NAVY Joe's Lower Back Rehab and SS restart log

[Joe Leppo]

Awesome Joe! Don't sell yourself short. 1035 is nothing the sneeze at.

Yeah it is amazing the progress LP can give you. I know that I am blown away by what I have managed to accomplish as well.

Thanks, Runner.

[Joe Leppo]

1500 Tuesday, 15OCT13: XO's Gym

HIIT on C2 Rower:
-5 min W/U
-7 x 20 sec Sprint @ 1:40 recovery
-5 min C/D

Hit it hard today--Sweating buckets.

[Joe Leppo]

Unable to access the Starting Strength site and update my log during the last few weeks...poor connectivity & bandwidth while at sea.

0400 Wed, 16OCT13: XO's Gym
LISS: 30 mins. various incline angles and speeds

1530 Thur, 17OCT13: Martha's Gym
PRESS (Intensity): 45x10 / 85x5 / 125x3 / 155x2 Main: 167.5x3x3
BENCH (Volume): 45x10 / 95x5 / 135x2 / 175x1 Main: 195x5 / 190x5x4
CHINS: BWx3, 2, 2

Modified Press main set based on how I felt during warm-ups and due to the excessive motion of the ship. Planned 170x5--wasn't confident at all that I would be able to get it today, so I regrouped at 3x3--that was plenty hard. Misloaded the bar for first main Bench set; that 5 lbs certainly felt significant but still managed to get my 5x5 volume in.

1600 Fri, 18OCT13: Martha's Gym
SQUAT (Volume): 45x10 / 135x5 / 185x3 / 235x2 / 275x1 Main: 305x5x5

Too rough to lift today; so like a jackass I lifted anyway. Lost my balance Squating on third set and fell forward as the ship rolled--re-racked the bar and finished the set. Couple other close calls. Struggled to hold the bar in place on my back with all the motion. Arms hurt like hell by the time I was done; couldn't even grip the bar and complete warm-ups for BB Rows--called it a day.

[Joe Leppo]

0430 Sat, 19OCT13: XO's Gym
LISS: 35 mins Incline Treadmill at various angles and speeds

1000 Sun, 20OCT13: XO's Gym (Birthday workout--I turn 43 today.)
HIIT on C2 Rower:
- 5 min W/U
- 7 x 20 sec Sprint @ 1:40 recovery
- 5 min C/D

0400 Mon, 21OCT13: XO's Gym
LISS: 35 mins Incline Treadmill at various angles and speeds

1530 Mon, 21OCT13: Martha's Gym (LBS x Reps x Sets)
BENCH (Intensity): 45x10 / 95x5 / 135x3 / 185x2 / 205x1 Main: 212x5
PRESS (Volume): 45x10 / 85x5 / 115x3 / 145x2 Main: 157x5x5
CHINS: BWx3,3,2

1600 Tue, 22OCT13: Martha's Gym
SQUAT (Intensity): 45x10 / 135x5 / 225x3 / 275x2 / 325x1 Main: 340x5
DEADLIFT: 135x5x2 / 225x5 / 275x3 / 325x1 Main: 345x5

[Joe Leppo]

1600 Fri, 25OCT13: Martha's Gym (LBS x Reps x Sets)
PRESS (Intensity): 45x10 / 85x5 / 125x3 / 155x2 Main: 170x2x5
BENCH (Volume): 45x10 / 95x5 / 135x3 / 155x2 / 175x1 Main: 192.5x5x5

Not a bad workout, but I was pressed for time so no chins. (I was still late to an evening meeting!)

[Joe Leppo]

Ship arrived in Singapore today. Everyone rushing to get off the ship as soon as possible; I'm rushing to get a workout in while there is no one around...there is something wrong with me. Oh well, didn't have to wait for the Squat rack today!

1300 Sat, 26OCT13: Martha's Gym (LBS x Reps x Sets)
SQUAT (Volume): 45x10 / 135x5 / 185x3 / 235x2 / 275x1 Main: 310x5x5

Hard, solid set of Squats. No motivation to do BB Rows today. Left arm elbow acting up again and I wanted to get ashore!

I will take a few days off and enjoy Singapore--one of my favorite places outside of the U.S. and Japan. Not sure when I'll be able to update my log again...may be a few weeks or more-- but rest assured, I'll still be training as best I can. Last part of deployment will be very, very busy--lots of stuff going on.

[Joe Leppo]

1030 Wed, 30OCT13: Martha's Gym (LBS x Reps x Sets)
BENCH (Intensity): 45x10 / 95x5 / 135x3 / 175x2 / 205x1 Main: 215x5
PRESS (Volume): 45x10 / 85x5 / 115x3 / 145x2 Main: 160x5x5
CHINS: BWx2x3

Hard but satisfying workout. 5th rep of Bench was a grinder.

[Joe Leppo]

31OCT13: Missed workout--getting the ship underway; no time to get to the gym.

1530 Fri, 01NOV13: Martha's Gym (LBS x Reps x Sets)
SQUAT (Intensity): 45x10 / 135x5 / 225x3 / 275x2 / 325x1 Main: 345x5
DEADLIFT: 135x5x2 / 225x5 / 275x3 / 325x1 Main: 350x3 / 350x1x2

Hard set of Deadlifts; turned into a set of 3 and two singles.

[Joe Leppo]

0430 Sat, 02NOV13: XO's Gym (the Sweat Box)
LISS: Incline Treadmill @ 6.2 mph
0-15: Add 1 degree every min
15-20: Constant 15 degrees @ 6.2
21-36: Subtract 1 degree every min

Sunday, 03NOV13: XO's Gym
0430 HIIT on C2 Rower
5 min Warm-up
7 x (20 sec Sprint @ 1:40 recovery)
5 min Cool-down

1500 LISS on Incline Treadmill @6.2
0-15: Add 1 degree every min
15-20: Constant 15 degrees @ 6.2
21-36: Subtract 1 degree every min

[Joe Leppo]

1530 Mon, 04NOV13: Martha's Gym (LBS x Reps x Sets)
PRESS (Intensity): 45x10 / 85x5 / 125x3 / 155x2 Main: 175x1x5
BENCH (Volume): 45x10 / 95x5 / 135x3 / 155x2 / 175x1 Main: 195x5x5
CHINS: BWx3,2,2