Thanks Mr. Core! I might check out saw if my issues don’t resolve itself in the near future.

I also found that article over the weekend. I tried the exercises in phase 1. I was surprised how draining they were. I was a sweating mess after the second set. I hope you log your progress. Maybe one of us can get lucky and overcome it.

6/16/18

45-30-15:
24 kg KBS
Push-ups
12:00

A lot tougher than I thought.

6/18/18

Squats: 210x4x2

Press: 100x5x3

Pendlay rows: 160x4x4

For the first time since squatting heavy, my hip was giving me problems. It is too bad because the weight was easy. What was unusual was the pain happened in the hole. In the past, it was midway through the descent. This seems consistent with FAI. I hope knowing the results of the X-ray isn’t affecting my squats.

Unfortunately I’m in limbo on my hip for two weeks. I was hoping to schedule a follow up visit with the sports medicine doctor before I leave for vacation on Thursday, but no dice. I have to wait two weeks.

I stretched a bit better before my work out today and it felt fine, so hopefully I'll keep on top of it

6/20/18

Deadlifts: 335x2, 280x3x3

Bench press: 160x5x3

Ab rollouts

It’s hard to believe I was at 315x3 a few weeks ago. I bet I could pull that now with a mixed grip.

6/22/18

Squats: 210x4x4

Press: 105x5x3

Neutral grip pull-ups: 5x4

Workout was at an LA Fitness in South Florida. Squats were meh due to wearing sneakers with a lot of cushion. I kept getting on my toes.

Going on a cruise for the next week. It only has dumbbells, though the weights get up to 100 lbs. Time to do some bodybuilding bro splits and work on dat summer physique.

7/2/18

Squats: 185x4x4

Press: 105x5x3

Pendlay rows: 145x6x4

7/4/18

Deadlifts: 275x3x3

Bench press: 162.5x5x3

Neutral grip pull-ups: 7,5,4

I finally followed up with a sports medicine MD on Monday. He said my options are to get a lidocaine/steroid injection and see how it goes, or I could have surgery to shave and shape the CAM lesion from my right femur. The doc said if I don’t have surgery, I will likely need a hip replacement in my early 50s. Still thinking about what to do.

Damn, that sucks. Though i'm fairly confident saw was back pretty quickly after a similar surgery, so might not be too bad.

Looks like a need to send senor saw a PM.

7/6/18

Squats: 190x4x4

Press: 107.5x5x3

Pendlay rows: 147.5x4x4

No problems, no pain.

j2,

Ugh, sorry to hear that man. Keep us updated.

7/9/18

Will do Monte.

Squats: 195x4x4

Bench press: 165x5x3

Pendlay rows: 150x4x4

Over the weekend, I decided that I will get a lidocaine/steroid shot and see how it goes. I am scheduled to get it tomorrow afternoon. I might not deadlift Wednesday if my hip feels weird.

7/11/18

Press: 110x5x3

Superset:
Neutral grip pull-ups: 8,6,5
Banded tricep pushdowns

Did a bunch of sets of five of inverted rows

My hip felt great after the shot yesterday. Then the lidocaine wore off. My hip went back to feeling crappy. The doctor told me to expect that. He said the cortisone should kick in within the next three-to-five days. Chances are I won’t squat or deadlift until next week.

7/13/18

Bench press: 167.5x5x3

Pendlay rows: 152.5x4x4

Ab rollouts

7/16/18

Deadlifts: 285x3x3

Press: 112.5x5x3

Squats: 185x4x4

No hip pain for the lower body lifts. My press continues to be embarrassing.

7/18/18

Comp bench press: 170x5x3

Pendlay rows: 155x4x4

Neutral grip pull-ups: 7,6,5

Ab rollouts

Bunch of KBS

Never had such quad and hamstring DOMS the last couple of days.

7/20/18

Squats: 195x4x4

Press: 115x5x3

Light DL: 235x5x2

Pallof presses

Squats and deadlifts were easy. Press felt decent for the first time in a while. I took my breath at the bottom instead of top. My bar path felt more consistent.

7/21/18

Two hours of shoveling gravel and then 90 minutes of using some tool to level. I’m helping my mother-in-law build a shed in the backyard.

7/23/18

Squats: 200x4x4

Comp bench press: 172.5x5x5

Pendlay rows: 157.5x4x4

Ab rollouts

My hip pain came back late last week. It hasn’t affected my squats though. I scheduled an appointment with a sports medicine MD to get a lidocaine/cortisone injection this Wednesday. The shot will be where my bursitis is, which is where my hip hurts. Unfortunately that means no lower body lifting until next week.

7/25/18

Press: 117.5x5x3

Superset:
Neutral grip pull-ups: 7,6,5
Banded tricep pushdowns

Superset:
BB curls
Pallof press

AMRAP push-ups, 1 min rest between sets: 24,12,8

I received injection #2 today. If that doesn’t work, I will get an MRI. No lower body exercises until next week. In the meantime, I can work on my neglected bro muscles. No weight listed for curls on purpose. The weight and reps were embarrassing.

7/27/18

Pendlay rows with supinated grip: 135x5x3

Comp bench press: 175x5x3

Ab rollouts and barbell curls

7/30/18

OHP: 120x5x3

Pendlay rows: 160x4x4

Superset with ~ 15 secs between movements:
Push-ups: 27,14,9
Pallof press

Deadlifts incoming Wednesday.

8/1/18

Deadlifts: 265x5x2

Bench press: 177.5x5x3

Superset:
Neutral grip pull-ups: 7,5,5,4,4
Banded tricep pushdowns

Superset:
Ab rollouts
BB curls

Picked a slightly challenging weight for deadlifts. Nice to get back to lower body stuff.

8/3/18

Squats: 185x5x2

Press: 122.5x5x2, 122.5x4

Pendlay rows: 162.5x4x4

Superset:
Push-ups: 25, 16, 11
Pallof press

Easing back into squats. I’m crossing my fingers there are no hip problems in the next week.

My press and bench press have stagnated badly in the last year. I may need to add accessory work to help them out. I may have had five in the last set today, but no WIM at all.

8/6/18

Squats: 195x5x3, lsRPE @ lol

Comp bench press: 180x4x3

Pendlay rows: 162.5x4x4

Superset ab rollouts and barbell curls

Bench was supposed to be 180x5x3. I used safety pins for the first time since I was worried about failing. The bar hit the pins at the bottom of the fourth reps on the first and third sets. Plus I think my reps were more TNG than with a pause, which should have been easier but wasn’t.

8/8/18

Deadlifts: 290x5

Press: 125x4, 112.5x5x5

Superset:
Neutral grip pull-ups: 7,6,5,4,3
Banded tricep pushdowns: 10x3

Cardio:
12 KB snatches @ 12 kg, 1 burpee, 12 snatches, 2 burpees...12 snatches, 10 burpees
12:58

Accidentally pulled 275x5 thinking it was 290. Whoops!

Press is a long work-in-progress.

Cardio was humbling. Props to arjun for posting it. Haven’t done true cardio in weeks and it was super hot in my garage. My hands were still shaking 30 minutes after the workout.

Nice work for getting it done under the time cap! I find KB snatches so much harder than DB ones, they just seem so unstable

Thanks! I was gassed bad the last five minutes of the workout. If I had a DB, I definitely would have used it instead.

8/8/18

Squats: 200x5x3

Comp bench press: 182.5x4, 182.5x3x3

Pendlay rows: 165x4x4

Superset pallof presses and BB curls

Worked out at 5 am. Everything felt heavier than usual. I hope it is the last early workout for a while.