NAVY Joe's Lower Back Rehab and SS restart log

[jwt708]

Didn't see it in your log, but you should consider getting a belt. I wish I started belting my squats a long time ago. Can't think of a single drawback to wearing one, in my experience, in fact I'm convinced this held be back for quite some time. Mine is from Best Belts and the thing is amazing. Hope you enjoy your stay in Wichita Falls.

[Joe Leppo]

Didn't see it in your log, but you should consider getting a belt. I wish I started belting my squats a long time ago. Can't think of a single drawback to wearing one, in my experience, in fact I'm convinced this held be back for quite some time. Mine is from Best Belts and the thing is amazing. Hope you enjoy your stay in Wichita Falls.

Completely agree--since blowing out my back I wear a belt for every lift past the first or second warm up set. I have two belts from Best Belts and can't imagine lifting without them. I wear a 4" for Squats, Press, & Bench and use a 3" for Deads & Cleans.

[jwt708]

Haha! I didn't notice the SSC title under your name.

[Joe Leppo]

Based on some discussions I had at the SSCAC (primarily with KSC Andy Baker) and how I felt during last weeks training sessions, I modified my weekly programing to include a Light Squat day mid-week. Worked out really well--Friday's session was still hard work, but not the near failure, brutal experience Monday's Squats were, and I still added weight.

08 Oct: At WFAC w/Coaching by T-Bone!
SQUAT 45x5 / 95x5 / 135x5 / 185x3 / 225x2 / 245x1 Work Sets: 255x5x3
BENCH 45x5x2 / 95x5 / 135x3 / 175x2 / 195x1 Work Sets: 205x5x3 ***New PR***
PWR CLEAN (KILOs) 20x5x2 / 40x3 / 47.5x2 / 55x1 Work Sets: 60x3x5
CHINS: BWx1x8 (Singles @ 3:00 rest -- last few were pretty ugly...I really suck at chins!)

10 Oct: Back at Olde Gym on San Diego Naval Base (Dry Side)
LIGHT SQUAT 45x5 / 95x5 / 135x5 / 185x3 / 205x2 Recovery Work Set: 225x5x3
PRESS 45x5x2 / 75x5 / 95x3 / 115x2 Work Set: 132.5x5x3
DEADLIFT 135x5x2 / 185x5 / 235x3 / 275x1 Work Set 300x5 Back Off Set 285x5
- Work Set used mixed grip w/right ovhd; B/O Set used mixed grip w/left ovhd
ASSISTED CHINS w/BAND: Pull-Up grip x 7 / Chin-Up grip x 7 / Pull-Up grip x 7

12 Oct:
SQUAT 45x5 / 95x5 / 135x5 / 185x3 / 225x2 / 245x1 Work Sets: 260x5x3
BENCH 45x5x2 / 95x5 / 135x3 175x2 / 195x1 Work Sets: 207.5x5x3 ***New PR***
PWR CLEAN (back in lbs) 45x5x2 / 65x5 / 85x3 / 105x2 / 125x1 Work Sets: 130x3x5
- Ran out of time, no chin ups. I'm going to hit them tomorrow after some incline walking on the treadmill.

[Michael Wolf]

Hey Joe, I just couldn't drag myself out of bed early enough on Monday morning to lift at 7am. Glad TBone was there to keep you company.

Good meeting you last weekend, and good work in here. I like that mid-week light squat day for you as well.

[Joe Leppo]

Hey Joe, I just couldn't drag myself out of bed early enough on Monday morning to lift at 7am. Glad TBone was there to keep you company.

Good meeting you last weekend, and good work in here. I like that mid-week light squat day for you as well.

Thanks, Mike. No worries--I didn't actually make it into the gym until after 10:00 myself. Sorry I missed your call, I forgot to turn off silent mode...

[Joe Leppo]

Ran out of time yesterday (Fri) and wasn't able to do chins.

Walked on an incline treadmill today (35 mins at various inclines & speeds) for some light work and did some chins as well:

CHINS: BW x 1 x 9 @ 2:45 rest between.

Very sore arms at elbows and lower biceps. Not sure this volume method is/will work for me. Last couple of reps were pretty bad & sloppy.

[Joe Leppo]

15 Oct:
SQUAT 45x5 / 95x5 / 135x5 / 185x3 / 225x2 / 245x1 Work Sets: 265x5x3
PRESS 45x5x2 / 75x5 / 95x3 / 115x2 Work Sets: 135x5x3
DEADLIFT 135x5x2 / 185x5 / 235x3 / 275x1 Work Set: 305x5 w/mixed grip
- Back Off Set: 285x5 w/opposite mixed grip
ASST PULL UPS w/BAND: 7reps x 3 sets

Missed Wed (10/17) workout due to work. I was planning on a Light Squat day; but since I will have to push my workout to Thu, I'll go ahead and do a regular set. Planning on a Light Squat day on Sat, then back to normal M-W-F schedule with a Light Squat day on Wed next week.

18 Oct:
SQUAT 45x5 / 95x5 / 135x5 / 185x3 / 225x2 / 245x1 Work Sets: 270x5x3 **New PR**
BENCH 45x5 / 95x5 / 135x3 / 175x2 / 195x1 Work Sets: 210x5x3 **New PR**
POWER CLEAN 45x5x2 / 75x5 / 95x3 / 115x2 / 125x1 Work Set: 135x3x5 **New PR**
- Long day at work today; got to the gym a couple hours later than usual--ran out of time for CHINS

[Joe Leppo]

20 Oct -- My 42nd Birthday Workout:
Light SQUAT: 45x5x2 / 95x5 / 135x3 /185x2 / 205x1 Work Sets: 225x5x3
PRESS: 45x5x2 / 75x5 / 105x3 / 125x2 Work Sets: 137.5 x5x3
DEADLIFT: 135x5x2 / 185x5 / 235x3 / 275x1 Work Set: 310x5 Back Off Set: 295x5
- Mixed Grip w/R Ovhd on Work Set; reversed mixed grip on Back Off Set
Assisted Pull Ups w/Band: 8 / 7 / 7 (3 sets @ 3 mins rest in between)

Back to planned M-W-F with mid-week Light Squat Day next week.

21 Oct: Some light recovery & easy conditioning work
Easy 10 mins on C2 Rower & 45 minutes walking on incline treadmill (various elevations and speeds)

[Joe Leppo]

22 Oct:
SQUAT 45x5 / 95x5 / 135x5 / 185x5 / 225x2 / 255x1 Work Sets: 275x5x3 *
BENCH 45x5x2 / 95x5 / 135x3 / 175x2 / 205x1 Work Sets: 212.5 x5x3 *
POWER CLEAN 45x5x2 / 75x5 / 95x3 / 115x2 / 135x1 Work Sets: 140x3x5 *
CHINS: Absolutely exhausted as I finished this workout; could not get even 1 good rep!