Week 6: Broke my Back

Week 6

Body Stats:

Weight on average of 188.00lbs with a 13.01% BF as measured via BIA. Week’s change of -2.31lbs and -0.63%. I’m 5’9.5” for reference. ROL increased significantly from last week as we had a full week at the new lower calories initiated mid-week last week.

Now around 23lbs above my target competition weight.

Oura Data:

Readiness: AVG 74, High 83, Low 62

Readiness is described as “Readiness is an overall measure of your recovery that signals your capacity to perform at your mental, emotional, and physical best.” Its calculation includes data from: Resting heart rate, heart rate variability, body temperature, and a comparison of previous day’s energy expenditure to previous night’s sleep rating.

Increase on average from last week as I made a concerted effort at improving my sleep duration as possible.

Sleep Score: AVG 74, High 83, Low 66

Sleep tracking measures total REM, Deep, Light, and Total sleep with comparisons of total time asleep with periods of wakefulness and HRV throughout the night.

This week saw me average 5.6 hours, about a ½ hour decrease from last week, several work and business projects are starting to chip away at sleep.

Fatigue in the gym and daily activities was around average, chronically tired but not so much that performance is dipping.


New split to match my work schedule:

Mon - Rest

Tuesday - Full

Wed - Rest

Thursday – Chest/Delts/Arms

Fri – Back/Biceps

Sat – Legs/Delts

Sun – Rest

Training went well until my final lower body day of the week, at which point a BB Stiff Legged Deadlift proved to be too much for my low back to handle. Significant pain in my SIJ upon clearing the floor caused an audible to the plan. Swapped the volume from deadlifts into a single leg, seated hamstring curl with Myo Reps to alleviate tension on the low back and play it safe. This isn’t my first rodeo when it comes to low back pain. Key is getting mobility and low impact aerobic activity early on, while reducing aggravating factors and stimuli.


Goal intake of 2000 calories (200P 200C 50F).

Actual average intake: 2102 cal (199P 196C 47F).

No refeeds scheduled or utilized this early in prep, especially since we are playing a bit of catch up.

Meal prepping for the first time since early 2019 definitely helped with adherence.


Goal step count: 9-10k daily

Realized average step count: 6782

Still sub par in comparison to what my goals are, and lower than what has been my average. However ROL stayed high so no harm done this week. Will work to improve this.

Special Topics:

Weight vest remains at 11 lbs for this week (reference week 1 if you don’t know what I’m talking about). Any discomfort from wearing the vest has passed. I quite often forget that I’m wearing it.

Artificial weight remains right at 200 lbs which has been the goal of this prep to maintain pre prep TDEE for improved energy flux throughout prep. However nearing the point where another increase is imminent.

Week in Review:

Overall a solid week with a high ROL. This week was probably the boost needed to get me back on track and back on schedule, however we will now need to monitor ROL to make sure it begins to taper as I get leaner for muscle retention purposes.

Adjustments will be made this week to manage the low back pain, with potential programming changes going forward to reduce further risk of aggravation as my leverages continue to change. However, I’m confident that the pain and limitations will be sorted within the week, I am a Physio after all.

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