Vanilla Gorilla Log

Training Training Logs
261

3.26.13

WU: quick 6

WO:
Bench: 45x15, 135x10, 190x5, 225x4, 260x3, 285x2, 335x1, 340x1, 350x1, 305x8
Incline: 135x10, 225x10
Fly: 45x20
Tri push down: 90x20

Diet: been clean, weighed in at 223.5 yesterday. Need to float around here for the next two weeks

Comment: Today was the last bench day and I hit all the weights. I think the jump from 285 to 335 was the roughest. After that everything felt fine. I’m glad I made it through the whole strong 15 program with no missed weights. I’m feeling confident going into the meet and I need to stay positive about my training and abilities until then. I’m excited to do my first meet and get a total to build off. I’m excited to be able to say that I’m a powerlifter as well.

Thankful: for making it through the program healthy

Thought: At each moment of man’s life he is either a King or a slave. As he surrenders to a wrong appetite, to any human weakness; as he falls prostrate in hopeless subjection to any condition, to any environment, to any failure, he is a slave. As he day by day crushes out human weakness, masters opposing elements within him, and day by day re-creates a new self from the sin and folly of his past- then he is a King. - William George Jordan

God bless, vigilance
DF

262

3.26.13

WU: Quick 6

WO:
Bench: 45x15, 135x10, 190x5, 225x4, 260x3, 285x2, 335x1, 340x1, 350x1, 305x8
Incline: 135x10, 225x10
Fly: 45x20
Tri push down: 90x20

Diet: been clean weighed in at 223.5 yesterday, need to float around here for the next two weeks

Comment: Today went well. I made it through the whole strong 15 program and I didn’t miss any weight which is nice for confidence and I feel good going into the meet. I’m glad I made it through the program healthy. I feel like all three lifts are coming together. My deadlift is my weak point by far and I’m glad I know that going forward. I’m excited to be able to call myself a powerlifter and I’m excited to get a total to build off.

Thankful: for making it through the program healthy

Thought: At each moment of man’s life he is either a King or a slave. As he surrenders to a wrong appetite, to any human weakness; as he falls prostrate in hopeless subjection to any condition, to any environment, to any failure, he is a slave. As he day by day crushes out human weakness, masters opposing elements within him, and day by day re-creates a new self from the sin and folly of his past- then he is a King. - William George Jordan

God bless, vigilance
DF

263

3.28.13

WU: Quick 6

WO:
Pull ups: 18, 15, 12
Bent over rows: 135x10, 185x10 , 245x10x2
Shrug: 225x20, 315x20
Serrano press: 15x10x2
Swimmers: 12x9x2
Facepull: 50x15x2
Curls: 70x20x2

Diet: been clean, I’m at 223 and I’m ok staying around here. I’ll do some runs and sit in the steam room for weigh ins and be at 219.

Comment: Today was alright. I did cadence pull ups and my reps are reduced a lot. This was the last workout of the strong 15 program. I’m very excited for the meet and I’m looking forward to seeing how I perform. It’s going to be a long weekend, but I’m excited to see my girl and my family.

Thankful: for writing

Thought: … telling you to do it their way violates one of the world’s most basic laws, which is that people shouldn’t try to control others. You must control yourself, through your own discipline, and not let anyone else tell you what to do… ? Robert Fulford DO

God bless, vigilance
DF

264

3.30.13

WU: agile 8, jumps

Squat: 45x10, 135x10, 225x5, 275x5, 325x5
Bench: 45x10, 135x10, 185x5, 225x5
Dead: 135x5, 225x5, 295x5, 345x5

Diet: been alright, still 223

Comment: today was a light day. I just did a set of 50% and a set of 60%. I felt alright. I’m excited for the meet. I probably won’t train at all this week besides maybe taking 135. The deads felt better today, so I’m hoping that I can carry that form over to next Saturday.

Thankful: for making it home safely and Easter weekend

Thought: I don’t believe you have to be better than everybody else. I believe you have to be better than you ever thought you could be. -Ken Venturi

God bless, vigilance
DF

265

4.5.13

Week update
This was pretty much a deload leading up to the meet tomorrow. I was an idiot over easter weekend and ate too much. I weighed in at 227.5 and then decided I’d be cutting carbs for the week. I weighed in today at 216, which I was content with. I didn’t have to use the sauna or anything and that was nice, I was just chronically hungry. Throughout the week I just did mobility work and some light kettlebell circuits to keep blood moving. The openers I gave for tomorrow are 455, 310, and 500. These are all about 85% of my goal weight. I’m excited for tomorrow and right now I’m feeling pretty good. I hope I go out, have fun, get a total and learn something from the meet.

Thankful: for eating carbs again

Thought: there is no try, only do - Yoda

God bless, vigilance
DF

266

4.6.13

Today I had my first powerlifting. I’m happy that I’m now apart of that community and I’m proud to say that I’m a powerlifter. Today’s meet was a case of the Good, the Bad, and the Ugly.

The Ugly: My Squat

WU: 45x10, 135x10, 185x1, 225x1, 275x1, 315x1, 365x1, 405x1
Attempts: 455 (good), 495 (miss), 495 (red lighted for depth/miss)

Comment: warm ups felt good. Everything was super fast, and the only complaint I had was the bar was warped and we couldn’t adjust the height of the squat stands. The first lift I was super nervous, I hit it easy but I knew I was putting way too much energy into the lift. In between this and my second lift I became a bitch. I got in my head and I didn’t go into my second attempt with any confidence. I rushed the set up, missed my groove and missed the lift. The third attempt I was flustered from the second attempt and nervous as shit. I got to parallel, squatted it up, and got red lighted for depth. I was mentally weak in the squat. I lost my confidence. This was extremely disappointing. Weight that I could have tripped, I missed because of confidence.

The Bad: My bench

WU: 135x10, 185x1, 225x1, 275x1, 310x1
Attempts: 310 (good), 330 (red light ass came up), 330 (good)

Comment: Warm ups again felt good. I still disappointed in my squat and my confidence was down. None of the markings on any of the bars were similar to what I was used to. I guestimated my width, took the first lift fine and smoked it. Second lift I tried arching too hard, my ass came up on easy weight and I got red lighted. Retook 330 with no arch and smoked it. For the second lift of the meet I left about 35-40 pounds on the platform.

The Good: My deadlift

WU: 135x5, 225x3, 275x2, 315x1, 365x1, 405x1, 455x1
Attemps: 480x1, 535x1, 567.5 (17lb PR) all good

Comment: At this point I was pissed. I left a shit ton of weight on the platform for both lifts. I wasn’t having a great meet to this point. This is when it finally clicked. I was pissed. I was pissed at myself, I was pissed at the meet, and I completely changed my mindset. I attacked the weight every lift. They all felt like 135. I hit the weight I planned on hitting and I felt like I had another 40 pounds in me. No grinders all of these flew up and this is how the meet should have went the whole time. This was the mind set I needed.

Overall: I think the ADAU 100% Raw put on a smooth meet. I’m happy I did it and I learned a ton from this experience. I can’t wait to get back on the platform and actually perform to my potential. This meet was a let down but I still went 6/9 with a 1352 total. I do not think my programming worked for me over these 10 weeks. The worst part is I did not enjoy training with this template. I felt restricted to it because of the meet and I missed taking higher percentages for reps. I look at other natural lifters like Ben Rice and Greg Knuckles who are around my age and weight and they kill it with higher volume and increased frequency. When I did smolov it was the strongest I’ve ever been and I know that I respond well to volume. I need to take this total and move on.

God bless, vigilance
DF

267

4.9.13

WU: agile 8, jumps, push ups, swings

WO:
Bench: 178x5, 215x4x2, 250x3x2, 265x3x5
Squat: 260x5, 310x5x2, 360x5x5
Bench: 180x5, 215x5, 250x4x4
DB fly: 40x10x5
GM: 185x5x5

Diet: ate a shit ton this weekend and after the meet. it’s been moderate this week.

Comment: Between school, boards, and the meet I’ve been mentally, emotionally, and physically a little down. Felt good to get in and start training again. I felt great after this workout. I decided that I’m going to run at least one cycle of sheiko 29. I might do two because that will take me until I move to youngstown. I consider this to be an alright base training cycle. My endurance was shit today and that disappointed me. It felt good pushing myself and I’m really going to need these workouts to take out some frustration.

Thankful: for getting through the meet healthy, and for my mom and sister who came up to watch

Thought: If you’re going through hell, keep going. -Winston Churchill

God bless, vigilance
DF

268

4.11.13

WU: agile 8 and quick 6

WO:
Deads: 135x5, 225x5, 285x3, 340x3x2, 405x3x2, 430x3x4
Incline bench: 135x6, 185x6, 205x6x2, 215x6x2
Dip: bw x5x5
Deads from box: 315x4, 370x4, 430x4x2, 485x3x4
Lunge: 40x5x2, 55x5x3
Abs: 140x10x3

Diet: been shitty, need to clean it up. I’ve been lazy and it’s ridiculous

Comment: Today I was sore going in. I focused on form like crazy because of it and got through it. The rack pulls/deads from box where harder than I expected. I think the hardest part is just getting in the correct position to pull from there. Everything else felt taxing and good. I’m excited to get the initial soreness out and to start crushing these training sessions.

Thankful: for my father

Thought: By looking at how you spend your time, you’ll start to see you who you really are

God bless, vigilance
DF

269

Thanks for sharing the meet experience. I know it wasn’t the best given your expectations, but hey like you said, at least you’ve got one on the books now and you’re an actual powerlifter. Plus a deadlift PR is never a bad thing lol.

270

[quote]csulli wrote:
Thanks for sharing the meet experience. I know it wasn’t the best given your expectations, but hey like you said, at least you’ve got one on the books now and you’re an actual powerlifter. Plus a deadlift PR is never a bad thing lol.[/quote]

No problem. It should be the first of many.

4.13.13

WU: quick 6 and agile 8

WO:
Bench: 45x10, 135x5, 185x5, 215x5, 250x4, 265x3x2, 285x2x2, 265x3x2, 250x4, 213x6, 180x8
DB fly: 40x10x5
Squat: 45x10, 135x5, 225x5, 260x5, 310x4x2, 360x3x2, 385x3x5
Wide stance GM: 210x5x5
Pull ups: bw x 10x4
Standing abs: 140x10x4

Yoga

Diet: been a lot better the past couple days

Comment: today the squats were more difficult than I thought they would be. I played basketball yesterday and I think my legs were still mad at me from that. I haven’t been using my belt, which is something I need to work on. I’ve really liked this program so far. I’m hoping to get a solid base built up over the next couple months.

Thankful: for making it through a rough week

Thought: If you want others to be happy, practice compassion. If you want to be happy, practice compassion. -Dalai Lama

God bless, vigilance
DF

271

4.16.13

WU: quick 6, agile 8

WO:
Squat: 135x5, 225x5, 260x5, 310x4, 360x3x2, 415x2x5
Bench: 45x10, 135x5, 180x5, 215x4, 250x3x2, 285x3x5
DB fly: 40x10x5
Push up: 10x5
Front squat: 135x5, 235x6
DB RDL: 100x5x3, 100x10x2

Diet: been fairly clean over the weekend. girlfriend was in town and we went on a classy date to olive garden…

Comment: The soreness is gone, but I’m definitely not fresh. Squats felt good, the first two sets I was struggling with placement, but then everything was fast and strong. Bench was heavier today than expected. Front squats killed me. I rarely do these and I was supposed to work up heavier than I did. I put 285 on the bar and my elbows started dropping. So I went back to 235 and just worked form and sets. Fronts are something that needs to be addressed in the future, so I’m glad they’re in this program. Some guy was waiting on my rack so I had to change the GMs for DB RDLs. I’m about to be 6 weeks out from boards, so my stress is going to increase significantly. I’m going to have to be smart with my rest and nutrition during this time in order to continue improving.

Thankful: for a great weekend.

Thought: A day without laughter is a day wasted. -Charlie Chaplin

God bless, vigilance
DF

272

4.18.13

WU: quick 6, agile 8

WO:
Dead: 135x5, 225x5, 285x3, 345x3, 405x3x2, 430x2x4
Bench: 45x10, 135x5, 185x6, 215x6x2
Deads from rack: 225x5, 315x4, 370x4, 430x4x2, 455x4x4
Lunge: 55x5x5

Diet: been eating well, feeling a little leaner

Comment: pretty shitty workout today. woke up and was tired. got in and had a moderate warm up. Got over to the deads and a trainer came over and started to talk to me. Wasn’t in the mood because I need to move quick during these workouts. Got a little behind there. The deads felt heavy today. Then I got to bench and my left pec/shoulder was not feeling good so I cut those short and cut out the flys. I remember feeling off on monday when I was doing my flys and I guess I strained that pec a little. That pissed me off. Did my rack pulls and finally figured out the leverage. It’s been a pain in the ass, I’m pulling standing on some little ass box to get the bar height right. The bar height was good, but my feet are narrow as hell and I’m pretty sure the box might collapse at any time. Not the best day. I need to get some rest going into the next workout.

Thankful: for a change in weather and some nice days

Thought: You have brains in your head. You have feet in your shoes. You can steer yourself in any direction you choose. You’re on your own, and you know what you know. And you are the guy who’ll decide where to go. -Dr. Seuss

God bless, vigilance
Uncle Dan

273

4.20.13

WU: quick 6, agile 8

WO:
Squat: 45x10, 135x10, 225x5, 260x5, 310x4, 360x3x2, 415x2x5
Bench: 45x10, 135x5, 185x5, 215x4, 250x3x2, 285x2x2, 265x3, 230x5, 195x7
Squat: 225x5, 260x5, 315x5x2, 365x4x4
GM: 205x5x5
Fly machine: 210x10x5

Yoga

Diet: not the best lately, but I’m leaner from the extra volume of my training.

Comment: Today I felt great. The squats were all fast. I didn’t use my belt today. I had my training partner hand off all the benches to me starting at 185 because I think what’s been feeling shitty was from bringing the bar out. No issues with my chest today. I don’t think it’s 100% but it wasn’t bothering me. I did the machine fly and had no pain. Yoga felt great and right now I feel great. Might go in and do some unilateral shit tomorrow. Everything is feeling good. Got my apartment yesterday in Youngstown which gave me some peace of mind. I’m excited to start my clinical stuff and get boards over with. Need to have a great study day and week. Time to finish strong.

Thankful: for finding a place to live

Thought: Love all, trust a few, do wrong to none.- William Shakespeare

God bless, vigilance
DF

274

4.23.13

WU: quick 6, agile 8

WO:
Squat: 45x10, 135x5, 225x5, 285x5, 335x4, 385x3x2, 440x2x4
Bench: 45x10, 135x10, 185x5, 215x4, 250x3x2, 285x3x6
Machine Fly: 220x10x5
Push up: bwx10x5
Squat: 225x5, 260x3, 310x3, 360x3, 415x3x4
GM: 210x5x5

Diet: hasn’t been the greatest, but my belly is evaporating and I don’t know how I feel about that. The volume in this program is causing me to lose fat.

Comment: Had a test yesterday and didn’t get a lot of sleep last night. I need to take better care of my body outside of the weightroom. Today was a challenging workout. I didn’t feel completely recovered, probably from my stress, and it took some inner strength to get through this workout. The first set of squats was shit and the second one was awesome. I need to keep pushing myself. I love this program so far and if the strength gains are there I’m going to love it even more.

Thankful: for my roommate who listens to me as I rant about various shit

Thought: have high standards for yourself

God bless, vigilance
DF

275

4.25.13

WU: quick 6, agile ocho

WO:
Deficit dead: 135x5, 225x5, 285x5, 345x3x2, 375x3x4
Bench: 135x10, 185x5, 215x4, 250x3x2, 285x2x3, 305x2x2, 285x3x2
Machine Fly: 230x10x5
Dead from rack: 225x5, 315x5, 345x4, 405x4x2, 455x3x2, 515x2x3
DB lunge: 60x5x5
Hanging leg raise: 10x5

Diet: been up and down but still getting leaner. I need to get this to be a little cleaner

Comment: today felt great. The rack pulls I still haven’t mastered and benches I should probably have someone give me a hand off, but it is what it is. I left feeling great, I felt like I pushed myself, and I leave feeling pissed off which I like.

Thankful: for caffeine

Thought: Through humor, you can soften some of the worst blows that life delivers. And once you find laughter, no matter how painful your situation might be, you can survive it. -Bill Cosby

God bless, vigilance
DF

276

4.27.13

WU: quick 6, agile 8

WO:
Squat: 45x10, 135x10, 225x5, 260x5, 310x4, 360x3x2, 415x3x6
Bench: 135x5, 185x5, 215x4, 250x3x2, 285x3x7
Machine fly: 220x10x5
DB seated OHP: 70x5, 80x5x4
RDL: 315x5x5
Pause squat: 225x5x5

Diet: my diet has been absolute shit this week

Comment: Today was shitty. I had a practical at 1:45 and I didn’t go in this morning. My squats were crap. The weight is lighter and I feel like I’ve been burying them, but when I look at the film they’re just at parallel. The bar hasn’t felt good on my back since the meet and my form has gone to crap. After next week I’m taking a deload week just to gather myself and work on form big time. My bench was even a little off today. It felt fast but my form is crap. I need to take a step back and make sure the fundamentals are there.

Thankful: for support

Thought: Today you are you! That is truer than true! There is no one alive who is you-er than you! -Dr. Seuss

God bless, vigilance
DF

277

4.30.13

WU: quick 6, agile 8

WO:
Squat: 45x10x2, 135x5, 225x5, 260x5, 315x4, 360x3x2, 415x3x5
Bench: 45x5, 135x5, 195x5, 230x5, 265x4x5
Machine fly: 220x10x5
Dips: bw x8x5
Front squat: 135x10, 205x5x2, 245x4x2, 265x2x2
GM: 225x5x2, 135x5x2

Diet: started to clean it up yesterday

Comment: I slept in til 6:30 today and that extra hour felt awesome. I woke up before my alarm and was wide awake. Squats felt a ton better today. I brought my hands in and my back was tighter. It felt deep but I didn’t record them today. My chest wasn’t 100% when I got to the flys but bench felt fast. The front squats are still shit. The bar was sliding down my arms every time. It was frustrating. I need to do some light sets either daily or after every workout to get those better. I tried straps and the cross grip. I just suck at them and I need to implement them more frequently. I’m in a better mood today. It was a stressful couple of days with the last systems test. I’m a month out from my boards and that makes me want to shit myself. I just need to keep grinding and push myself mentally. I’m excited to see what I can do.

Thankful: for making it through all the systems

Thought: I know where I’m going and I know the truth, and I don’t have to be what you want me to be. I’m free to be what I want. -Muhammad Ali

God bless, vigilance
DF

278

5.2.13

WU: quick 6, agile 8

WO:
Bench: 45x10, 135x5, 185x5, 215x4, 250x3x2, 285x3x2, 305x2x3
Deads: 135x10, 225x5, 285x3, 340x3, 405x3x2, 455x3x2, 485x2x3, 455x2x3
Bench: 135x10, 185x5, 215x5, 250x5x4
Machine fly: 230x10x5
Standing abs: 150x20x3

Diet: cleaner. still room for improvement

Comment: Today was alright. Bench felt great. Deads felt heavy. I didn’t sleep well last night. I think stress is catching up with me. Have to have another great study day. I need to focus and just do all that I can today.

Thankful: for friends and bouncing ideas off of them

Thought: A man must be big enough to admit his mistakes, smart enough to profit from them, and strong enough to correct them.
John C. Maxwell

God bless, vigilance
DF

279

5.4.13

WU: Agile 8, quick 6

WO:
Squat: 45x10, 135x5, 225x5, 265x5, 315x4, 360x3x2, 415x3x6
Bench: 45x10, 135x5, 185x6, 215x5, 250x4x2, 285x3x2, 305x2x2, 285x3x2, 250x4, 225x6, 195x8
Manta Ray Pause Squats: 225x5x3
Front squats: 185x5, 225x3x3
Machine Fly: 230x10x5
Dips: bw x8x5
GM: 185x5x5

Yoga

Diet: been better. last night I ate cookout food though.

Comment: Today felt a lot better. I brought my stance out a little wider on squats and I think it helped a lot. I felt fast and I felt like my depth was better. I added in the manta ray squats and the front squats to work on my narrow stance and my form. I think I could improve my narrow stance squat significantly and I want to increase the frequency with low weight work. I’ll probably hit front squats everyday, low reps with low weight. I started using the clean grip with wrist wraps and it made the pain tolerable and my front rack a lot more stable. Bench felt nice and fast. A lot better day today. I need to get a lot of work done.

Thankful: for getting through ACLS and knowing I’ll be on rotations in a month

Thought: wisdom begins in wonder - Socrates

God bless, vigilance
DF

280

5.5.13

WO:
Circuit 1:
OHP: 45 x10, 95x5, 115x5, 13x5, 155x5, 165x5, 175x3, 195x3, 205x3
Pull Ups: bw x 5x 9
200 m sprint : 8 of them
Circuit 2
Face pull: 57x15x3
straight bar curl: 80x20x3
DB JM: 60x12x3
Split squat: bwx20x3
Circuit 3:
TRX squat: 20x2
TRX single leg squat: 10x2
TRX curl: 15x2
TRX tri: 15x2

Diet: been better

Comment: I’ve been using sunday as an accessory day. I feel great when I leave these. I keep the weight light and I really work on mobility and form on all the leg stuff. I’ve been using my supple leopard book and it’s great. I recommend that. I just finished Train to Win by Martin Rooney as well. I highly recommend that. Stress is high and I need to crush my test tomorrow and some more board studying today.

Thankful: for great people at church

Thought: read Paul carters article on elite articles.elitefts.com/training-articles/being-strong/

God bless, vigilance
DF