, so it has to relearn.

    Get this. I've been doing 1-5 body weight squats throughout the day, and I haven't had any problems at all for three days.
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  10. #70
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    Sorry to hear your issues with you lower back and piriformis and hip. Good to hear you are having some luck getting it sorted out though. Getting old is not for the weak.
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  11. #71
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    Originally Posted by shaneinga View Post
    Sorry to hear your issues with you lower back and piriformis and hip. Good to hear you are having some luck getting it sorted out though. Getting old is not for the weak.
    No sissies need apply!
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  12. #72
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    I turned 51 yesterday. Celebrated with a cheeseburger and a big bowl of ice cream.

    I also did some more hip therapy. Part of that is holding planks...got up to 2 minutes last night!

    I've gotten down to 199.6 pounds. That's a 13 pound weight loss since March. I'm doing well...

    Today, I...

    Power Cleans
    1x5 (some pain in left hip and left piriformis...WTF...maybe need to lay off the ballistic exercises for a while)

    Front Squats
    Ugh...Pain! Need to hold off for a little while more with weight bearing on that hip.

    Bodyweight Squats
    Still doing small sets of 3-5 reps throughout the day to train my body back into proper hip usage

    Push ups
    30

    Crunches
    40

    Standing Vacuum Twists
    50

    Jog 40 minutes
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  13. #73
    Registered User shaneinga's Avatar
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    Happy Belated Birthday Bear! Cheeseburger and icecream sounds about right.

    Also, congrats on the weight loss. That is awesome man.
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    Originally Posted by shaneinga View Post
    Happy Belated Birthday Bear! Cheeseburger and icecream sounds about right.

    Also, congrats on the weight loss. That is awesome man.
    Thanks, brother!
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    Friday 6/5/2020

    Pushups
    50

    Plank
    1 minute (barely made it that long...I think because I did push ups before the plank, I smoked my abdominal wall)

    Crunches
    40

    Heavy Bag Work
    20 minutes

    Treadmill
    20 minutes

    I installed two air conditioners yesterday, one 10k BTUs...so very heavy. Messed up my piriformis and hip some but nothing I can't recover from. I'm just a little bummed to be in pain after a few days of relief.
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  16. #76
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    Happy belated birthday my friend! I love the look of these sessions. Simple but deadly. And great job installing two air conditioners. Those things are insanely heavy!
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  17. #77
    Recovering Weakling RT1957's Avatar
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    Happy belated Birthday Bear...I hope that works out for your hip. I might give that a try. I can tell you the Juggernaut Training web site has a 3 stage hip rehab program I ran that helps my hip when it gets painful.
    "You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza

    "Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson

    "You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
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