NAVY Joe's Lower Back Rehab and SS restart log

[Runner]

Glad to hear you are off to a good start with Jordan and look forward to your progress. If it is not a disservice to you or Jordan (man has to make a living) I would like to hear what general strategy he proposes to move your training and nutrition to the next level. If that is too much to ask, no worries, I will just follow along as best I can!

I have to say that Jordan definitely knows how to merge nutrition and lifting. Definitely some high quality people on this forum.

[Joe Leppo]

Glad to hear you are off to a good start with Jordan and look forward to your progress. If it is not a disservice to you or Jordan (man has to make a living) I would like to hear what general strategy he proposes to move your training and nutrition to the next level. If that is too much to ask, no worries, I will just follow along as best I can!

I have to say that Jordan definitely knows how to merge nutrition and lifting. Definitely some high quality people on this forum.

I am still reading and reviewing all the info he sent me (received last night my time), and I had a few follow on questions, but from my initial read through:

- I am definitely Case #3: The Fluffy Intermediate described in Jordan's "To Be a Beast Article." In fact, I am super fluffy, so my recommended macros are slightly lower than the example lifter, but very close to the same ratios. I'll include my daily targets as I start logging meals.

- Looks like I will be switching to a Block Periodization type program. This is new to me, so I will be following the plan exactly as Jordan recommends. Some assistance work is included that I have not previously been doing (e.g. Close Grip Bench, Paused Bench, etc.). So I find that pretty interesting. First Block is "Accumulation", first week is a Low Stress week (Thank God--I could use one). I'll post workouts in detail as I go forward.

[Joe Leppo]

Starting out with Coach Jordan's recommended program for both nutrition and training programming. For reference, my current starting data:

- Male, 43, 5'10", 242#, Abdominal circumference ~ 42.5" (As of 1/11/14)
- Last Meet results (all PRs from Nov '13): SQUAT: 385 / BENCH: 245 / DEADLIFT: 405
- Current Goals:
1) Body recomposition (lower BF% & waist circumference)
2) Improve my Total and set 1 or more PRs at the Captain's Cup Powerlifting Meet on 06MAR14

New Program parameters:
* GPP x 2/wk
* LIFT x 4/wk --Log will record prescribed workouts; Jordan's programing
* Recommended Diet:
- Low Days 5x/wk: 2940 Kcal (P 260g / C 250g / F 100g / Fiber 35g min)
- High Days 2x/wk: 3210 Kcal (P 240 / C 360g / F 90g / Fiber 40g min)

14JAN2014:
GPP: HIIT on C2 Rower: 5 min W/U, 7 x 20 sec @ 1:40 recovery, 10 min C/D
- Pace was between 1:29~1:35/500m. As hard as I could go each interval.

MACRO TOTALS (Low Day): 2559 Kcal (P 272g / C 195g / F 63g / Fiber 18g)
- Missed targets; little low on Carbs, Fat, and Fiber. Fiber will be hard to hit daily--looks like I'll be buying some Metamucil....I can only eat so much broccoli.
- Best part of yesterday's diet was reviewing my macros before bed and realizing I needed more protein and fat. A couple of tablespoons of peanut butter and a chocolate protein shake to the rescue...yummy! Also, slept like a rock last night, best night's sleep I've had in weeks--due to the bedtime snack I wonder?

[Runner]

Straight from the mouth of the Mayo Clinic re:high fiber foods. http://www.mayoclinic.org/high-fiber-foods/art-20050948

This is going to be interesting to watch. Go gettem!

[Oldman]

Joe, I haven't posted on your log before but wanted to say that it will be great to watch your progress and to learn from your nutrition strategy. Good luck!

[Joe Leppo]

Estimated 1RM from previous weeks training (needed inn order to set targets for today's workout):
SQUAT: 380
PRESS: 190
BENCH: 260
ROW: 250
DEADLIFT: 420

1100 Wednesday, 15 JAN 2014: Fleet Gym (LBS x Reps x Sets)

BLOCK TYPE: Low Stress
WEEK: 1 of 1

SQUAT: 45x10 / 135x5 / 225x3 / 275x2 / 315x1 / 325x1 Main: 340x3 (RPE 9)
BENCH: 45x10 / 95x5 / 135x3 / 185x2 / 205x1 Main: 235x3 (RPE 9.5)
BB ROWS: 135x5x2 / 185x5 / 205x5 Main: 225x5 (RPE 8.5)

Today's specified workout was 3 reps @ RPE 9 for competitive lifts & 5 reps @ RPE 9 for supplemental lifts. Slightly too heavy on the Bench--got the reps, but there wasn't another one left in the tank. Rows were slightly too light, I could've done a few more reps but as I went up in weight and as I was working the main set I noticed I was partial deadlifting more than rowing. I had to really concentrate on using the upper back instead of the legs to get the bar to my belly--so really this was probably about right. Had not previously rowed anything this heavy.

MACRO TARGETS (High Day): 3210 Kcal (P 240g / C 360g / Fat 90g / Fiber 40g min)
ACTUAL MACROs: 3200 Kcal (P 303g / 212g / F 85g / Fiber 30g)

I did better today with respect to total calories, fat, and fiber. Way over on protein; way way under on carbs. Still not at optimal numbers, but figuring it out as I go. I'm using the 'MyFitnessPal' app to track macros. However, some of the food I eat doesn't have an exact match in the database. Particularly some of the Japanese dishes my wife cooks. Suspect the protein number is a little higher than actual, and carbs are lower--so I'm getting there. Down a couple of pounds already...but official weigh in is not until Sunday morning (or maybe Monday morning).

[Joe Leppo]

Joe, I haven't posted on your log before but wanted to say that it will be great to watch your progress and to learn from your nutrition strategy. Good luck!

Welcome Oldman! I have lurked in your log a little bit also...thanks for posting.

[Joe Leppo]

Thursday, 16JAN14:

I was not able to make it in to the gym yesterday--had to make the trip up-and-back to Tokyo to pick up my parents at the airport. I did plan ahead for meals though: whey protein powder, Quest bar, and BCAAs...

MACRO TARGETs (Low Day): 2940 Kcal (P 260g / C 250g / F 100g / Fiber 35g min)
ACTUAL MACROs: 2843 Kcal (P 237g / 231g / F 115g / Fiber 48g)

Little too much fat, but ratio/percentages were inline with target macros. Managed to get the fiber in today as well--can't wait to see the results of that. (Ha!)

[Kooline]

Been following your log for awhile but never commented, awesome work Joe, your killing it.

[Joe Leppo]

Been following your log for awhile but never commented, awesome work Joe, your killing it.

Thanks, Kooline! Much appreciated. I just wish I'd started lifting at your age instead of in my 40's.