Week 8: I'm Fine, Everything's Fine

Week 8

If you don't get the title reference you missed out on my social media stories recently. Be sure to follow @j.johnson.dpt for the occasional training video, pictures of my daughter Bella, and self deprecating memes and stories.

Body Stats:

Weight on average of 184.43lbs with a 12.17% BF as measured via BIA. Week’s change of -2.17lbs and -0.44%. I’m 5’9.5” for reference. ROL increased from last week as correlates with an increase to the weight vest derived “artificial weight” that I am carrying.

Now around 18lbs above my target competition weight.

Oura Data:

Readiness: AVG 80, High 85, Low 71

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.

8% increase from last week, with no scores below 70 as compared to the previous week with several below the 50th percentile. Huge improvement here which was noted in my gym performance. More energy, better recovery, and the ability to hit some new volume and load PRs for the current setup.

Sleep Score: AVG 70, High 86, Low 56

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

This week saw me average 5.5 hours, about a 1 hour decrease from last week, however with the dip I was able to remain in the 90th percentile when it comes to sleep efficiency, which must have carried over towards recovery.


Current split:

Mon - Rest

Tuesday - Full

Wed - Rest

Thursday – Chest/Delts/Arms

Fri – Back/Biceps

Sat – Legs/Delts

Sun – Rest

Training went well all things considered. As aforementioned, several volume and load PRs were hit prior to another bout of SIJ pain on the leg press this week. On the final set of 4 I was just about pinned in the machine as I felt a stabbing pain in my left SIJ on the descent. Was able to brace well enough to re-rack the machine and walk it off.

As previously I adjusted exercise selection, nixing the leg press and DB RDL movements and added the missed volume to both leg extension and leg curl movements so allow for offloading of the painful area. For both movements I utilized 3 straight sets followed by three myo rep sets to keep intensity high.


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

Actual average intake: 2023 cal (197P 183C 55F).

Averages for my actualized intake are skewed from one off script day where my fat was significantly raised and carbs significantly reduced, causing the variation from the expected. 6/7 days within 1-2g of prescribed macros.

Continuing to meal prep at this time. No scheduled refeeds currently.


Goal step count: 7-10k daily

Realized average step count: 6450

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 (As I have said nearly weekly).

Special Topics:

Weight vest increased to 14 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 just below 200 lbs, with a goal of maintaining a 200+ lb artificial weight to maintain pre prep TDEE for improved energy flux throughout prep. Will watch ROL over the next two weeks prior to any additional increases to the weight vest.

Week in Review:

Overall a solid week with a high ROL.

Adjustments will continue to 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. Potential swap from leg press to a Smith machine Hack Squat variant or DB Bulgarian Split Squat to alleviate torque at the SIJ. Will continue to get the majority of my lower training volume from isolation movements like machine leg extension and curl.

Shows are growing nearer, and I’m not where I want to be right now. However, as Brett continues to remind me, we are going for a look not a show this year. I will be on stage when the time is right and not before.

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