NAVY Joe's Intermediate Training Log

[Joe Leppo]

With the start of the New Year, I figured I'd move my log up to the Intermediate Logs since I have been firmly entrenched in intermediate programming for some time. I'm currently running a 4-day TM Split.

My previous log is: http://startingstrength.com/resource...t=34158&page=1

I certainly appear to be the perennial fluffy intermediate:

Age: 44
Height: 5' 10"
Current Weight: 256

Friday, 02JAN15: Fleet Gym, Yokosuka, Japan (LBS x Reps x Sets)
SQUAT: 335x5x3 (w/belt + 1 sec pause)
BENCH: 225x5x3 (no belt)
DEADLIFT (Recent injury): 345x5 @ RPE 7.5 (w/belt & hook grip)
LAT P/D (Rehab): 130x12 / 145x12 / 160x12

This week was both a volume & weight deload and recovery week. Next week I begin rebuilding back up--hopefully moving past my current sticking points. I've had a couple of nagging injury issues creep up even as I set a couple of different PRs in November and December. Today's workout was not too bad. First time I've deadlifted without any pain in my left LAT (suspected minor tear) in weeks, although the squats felt much heavier than expected. I'm sure only lifting once this week didn't help.

[Joe Leppo]

Sunday, 04JAN15: HIIT on C2 Rower
- 5 min W/U
- 5 x (20 sec Sprint @ 1:40 recovery)
- 10 min C/D
TOTAL: 20 mins

Been a few months since I did any real conditioning work and it showed today during the workout. Hurt worse than I remember...but I need to stick with it and get a couple of sessions in during the week at a minimum.

[Joe Leppo]

Monday, 05JAN14: (LBS x Reps x Sets)

BENCH (Volume): 227x5x5 (no belt)
PRESS (Volume): 155x8x3 (w/belt)
DIPS: BW x 7, 6, 6

Lifted on the ship today after work to avoid the crowd and all the Base Bro's on International Bench Day. Workout was harder than expected given the planned deload & reset.

MACROs:
Goals: P 260g / C 250g / F 100g / Fiber 35g min
Actual: P 170g / C 167g / F 103g / Fiber 27g

Low across the board except for Fat...need to work towards better compliance as I get back into the swing of things (e.g. tracking macros to hit goals).

[Oldman]

I'll be following the new log, Joe. I need to get back to tracking the macros, too; I took a little holiday from it.

[Joe Leppo]

Tuesday, 06JAN15: (LBS x Reps x Sets)

SQUAT (Volume): 325x5x5 (w/belt)
BB ROW: 135x10 / 165x12 / 175x12 / 185x12 (no belt)

Worked out on the ship after work again instead of heading over to the base gym. No crowds! I should have done some chins or LAT P/Ds after the Rows, but I ran out of time...

MACROs:
Goals: P 260g / C 250g / F 100g / Fiber 35g min
Actual: P 288g / C188g / F 135g / Fiber 28g

Closer on the macros today, but overshot P (no biggie) and Fat (whoops).

[Joe Leppo]

Wednesday, 07JAN15: HIIT on C2 ROWER
- 5 min W/U
- 5 x ( 20 sec Sprint @ 1:40 recovery)
- 5 min C/D
TOTAL: 20 mins

MACROs:
Goals: P 260g / C 250g / F 100g / Fiber 35g min
Actual: P 206g/ C 251g / F 117g / Fiber 27g

Legs were dead and stale on the rower from yesterday's squats. Low on the Protein and high on the Fat, but closer to goal numbers today.

[Joe Leppo]

Seems that I’ve fallen behind in my log somewhat…

Thursday, 08JAN15: Martha’s Gym on USS GEORGE WASHINGTON (CVN 73) (LBS x Reps x Sets)

BENCH (Intensity): 245x3 @ RPE 10 / 235x5 @ RPE 9.5 (no belt)
PRESS (Intensity): 175x5 @ RPE 8 (w/belt)
DIPS: BWx7x3

Bench was very hard—much harder that it should have been given my volume day weights. Disappointing. Press was too light; should have gone a little heavier even with the planned deload.

Friday, 09JAN15: Fleet Gym

SQUAT (Intensity): 360x5 @ RPE 9 (w/belt)
DEADLIFT: 355x5 @ RPE 8 (w/belt & hook grip)

Squat felt surprisingly heavy/hard. This should have been a medium effort set…
Deadlift continues to climb back towards pre-injury levels. Hook grip hurts; I’ll have to get used to it again at heavier weights.

*** Work conflicts kept me away from the gym on Monday & Tuesday. Sucks. ***

Wednesday, 14JAN15: Fleet Gym

BENCH (Volume): 230x5x5 (skinny bar & wrist wraps; no belt)
PRESS (Volume): 160x8x3 (skinny bar & wrist wraps; w/belt)
DIPS: BWx7x3

I mentioned this in my previous log, but the base gym has two types of barbells on the floor (both cheap pieces of shit):
1) chrome 28mm diameter bar
2) oversized ‘power’ bar @ 31 or 32mm diameter.

The oversized bars are also heavier. The 2 barbells that I weighed came in at 48 and 49 pounds. Since the shipboard gym only has #2 type bars, I will always try to use one of those at the base gym whenever I can. But with the crowding at the gym, couldn’t get one of my preferred bars and ended up using the chrome ones—so slightly ‘lighter’ lifts for me than my log would indicate.

Tried out my Christmas present wrist wraps from Rouge. I like ‘em, especially with the skinny bar in my hands.

I kind of fell off the wagon tracking macros & sticking to the diet—need to re-engage.

[Joe Leppo]

Thursday, 15JAN15: Fleet Gym (LBS x Reps x Sets)

SQUAT (Volume): 330x5x5 (thicker bar, w/belt)
BB ROWS: 185x12x3

I really wanted to throw some chins and/or LAT Pulldowns in at the end, but it was already 7:30 PM by the time I finished the Rows...called it a night and went home.

[Joe Leppo]

Saturday, 17JAN15: Fleet Gym (LBS x Reps x Sets)

BENCH (Intensity): 245x4 @ RPE 10 *Spot required on 5th rep to finish (Skinny bar w/wrist wraps; no belt)
PRESS (Intensity): 180x5 @ RPE 10 (Thicker bar w/belt & wrist wraps)
DIPS: BW x 10, 9, 10

Sunday, 18JAN15: OFF -- Family conflict

Monday, 19JAN15: Fleet Gym (LBS x Reps x Sets)

SQUAT (Intensity): 365x5 @ RPE 9 (thicker bar w/belt)
DEADLIFT: 365x5 @ RPE 8 (thicker bar w/belt)
ASSIST CHINS: Blue Band x 5, 5, 5

No LAT pain on the deads, but I still feel it pretty sharply on the assisted chins. It has improved quite a bit, though--a few weeks ago I couldn't do a single assisted rep due to the amount of pain.

[Oldman]

Lots of great work, Joe! Nice benching!