NAVY Joe's Lower Back Rehab and SS restart log

[Joe Leppo]

1000 Friday, 06SEP13: Fleet Gym (LBS x Reps x Sets)
PRESS (Volume): 45x10 / 85x5 / 115x3 / 145x2 Main: 155x5x5
BENCH (Rehab): 45x10 / 95x5 / 115x10 / 125x10 / 135x10

Last Rep in the Press Main Sets was pretty hard; took an extra few minutes of rest between the sets to ensure I completed all my planned reps.

Out of time; had to travel to Yokohama for a MRI scan of my neck related to my loss of strength and numbness on the left side -- no accessory work today. Feel guilty about not getting the chins in.

[Joe Leppo]

1200 Sat, 07SEP13: Martha's Gym in USS GEORGE WASHINGTON (CVN 73) (LBS x Reps x Sets)
SQUAT (Volume): 45x10 / 135x5 / 225x3 / 275x2 / 305x1 Main: 320x5x5
POWER CLEAN: 65x5 / 85x5 / 95x3 / 115x2 / 125x1 Main: 140x3x5
BB ROWS: 135x5 / 185x3 Main: 200x5x3

Fleet Gym is closed on Saturdays due to sequestration (Thanks, Congress!), so I headed to the shipboard gym to get today's workout in. Had to move some equipment out of the way to make enough space to Clean. Decided to just repeat same volume on the Squats as last weekly program instead of deloading. We'll see how intensity day goes later...

Squats were hard work, but not the soul-crushing ordeal they were last volume day.
Cleans went better than usual for me, and Rows were heavy, but good today also.

[Joe Leppo]

1130 Sunday, 08SEP13: Fleet Gym

HIIT: C2 Rower (20 mins)
- 5 min W/U
- 6 x 20 sec Sprint @ 1:40 Recovery
- 3 min easy C/D

CHINS/PULL-UP (w/Blue Assistance Band)
- 7, 7 (P/U), 7, 5 (P/U), 7 @ 3 mins between sets

Sweated up a storm on the C2. Arms/Biceps are tired and sore. Good, short workout today.

Tomorrow will be a rest day; maybe some easy LISS Cardio to sweat a little--nothing more. Tuesday will be a busy one at work--probably will lift next late Tues night or Wed.

[Joe Leppo]

1630 Tues, 10SEP13: Fleet Gym (LBS x Reps x Sets)
PRESS (Intensity): 45x10 / 85x5 / 125x3 / 155x2 Main: 167.5x1x2 / 170x1x3
BENCH (Rehab): 45x10 / 95x5 / 115x3 / 135x10 / 145x10 / 155x10
CHINS/PULL-UPs (w/Blue Asst Band): 7, 7 P/U, 7, 7 P/U, 7

Plan was for 5 x Singles for Press--bumped up the weight slightly for the last 3 sets.
Bench feeling better, although still a long way to go. I'll get the results from my MRI on Thursday.

[Joe Leppo]

1230 Thursday, 12SEP13: Fleet Gym (LBS x Reps x Sets)
SQUAT (Intensity): 45x10 / 135x5 / 225x3 / 275x2 / 325x1 Main: 355x1 / 335x1 / 315x5
DEADLIFT: 135x5x2 / 225x5 / 275x3 / 315x1 Main: 345x5

Second week in a row I've missed planned reps on Squat Intensity day. Missed on the 2nd rep @ 355; took a few minutes and deloaded, then missed 2nd rep @ 335. Deloaded to 315 to get some reps in...315 felt very heavy after the misses.

Knocked 20 lbs off planned deadlift to make sure I got 5 reps in...completely wiped out after the Squats.

I may have to deload or change my programming up slightly. I also have to shave some inches off my waistline by the end of November to ensure I'm within Navy Bodyfat standards--so it may be time to step back a little.

[Joe Leppo]

1500 Saturday, 14SEP13: XO's Gym
HIIT Session on C2 Rower:
-5 min Warm-Up
-6 x 20 sec Sprint @ 1:40 recovery
-3 min Cool-Down

1500 Sunday, 15SEP13: XO's Gym
LISS Sessison on Treadmill (Speed = 3.2 mph)
- 0-15 min: +1 degree every minute
- 16-21 min: Constant speed at 15 degrees
- 21-35 min: -1 degree every minute

1100 Monday, 16SEP13: Martha's Gym (LBS x Reps x Sets)
PRESS (Volume): 45x10 / 85x5 / 115x3 / 145x2 Main: 157.5x5x3 / 157.5x4x2
BENCH (Rehab): 45x10 / 95x5 / 115x3 / 135x2 Main: 145x10 / 155x10 / 165x10
CHINs/PULL-UPs (w/Blue Asst Band) x 7, 7P, 7, 7P, 7

Ship was really rocking and moving today. Missing the 5th rep of sets 4 & 5 while Pressing was due to the battle to keep the bar over mid-foot with a significant shipboard roll. Had to take a step forward or backward a couple of times while fighting to lock the bar out overhead. Very confident 5x5 would have not been a problem with less motion or on solid ground. Happy with the set overall.

Bench continues to slowly improve and creep back up. Next shipboard meet is in November--hoping to be fully recovered by then.

[Joe Leppo]

1500 Tuesday, 17SEP13: Martha's Gym (LBS x Reps x Sets)
SQUAT (Volume): 45x10 / 135x5 / 185x3 / 235x2 / 275x2 Main: 295x5x5
BB ROWS: 135x5 / 185x3 Main: 205x5x3

Deloaded/Reset this week. I hate taking weight off the bar, but think it was warranted. With the rough weather and the ship's movement, 295 felt much, much heavier than I expected it to.

[Joe Leppo]

1530 Wed, 18SEP13: XO's GYM
HITT: C2 ROWER (Damper set to 5)
- 5 min Warm-up
- 6 x 20 sec Sprint @ 1:40 Recovery
- 3 min Cool-down

[blandrick]

It just occured to me that you can tell people that squats are functional because the ship is rocking to and fro while you're doing them!

That's awesome.

[Oldster]

With the rough weather and the ship's movement, 295 felt much, much heavier than I expected it to.

I always wondered about exactly that.

You are the man, Joe. Seriously. You are the man.