Let's Try This Again

[Marius_Ursus]

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

[TM79]

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.

[Marius_Ursus]

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!

[RT1957]

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...

[Marius_Ursus]

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.

[Marius_Ursus]

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

[Marius_Ursus]

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.

[TM79]

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.

[Marius_Ursus]

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.

[shaneinga]

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.

[Marius_Ursus]

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!

[Marius_Ursus]

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

[shaneinga]

Happy Belated Birthday Bear! Cheeseburger and icecream sounds about right.

Also, congrats on the weight loss. That is awesome man.

[Marius_Ursus]

Happy Belated Birthday Bear! Cheeseburger and icecream sounds about right.

Also, congrats on the weight loss. That is awesome man.

Thanks, brother!

[Marius_Ursus]

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.

[TM79]

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!

[RT1957]

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.