Paul Meier Fitness

Strong Glutes can help prevent injuries, particularly in the hips, knees and lower back.
Don't overlook the importance of strengthening your glutes utilising different exercises like Squats, Split Squats, Deadlift and Lunge variations ... and (of course) Hip Thrusts!
Everything combined, contributes to a stronger and healthier body.

Now go and build those peaches for the beaches! 🍑🏖️☀️

Warmup 1 - 70kg
Warmup 2 - 120kg
Warmup 3 - 170kg
Warmup 4 - 220kg
Working Sets - 5 x 4 (paused) reps @ 270kg🍑

All things push and pull this morning! 👊🏼
My pull-ups are already feeling easier since starting my mini-cut. I’ve lost 6kgs in the last 3 weeks, from 112kg down to 106kg 🥳 I’m actually adhering to my calorie deficit / macro targets (this time) 😏 lol

After multiple lockdowns, Shoulder and Bicep surgery and a hell of a lot of rehabilitation … I’ve FINALLY progressed my pull-down / pull-up weight to 1.6 x bodyweight 🥳 Onwards and upwards (literally lol) ⬆️🤞🏼

Conventional Deadlifts on the menu for my series ‘A’ this morning! 🏋🏻‍♂️

I always start my training sessions with specific hip and spine activation and mobility drills, especially because of my artificial right hip. You can never go wrong with a proper warmup, something I wish I had taken more seriously in my younger days! 🙃

This 5 x 5 (5 sets of 5 reps) at 150kgs felt like it was moving much easier than the last few weeks! 👊🏼 Lots of calories definitely bring on the gains 😝

Only one more week to go before I exit my calorie surplus (currently 3500kcal p/day) and I enter a calorie deficit and change my training program.

I love getting stronger, but so gotta shred about 12kgs of fat off my ass! 😂

Today was Deadlift day! 👊🏼

I'm always having to manage inflammation of my right QL post hip-replacement. It can get quite "moody" if I don't strictly adhere to my glutes pre-hab and mobilisation strategies.

BUT ... today was a good day! 🥳 My right QL felt good and I ramped up onwards to 5 sets of 3 reps at 140kg 🏋🏻‍♂️ The most I've lifted in 7 years since my old hip started to degrade. 🦴

Today, I'm a little closer to my first goal! 🙏🏻

🏋🏻‍♂️ I’ve been retraining my movement pattern (in the gym) over the past few months. Strength training with a (Total Hip Replacement) can create certain challenges. 🦴

In my case, I have to pay extra attention to strength imbalances and train a lot of unilateral hip movements, as my left side will naturally work harder than my artificial right side. 🤦🏼‍♂️

⚠️ The human body will naturally gravitate towards our strengths, making our strengths stronger and our weaknesses weaker.

It’s been a painstaking process and is far from over (and never will be for me 🥴), but it’s paying off …

🎥 I decided to do a self-assessment and film myself this morning in BODYPUMP.

✅ My squat pattern is looking so much better
✅ My Lumbar Spine and Hips feel stronger and more stable (QL’s, Glute Medius/Minimus in particular)
✅ The bar path is more stable
✅ Squat depth is now back to at least parallel (knee to hip)

✅ MOST importantly, I’m almost moving pain free 🥳

Far Out! 😳 10 reps @ 60kgs has never felt sooooo dang heavy! 🥴 BUT I LOVE IT! 😆 Because this is the most I’ve benched in 18 months - PAIN FREE! 🥳 I’m now 6 months out from shoulder and bicep surgery 🤕 and my strength rehab is coming along nicely 🙏🏼 and on schedule👌🏼

Woohoo 🥳 Sunday session at the bar 🍻 4.5 months post shoulder surgery and I can FINALLY perform a Barbell Bench Press comfortably without feeling restricted by my operated rotator cuff and bicep 🤕 Only 50kgs for 10 ... but I’ll take it 😆 Apparently, a complete recovery is still 6 months off! 🙄 Gotta play the loooong rehab game ... slow and steady wins the race 🐢👌🏼

⚠️ As the lucky owner of a titanium hip (on my right side), I have to be extra smart with my exercise selection, programming and periodization. 🍑 Glutes activation and training is always a #1 priority, as this helps to maintain the strength and health of my hips and back. 🤕 I’ve recently been having some hamstring pain, caused by a weakness in my right glute (a result of not training properly and sitting too much while in lockdown🥴). After a 3 week glute rehab focus, I’m back to pain free hamstring curls 🤩