NAVY Joe's Lower Back Rehab and SS restart log

[Joe Leppo]

Following an extended shipboard deployment (which was hell on my training/programming), I had some significant in port time earlier this Summer where I managed to cause some damage to my lower back through a combination of misadventures outside the weight room. My laptop is showing signs of impending failure after years of faithful service, so I am posting my log here. First few entries will be historic, then I'll continue to update as I go forward.

Injury Diagnosis: Significant compression present on X-Rays between L4-L5 and L5-S1 with herniated discs in same locations. Diagnosis based on symptoms and X-Rays (NAVY Medicine would not get me an MRI done). I realize this is less than precise, but it's what I got.

Rehab: Being stationed in Japan made it difficult to find a chiropractor to help. I did find one close to the base in Yokosuka--and he provided some help--but he was unable to really adjust my lower back/pelvis area based on my size (5'10 @ 230#) compared to his, and the muscle tightness present due to the injury. He was a typical middle aged Japanese professional that couldn't have weighted more than 120#. He just did not have the strength to work on me. He tried his best, but didn't work out. Switched to an acupuncture clinic my wife found for me. I had always thought acupuncture was straight bullshit or a placebo, but I'm a believer now. After a few treatments they got me back up and about with significant pain reduction. I am the cheapest man alive, but I gladly paid them out of pocket.

Once I was up and moving again, I utilized the Starr Rehab Protocol, starting with Deadlift and later adding Squats (LB Back Squats as per SSBBT:3)

Weight in lbs. x Reps x Sets

8/08/12 DL 45 (Bar Only) x 25 reps x 3 sets
8/09/12 DL 45 x 25 x 2 / 55 x 25
8/10/12 DL 45 x 25 / 55 x 25 / 65 x 25
8/11/12 DL 55 x 25 / 65 x 25 / 75 x 25
8/12/12 DL 65 x 25 / 75 x 25 / 85 x 25
8/13/12 DL 75 x 25 / 85 x 25 / 95 x 25
8/14/12 DL 85 x 25 / 95 x 25 / 105 x 25
8/15/12 DL 95 x 25 / 105 x 25 /115 x 25
8/16/12 DL 105 x 25 / 115 x 25 / 125 x 25
8/17/12 DL 115 x 20 / 125 x 15 x 2S
8/18/12 DL 125 x 20 / 135 x 15 x 2S
8/19/12 DL 135 x 15 / 145 x 15 / 155 x 15
8/20/112 Missed workout due to work (official) travel
8/21/12 SQUAT 45x5x2/55x15/65x15/75x15; DL 145x15/155x15/165x15
8/22/12 SQUAT 45x5x2/65x15/75x15/85x15; DL 135x5x2/155x15/165x15/175x15
8/23/12 SQUAT 45x5x2/75x15/85x15/95x15; DL 135x5x2/165x10/175x10/185x5
8/24/12 SQUAT 45x5x2/85x15/95x15/105x15; DL 135x5x2/185x5/195x5/205x5
8/25/12 SQUAT 45x5x2 /95x5/135x5x3; DL 135x5/185x5/195x5/205x5/215x5

After the rehab workout on the 25th, I took the 26th off, and then restarted/reset the SS Novice program / LP on the 27th.

[Joe Leppo]

First 2 weeks back on SS Novice Program following completion of Starr Rehab Protocol. Warm ups as per SSBBT:3 and/or Starting Strength Warmup App (for iPhone/iPod/iPad).

8/27/12: SQUAT 145x5x3 PRESS 85x5x3 DL 225x5
8/29/12: SQUAT 155x5x3 BENCH 165x5x3 DL 235x5
8/31/12: SQUAT 165x5x3 PRESS 90x5x3 DL 245x5
Note: Traveled from Japan to US on the 31st--between travel and crossing the Int'l Date line and traveling backwards in time to yesterday, I ended up taking about a 48 rest period before resuming rehab workouts on the 2nd in San Diego, CA.
9/02/12: SQUAT 175x5x3 BENCH 170x5x3 DL 250x5
9/04/12: SQUAT 180x5x3 PRESS 95x5x3 DL 255x5
9/06/12: SQUAT 185x5x3 BENCH 175x5x3 DL 260x5
9/08/12: SQUAT 190x5x3 PRESS 100x5x3 DL 265x5

[jwt708]

Hey good luck with your rehab. Glad to hear that acupuncture worked and helped get you going.

[Joe Leppo]

Hey good luck with your rehab. Glad to hear that acupuncture worked and helped get you going.

Thanks for the support and taking the time to read over my log! -Joe

[Joe Leppo]

Week 3 and 4 following completion of Starr Rehab program:

Warm Ups (not listed) as per SSBBT3 and/or the SS Warm Up App. Notation is in Pounds x Reps x Sets.

9/10/12: SQUAT 195x5x3 BENCH 180x5x3 PWR CLEAN 95x3x5 Added Power Cleans back into my program. Been quite awhile since I did these. Form needs alot of work!
9/12/12: SQUAT 200x5x3 PRESS 105x5x3 DEADLIFT 270x5
9/14/12: SQUAT 205x5x3 BENCH 185x5x3 PWR CLEAN 100x3x5

9/16/12: SQUAT 210x5x3 PRESS 115x5x3 DEADLIFT 275x5 Overloaded the bar with 115 instead of planned 110 for the Press--made all the reps, so I'll keep it!
9/18/12: SQUAT 215x5x3 BENCH 190x5x3 PWR CLEAN 105x3x5
9/21/12: SQUAT 220x5x3 PRESS 120x5x3 DEADLIFT 280x5

[Yaxen]

Good luck with your rehab leppojl.
It must be great to be in other countries
You are getting really stronger even afeter some damage to your back.
Have a great time.

[Joe Leppo]

Very difficult week to train as planned since I was also attending Navy Advanced Fire Fighting School this week. Very difficult (i.e. impossible) to train hard in the gym after spending all day in full fire fighting gear in 400-500 F temperature spaces fighting live fires. Fun, but absolutely wipes you out for the rest of the day. Managed to complete Tuesday's workout (barely); pushed Thursday's planned workout to Friday.

Sun (9/23):
SQUAT 45x5x2 / 95x5 / 135x3 / 175x2 / 205x1 Work Sets: 225x5x3
BENCH 45x5x2 / 95x5 / 135x3 / 175x1 Work Sets: 195x5x3
PWR CLEAN 45x5x2 / 65x5 / 85x3 / 95x2 / 105x1 Work Sets: 115x3x5
CHINS: BWx1x5 (Singles @ 5 minutes rest between)

Tue (9/25):
SQUAT 45x5x2 / 95x5 / 135x3 / 175x2 / 205x1 Work Sets: 230x5x3
PRESS 45x5x2 / 75x5 / 95x3 / 115x2 Work Sets: 125x5x3
DEADLIFT 135x5x2 / 185x5 / 225x3 / 2555x2 Work Sets: 285x5 / 285x3

Fri (9/28):
SQUAT 45x5x2 / 95x5 / 135x3 / 175x2 / 205x1 Work Sets: 235x5x3
BENCH 45x5x2 / 95x5 / 135x3 / 175x2 / 195x1 Work Sets: 200x5x3 *New Bench PR!
PWR CLEAN 45x5x2 / 65x5 / 85x3 / 105x2 / 115x1 Work Sets: 120x3x5
CHINS: BWx1x6 (Singles @ 4 minutes rest between)

[Joe Leppo]

Good luck with your rehab leppojl.
It must be great to be in other countries
You are getting really stronger even afeter some damage to your back.
Have a great time.

Thanks for the support!

[Joe Leppo]

30 Sep:
Very, very hard workout. Really had to dig deep and grind out the last couple Squat Reps on Set 2 & 3. Could not Press 130x5x3--too big a jump (5 lbs) from last Press work set. I made the first work set, but it was pretty ugly and I would not have made the other2 sets. Deloaded to 127 1/2 x 5 x 2 to finish up work sets.

SQUAT: 45x5x2 / 95x5 / 135x3 / 185x2 / 225x1 Work Sets: 240x5x3
PRESS: 45x5x2 / 75x5 / 95x3 / 115x2 Work Sets: 130x5 / 127.5x5x2
DEADLIFT: 135x5x2 / 185x5 / 225x3 / 265x1 Work Set: 290x5

02 Oct:
Another brutally hard workout for me. Struggled again to complete planned Squat work sets, but made all reps. Unable to make 5 lbs jumps in bench anymore; had to reduce to 2 1/2 lbs. No missed reps though.

SQUAT: 45x5x2 / 95x5 / 135x3 / 185x2 / 215x1 Work Sets: 245x5x3
BENCH: 45x5x2 / 95x5 / 135x3 / 175x2 / 195x1 Work Sets: 202.5x5x3 *New PR*
PWR CLEAN: 45x5x2 / 65x5 / 85x3 / 105x2 / 115x1 Work Sets: 125x3x5
CHINS: BWx1x7 (Singles @ 3:30 rest between)

[Joe Leppo]

Finishing up this week's training on a positive note: today's workout went much better than the previous two. Squats were still heavy and hard, but not as brutal as Sun & Tue workouts. A couple extra hours of sleep Tue & Wed and worked on getting some extra protein into my diet also--big difference as far as perceived difficulty. In hindsight, I think I had not fully recovered from last weeks SS training + Adv Fire Fighting training.

04 Oct:
SQUAT: 45x5x2 / 95x5 / 135x3 / 175x2 / 215x1 Work Sets: 250x5x3
PRESS: 45x5x2 / 75x5 / 95x3 / 115x2 Work Sets: 130x5x2
DEADLIFT: 135x5x2 / 185x5 / 235x3 / 275x1 Work Set: 295x5 Back Off: 275x5
ASSISTED CHINS w/Band: Pulls x 7 / Chins x 6 / Pulls x 6 (@3:30 rest btwn sets)

Traveling to Wichita Falls this weekend for the SSCAC; next workout will be at WFAC or after I return to San Diego.