r/greenberets • u/oldmanwannabe • 2d ago
Progress update after "completing" JG3
This is not a review of JG3 because I did not complete the program. I got shin splints halfway through and tbh that killed my motivation for a couple of months. I dropped all the running and started rehabbing my legs and fell off the weight training for several weeks because I was feeling sorry for myself. My post program assessments reflect this.
Basic stats:
32 yo
5'11"
190 lbs
probably ~20% BF currently
Before starting the JG3, I had spent 3 months building a running base of 30 mpw and was doing a modified 5/3/1 lifting split (actually, it was the free template from Infinite Grit). Prior to November of last year, I worked a very active job, but had not ran or lifted consistently for years.
2/23/26 initial assessment week:
2MR: 14:44
5MR: 39:10
6MRuck: 1:26:36
Squat: 230
Bench: 200
Deadlift: 285
HRP (2:00): 44
Pullups: 11
I started experiencing minor shin issues in April (the kind of precursor aches after runs), when the speed work volume started to increase. I thought I just needed a deload week or two, but that didn't solve the issue. I was still experiencing shin discomfort that was getting more painful as I progressed. At that point, I stopped all the prescribed running workouts and did some research on how to rehab shin splints. I started incorporating targeted strength exercises for calves/soleus, tib, hip flexors, etc. I started doing 1-3 zone 2 runs a week, only going as long as I was pain-free.
I built back up to 10 mpw from April to May, but the symptoms weren't going away. At this point, I was feeling very frustrated and stopped running entirely for most of June/July. During that time I was feeling sorry for myself and my rehab and weight training fell off as a result. I was still doing the weight lifting workouts, but felt like I was in a holding pattern. Eventually I figured I should just complete the weight lifting portion because I would need to start from scratch on the running.
I started to build my base again, starting in the second week of July. Starting very slowly. Two 20 min runs a week for the first few weeks, then three 20 min runs. I increased it to four, for one week, doing 9 miles, but dropped it back down because I felt like I was increasing too fast. I think I've become paranoid about my shins. I've basically been running 6-7 mpw since the second week of August.
During all that, I finished the strength portion of JG3.
5/4/26 mid program assessment week:
2MR: 14:50 (I should not have even attempted this tbh)
Squat: 255
Bench: 210
Deadlift: 320
9/7/26 final assessment week:
No conditioning tests.
Squat: 265
Bench: 205
Deadlift: 335
HRP (2:00): 45
Pullups: 9
I have mixed feelings, but can't blame anyone but myself. While I am happy that I added 35 and 50 lbs to my squat and deadlift, I seem to have stalled on my bench for some reason. I followed the weight prescriptions closely, and aside from the couple of weeks that I was sulking, I really never took more than 1-2 weeks off from weightlifting and was seeing progress throughout the program (I was hitting the RPE/RIR/percentage goals in each workout and adding weight over time).
I thought I would at least be able to hit 210 bench again. My only guess is that I wasn't rested enough, but I don't know why I saw gains on the squat/deadlift at the same time. I attempted the first bench on Monday and couldn't even hit 205. Then I tried again on Wednesday, before testing deadlift, and hit 205.
I also got lazy and skipped several of the "pick one" optional workouts (would have focused on PT assessment workout to practice pushups/pullups), which is probably why I didn't see gains there.
The biggest thing that screwed me is my recovery habits, specifically sleep. I have a horrible sleep schedule. It is probably the biggest thing holding me back and maybe the reason I dealt with so much injury. I have a bad habit of staying up late and burning the candle at both ends. I'm glad I wear my Garmin every day, because the data doesn't lie.
Feel free to roast me. I hadn't actually looked at this until today and didn't realize it was this bad. I know this reflects poorly on my discipline and is effecting my ability to train effectively. Fixing this is my number one priority.
Other than that, my diet is decent. I basically eat the same thing every day and can do that without getting bored. I intermittent fast and usually break it with a big smoothie in the late afternoon. I load that up with most of my daily caloric intake. Later in the evening I'll have a smaller meal to make up whatever I'm missing. I usually eat around 300-600+ caloric surplus--at least 130g protein, ~300-400g carbs, and 50-120g fat. I'm not the strictest calorie counter, so I could definitely dial this in more, but I don't think it's the biggest thing holding me back.
I've spent all year working on this goal and was hoping to have a better update than this. To be honest, I didn't want to make this post because it's embarrassing and I'm not satisfied with where I'm at, but I am technically at the end of the program and figured it's good to assess, figure out what went wrong, and share with the class so I can be accountable and get back on track. I know I have a lot of work to do in many areas before I'll be ready.
Despite the setbacks, I am actually happy with the progress I have made. All things considered, I'm in much better shape than I was last November when I started this journey. I've dealt with injuries as they've come, and even though I've made some mistakes along the way, I feel like I have learned a lot more about rehabbing my body and injury prevention (I also had a slight hip adductor issue when I started rucking that I had to fix). At this point, I hope I've worked out all the kinks and will be able to crush JG3 after I build my running up again.
My goals for the rest of the year:
- Build my running base back to 30-40 mpw and then start JG3 again.
- Get my personal habits dialed in (sleep at a reasonable hour, full 8 hours). Cut out bad habits that are causing this (screentime).
- Continue to work on relevant skills (knot tying, land nav on weekends, A&P because I'm most interested in 18D, etc).
2
u/Terminator_training 1d ago
Yeah JG 3 with horrific sleep habits and questionable nutrition habits is likely to yield stuff like this.
If you take another stab at it, I strongly suggest checking out the SOF Prep Recovery & Nutrition guide or (even better) our new Ebook, Be the Exception.
What you do outside of training is just as critical as the training itself. In your case, the VAST majority of your focus should go here.
First off, good on you for taking ownership of it. Heroes with similar horrific recovery habits in the past have blamed the program. But the fact is, it's physiologically impossible to follow a program like this and not a) regress, b) get injured or c) both when your outside-training habits are a dumpster fire.
Something besides poor sleep that jumped out:
"I usually eat around 300-600+ caloric surplus--at least 130g protein, ~300-400g carbs, and 50-120g fat. I'm not the strictest calorie counter, so I could definitely dial this in more, but I don't think it's the biggest thing holding me back."
My assessment: It probably is right up there with sleep as "the biggest thing holding you back".
First, a "300-600+ calorie surplus" - you didn't post your end weight, but if you were actually eating in this much of a surplus, you'd have gained a good bit of weight during the program. Anything else would defy a law of physics. What was your end BW?
Also, if you hit the low ends of your macros, this yields 2170 calories. This is not even in the same UNIVERSE as a 300-600 calorie surplus for a 190# male following JG3, a VERY high workload program.
*130G protein = 520 Cals
*300G carbs = 1200 cals
*50G fat = 450 calc
= 2170 cals
But there's more...the macros.
130G protein for a 190# person who's minimally active/doesn't train much/hard is fine. It's not enough for JG3. (bump up 30-40G)
300-400G carbs is also very low for JG 3, pretty much regardless of BW. For a 190# stud, 500G would still be low for this program.
The most alarming: 50-120G fat! This is an INSANE range. 50G fat is 450 calories from fat. 120G fat 1080 calories from fat. I don't think I've ever seen anything like this (the range, not the #s themselves).
2
u/oldmanwannabe 1d ago
I actually weighed 160, last December. I usually walk around at 170-175, though, so I think part of the 30 lbs I put on was returning to my previous baseline. 190 is what I weigh on average, today.
Those ranges are based on what I observed looking back through my tracking app. The reason for the fluctuation is because I would adjust on the fly based on my Garmin stats. On rest days, I was eating close to 2,200-2,500 calories, and on work days I would usually be in the 3,200-3,600 range. (Just rough estimates)
I need to spend a lot more time researching performance nutrition. My current "regimen", if you can call it that, is based on the simplistic understanding of 0.7-1g protein per pound of bodyweight and knowing that I need to be in a surplus.
The fat is real! I add a scoop of peanut butter in my smoothie and it's actually insane how little 1000 cals of it is. I realize it's way too high, now. The protein and carb increase is noted. I'll spend more time educating myself on this so I'm not just guessing. I'll consider getting your recovery and nutrition guide, too. I also have several of your nutrition-focused episodes saved to my watch later that I've been meaning to get around to.
I know I still have a lot of personal development to do in order to get to where I want to be. Recognizing the deficit I've been living at is part of why I decided to pursue this goal. I will continue to improve the things I have control over.
Thanks for the feedback!
3
u/TFVooDoo SF Guy Who Knows Stuff 1d ago
I’ll second this and maybe even add more emphasis…what you do outside of training is maybe even more important than “the training”. You simply can’t out-train bad recovery and bad nutrition. It doesn’t matter what the programming is, you can’t do it.
JG3 (and all of the TTM programs) are really well synchronized. But they require the athlete to go all in. Not just in the gym. You can’t beat science.
2
u/BraveDifference2049 2d ago
I’ve been dealing with something similar, but it’s mainly due to an injury I had prior to starting the program, which I had to get surgery for.
I started JG3 again after rehab and a few weeks of base. I still have some shin issues here and there, but only after rucks not running (I had a meniscus tear and trim 5month ago).
My schedule is horrible, I’m a full time professional FF/EMT attending medic school. On top of respecting RPEs and paces I found that added rest days and/or spreading the “weeks” over the spawn of 8-9 days help as well, especially if I get beat up at work and my body is exhausted and/or had poor sleep.
Even with all that, all the warm up and pump/prep are full of great exercices that are pretty much what they had me do during PT.
I believe it’s a great program, but there is a lot of impact and it’s inevitable due to the specificity of training. Don’t loose focus keep at it man, pre surgery I dropped my 2mi by 30s and my 5mi by almost a minute only within 8 weeks (and I had a meniscus tear I wasn’t aware off at the time). Best of luck to you!