5.7.13
WU: quick 6, agile 8
WO:
Bench: 45x10, 135x5, 190x5, 225x4x2, 265x3x2, 280x3x5
Squat: 45x5, 135x5, 225x5, 270x5, 320x5x2, 375x5x5
Bench: 190x6, 225x6x2, 245x6x4
Machine Fly: 240x10x3, 230x10x2
GM: 205x5x5
Diet: shit again. I went out and got wings last night. I might have to give those up permanently, which makes me sad. I felt like shit today
Comment: Started shieko 37 today. Everything felt fast. By the last set of bench I was a little tired of doing them, but I just need to work on perfect form and killing the weight. I took the squats with a wider stance and felt fast. My flip camera died on me, so I need to use my phone to record these. I was exhausted throughout the workout. I had trouble sleeping last night due to anxiety, I started thinking about my boards which was stupid. I felt like I was going to throw up throughout the workout because of the shit I ate last night. I need to be smarter about my diet and I need to take care of my body over these next three weeks.
Thankful: for friends perspectives
Thought: Donāt judge each day by the harvest you reap but by the seeds that you plant. -Robert Louis Stevenson
God bless, vigilance
DF
5.9.13
WU: quick 6, agile 8
WO:
Deads convo: 135x5, 225x5, 295x5, 355x5x2, 415x4x2, 445x3x4
Incline bench: 135x10, 185x5, 225x4x6
Dips: bw x 10x5
Deads from rack: 225x5, 295x5, 355x5x2, 415x4x2, 475x3x4
DB lunge: 65x5x5
Standing abs: 130x10x5
Diet: been alright
Comment: today I started later because todayās a study day. Intensity was alright and I got through the workout ok. Wasnāt feeling awesome. Need to have a great study day. Didnāt have the best practice test yesterday. I just need to keep working and I need to stay positive.
Thankful: for my girlfriends support
Thought: Everything we hear is an opinion, not a fact. Everything we see is a perspective, not the truth. -Marcus Aurelius
God bless, vigilance
DF
5.11.13
WU: quick 6, agile 8
WO:
Bench: 45x10, 135x10, 190x7, 205x6, 225x5, 245x4, 265x3x2, 280x2x2, 265x3x2, 245x4, 225x6, 205x8, 190x10
Machine fly: 240x10x5
Squat: 45x10, 135x5, 225x5, 270x5, 320x4x2, 375x3x2, 405x3x5
French Press: 70x10x5
Front squat: 135x5, 225x3x5
GM: 205x5x5
Diet: been alright, weighing 218
Comment: Bench felt great, squats were crap. Iāve been working on mobility and recording my squats. I still need to work on sitting down and not back. Iām working on breaking bad habits and correcting form. I just need to go in and kill my workouts when I can. My anxiety is starting to impact my sleep, so I need to work on meditating and praying more throughout the day and increasing my let down period before bed.
Thankful: for seeing old friends
Thought: Discipline is the bridge between goals and accomplishment. -Jim Rohn
God bless, vigilance
DF
5.12.13
WO:
OHP: 45x10, 95x10, 115x10, 135x10, 155x7x3, 135x10
Lat pull down: 160x10, 180x10, 200x10x5
200m fast run: x8
Serrano Press: 12x 10x3
Swimmer: 10x9x2
Front Squat: 135x5x2, 185x5x3
DB curl: 40x20x3
JM press DB: 60x10x3
Face pull: 50x20x3
Split squat: bw x 20x3
TRx squat: bw x 20x3
TRX curl: 10x3
TRX tri: 10x3
Diet: was alright yesterday
Comment: passed out early last night. still stressed, but I got to see some friends from college yesterday which was nice. Need to have a great study day today. Two and a half weeks until boards.
Thankful: for my mom
Thought: The family is one of natureās masterpieces. -George Santayana
God bless, vigilance
Df
5.14.13
WU: quick 6, agile 8
WO:
Squat: 45x5, 135x5, 225x5, 275x5, 320x4x2, 375x3x2, 430x2x5
Bench: 135x5, 190x5, 225x4, 265x3x2, 300x2x6
Machine Fly: 240x10x5
Push ups: 10x5
Squat: 135x5, 225x5, 295x3, 350x3, 405x3x4
GM: 205x5x5
Cable chops: 10x5
Diet: been clean
Comment: Today was a long ass workout. I got in a little early and it took me a while to finish. Iām pretty beat right now. Stress has leveled out and Iāve been sleeping a little better. Just need to keep pushing forward every day and do my best. Iāve been working on the squat form, trying to get as deep as possible. Iāve been driving my knees out and I feel like itās helped. I need to keep working on my knees and sitting down, but I feel like itās getting better.
Thankful: for caffeine
Thought: Most folks are as happy as they make up their minds to be. -Abraham Lincoln
God bless, vigilance
DF
5.16.13
WU: ran 200m, quick 6, agile 8
WO:
Dead to knee: 135x5, 225x5, 295x4, 355x4x2, 415x4x4
Bench: 135x10, 225x5x2, 265x4x5
Machine fly: 240x10x5
Deads: 225x5, 295x4, 355x4, 415x3x2, 445x3x5
DB lunge: 65x5x5
Lat pull down: 200x10x3
Face pull: 50x15x3
Standing abs: 140x10x3
Diet: been good, havenāt eaten much today
Comment: Had to go in later today. We had a mock board test today. I started testing around 8am and I got out at 2:30pm. 400 questions and it was a shitty representation. Itās potentially my last day at school and that makes me happy. I have my boards in 2 weeks and Iām feeling alright about them. These two years of medical school have been the most mentally challenging thing Iāve put myself through by far. After the test went in still kind of on a sympathetic high. Started to get pretty drained towards the end, but got through it alright. Iām excited to take my boards and get through this portion of my life. Iām excited to get in the clinic and actually interact with other people. And Iāll be back in the greatest state in the union, Ohio. Probably going to take it easy the rest of the night and just read.
Thankful: for making it through this part of the journey
Thought: All generalizations are false, including this one. -Mark Twain
God bless, vigilance
DF
5.18.13
WU: quick 6, agile 8
WO:
Squat: 135x5x2, 225x5x2, 275x5, 320x4, 375x3x2, 405x3x6
Bench: 135x5, 190x6, 225x5, 265x4x2, 280x3x2, 300x2x2, 280x4, 265x5, 225x6, 190x8
Machine fly: 245x10x5
Tri push down: 140x10x5
Squat: 225x5, 295x3, 350x3, 405x2x4
GM: 205x5x5
Yoga
Diet: not too good
Comment: Todayās workout was tough. The volume is pretty taxing. I never feel like the weight is super heavy, I just feel tired. I felt fine not having the full two days rest. I need to continue working on my squat form. Mentally Iām broke right now. I smoked the mock board, but the people running the pre clinical review sent me an email saying to take another one. It crushed my soul and pissed me off. Iāve been super negative and I need to turn that around. I just need to get through the next ten days and move on with my life. Iāve been in some dark places mentally before, but this time itās a different feel. Iām not depressed, Iām just pissed and tired. I need to make sure I take time to clear my mind and focus on what I can control.
Thankful: for support from my girlfriend
Thought: Nothing in this world can take the place of persistence. Talent will not; nothing is more common than unsuccessful people with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated failures. Persistence and determination alone are omnipotent. -Calvin Coolidge
God bless, vigilance
DF
5.21.13
WU: quick 6, agile 8
WO:
Squat: 45x5, 135x5, 225x5, 275x5, 320x4x2, 370x3x2, 430x3x5
Bench: 45x5, 135x5, 190x5, 225x4, 265x3x2, 300x3x5
Machine fly: 245x10x5
push ups: 10x5
Squat: 135x5, 225x5, 270x5, 320x5, 375x5x5
standing abs: 140x10x3
Diet: been good
Comment: well today got weird. I would say the volume is pretty high. My hips feel like shit. This program is challenging my mental toughness. Speaking of my mind, Iām locked in right now and itās getting weird. My roommate left last Thursday and Iāve been studying in isolation for about 12-15 hours a day. I think Iām starting to lose my mind. My boards are in 8 days and I just need to keep crankin. Iāve decided Iām going to Columbus late Thursday night. That way I still can get a full day in. I need to be around people, plus itās my anniversary so I thought it would be nice to actually see my girlfriend that day. Back to the books.
Thankful: for eggs
Thought: Expect problems and eat them for breakfast. -Alfred A. Montapert
God bless, vigilance
DF
5.23.13
WU: quick 6, agile 8
WO:
Dead to knees: 135x5, 225x5, 295x5, 355x4, 415x4x2, 445x4x4
Bench: 45x5, 135x10, 190x6, 225x5, 265x4x2, 280x3x2, 300x2x2, 280x3x2, 265x4, 245x5, 225x6, 205x7, 190x8
Machine fly: 255x10x5
Deads from rack: 225x5, 315x5, 355x5, 415x5x2, 475x4x4
DB lunge: 65x5x5
SB hypers: 10x5
Reverse crunch: 10x5
Diet: been good lately
Comment: Another long workout. I got through it alright and felt pretty good. My hands feel like shit from all the pulls. My ass keeps coming up on the bench and it pisses me off. My form is shit. I saw that Clint Darden was doing a video review special so I decided to do it. So Iāve been recording the first and last workset and Iām going to put together a video and have him review it. Iām hoping to get some good tips out of it because I feel like Iām in a rut and my form is dog shit on pretty much every lift. Iām excited to get home. Iām driving home late tonight. I started packing up all my shit last night and that made me anxious. Studying is going well. Iām within a week of the test and Iām feeling pretty good. I just need to keep grinding and do my best and I think Iāll be fine.
Thankful: for my dad
Thought: The best revenge is to be unlike him who performed the injury. -Marcus Aurelius
God bless, vigilance
DF
5.25.13
WU: not shit
WO:
Bench: 45x10, 135x5, 190x5, 225x4, 265x3x2, 300x2x5
Squat: 45x5x2, 135x5x2, 225x5, 275x5, 320x5, 375x5x2, 405x4x5
Bench: 135x5, 190x6, 225x6x2, 245x6x4
Machine fly: 200x10x5
SS GM: 135x5, 185x5x5
Hanging leg raise: 2x10
Diet: been really good
Comment: woke up late. disappointed me because I need to get my study hours in. Went to my old gym and had a pretty good lift. The squats felt alright, I felt like my low and upper back were what was worked today. My legs felt fine. The bench was flying.
Thankful: for getting to see my families
Thought: You may delay, but time will not. -Benjamin Franklin
God bless, vigilance
DF
5.28.13
WO:
Squat: 135x5x2, 225x5, 275x5, 320x4, 375x3x2, 430x3x2, 455x2x3
Bench: 45x10, 135x10, 190x5, 225x4, 265x3x2, 300x3x5
Squat: 225x5, 275x5, 320x4, 375x3x2, 430x2x4
Diet: been clean the past couple days
Sleep: got 7 hours of shitty sleep
Comment: Today was a tough day. I went to my girlfriends gym and itās pretty shitty. The workout was long and I was moving slow. I didnāt get any accessory work in. Iām taking my boards tomorrow. Iām taking it light on the studying today, just doing some flash cards and reviewing high yield stuff. Iām very anxious and nervous. Iāve busted my ass these first two years and now itās time to perform. I started to panic a little yesterday, which carried over into my sleep. I need to have confidence in the work Iāve put in. Itās been a long journey and now itās time to fuck this test up and move on. Iām excited because Iām going out and training with my old strength coach on Thursday and then my old training partners on Friday. As for the lift, Iāve been leaning forward on the squats, which is rediculous and my bench form was shit as well. Not the best day. But I like recording the lifts and seeing where Iām weak.
Thankful: for those who died fighting for the American ideal
Thought: Experience: that most brutal of teachers. But you learn, my God do you learn. -C. S. Lewis
See you on the other side
God bless, vigilance
DF
5.30.13
WO:
Snatch: worked up to 165 for a couple doubles
Axel bar clean and press: worked up to 235 for a double
Log clean and press: worked up to 205 for a single
5.31.13
WU: dynamic warm up
Bench: 45x10, 135x5, 190x5, 225x4, 265x3x2, 300x3x2, 315x2x3
Deads: 135x5, 225x5, 295x4, 355x4, 415x3x2, 475x2
Bench: 205x5, 245x5, 280x4x4
Diet: been poor
Sleep: got 6.5 hours last night
Comment: Had my boards on Wednesday. I felt pretty good about how it went. Lots of micro, not a lot of pharm, which was good for me. Iām thankful that these 6 months of hell are over with, and now I can move on to the hospital. Went out for some drinks Wednesday night to celebrate and my alcohol tolerance is at an all time low. Thursday was relaxed. Went out to Denison because my old strength coach got a job with EliteFTS as their education director. The lift was shitty and I didnāt get to talk to my old intern friends a lot, which was disappointing. A lot of them are into the O lifts now so I embarrassed myself trying those for a while. Went in this morning to train with my old training partners and my back and traps were off from lifting yesterday. I had to cut the deads short because my low back was off and I donāt feel like messing it up. Itās going to be a long couple of days driving up to Erie and moving to Youngstown tomorrow. Iām hoping to find a gym and train on Sunday. I hope being around people will bring back my old personality. I feel like an old, dry ass man.
Thankful: for making it through boards, seeing family, and spending time with old friends
Thought: The years teach much which the days never know. -Ralph Waldo Emerson
God bless, vigilance
DF
6.2.13
WO:
Squat: 135x5x2, 225x5x2, 275x3, 315x3, 365x3, 405x3, 435x3, 455x2, 455x1, 405x5
Dips: 20x25, bw x 10, 20x18, bw x 10
Football bar tris and bis: 130x20x3
Face pulls
Diet: been poor
Sleep: 7 hours
Comment: Got through boards, Iāve been moving the past three days and thatās sucked. I got into Youngstown yesterday and I start rotations tomorrow. The good news, I got in touch with a guy here who trains with a couple guys. Went out to his gym today and it was nice. All kinds of bars, reverse hypers, and glute hams. He was incredibly nice and the guys there are strong as shit. Iām gonna love training there over the next year and Iām excited to see how I respond to actually training with a group of people who are passionate about lifting.
Thankful: for making it to youngstown safely and meeting good people
Thought: Donāt go around saying the world owes you a living. The world owes you nothing. It was here first. -Mark Twain
God bless, vigilance
DF
6.4.13
WU: Foam roll, static
WO: circuit x 4 sets
Goblet squat: 53 x 20
KB lunge: 53x10
Push ups: bw x 25
V sit: 12 x 10
KB row: 53x20
KB swing: 53x20
Plank: 1 min
Diet: been better since sunday
Sleep: 5.5 hours
Comment: Started rotations on yesterday and itās been two long days. I messed up my back squatting on Sunday and Iām taking a deload week this week. It was stupid going from strongman to deads, to moving my all my furniture, to squatting. Iām taking this week easy and Iām going to go get a gym pass on Thursday. Next week Iāll start training with those guys. Theyāre running a program similar to the cube. Iām just excited to train with a consistent group. I need to get a gym pass for the days I canāt get up there. The days are pretty draining and I have to get used to a little commute. I need to start going to bed earlier as well. Itās been a rough transition and itās crazy to think a week ago I was taking my boards. Another down side is with the move and increased rent I wonāt be able to afford going to jiu jitsu here. The gym Iām going to go to has a heavy bag so Iāll hit that a couple times a week.
Thankful: for making it through the first couple days and meeting nice people
Thought: Apparently there is nothing that cannot happen today. - Mark Twain
God bless, vigilance
DF
6.6.13
WU: quick 6, agile 8
WO:
Floor press: 45x10, 135x10, 225x5, 275x4, 295x2x5
Bench: 45x10, 135x10, 225x7, 245x15x2
Lat pull down: 190x12x3
Band push down: green band x 25x4
DB shrugs: 100x15x3
Military: 135x12x3
Abs
45 degree hyper
diet: been good
sleep: 6 hrs
Comment: rotations are going a little bit better. Iām still trying to get in the hang of it. The hours are long. I joined a gym to go to when I donāt train with the other guys. Itās body building predominately, but itās old school and has a good vibe. I felt pretty good training today. Iām just not in a routine and I donāt like that. Iām glad I had a good training day. Seen a lot in the hospital already. It puts a lot of things in perspective. It makes me realize how blessed Iāve been all my life. It makes things a lot more gray and itās given me a new prospective on ethics.
Thankful: for having support
Thought: I know where Iām going and I know the truth, and I donāt have to be what you want me to be. Iām free to be what I want. -Muhammad Ali
God bless, vigilance
DF
6.8.13
WU: agile 8
WO:
Power clean: 135x5, 225x5, 245x3x2
Squat: 135x10, 245x5, 335x2, 355x2, 395x8
Wide stance GM: 135x10, 225x8x3
DB lunge: 65x15x3
O stance squat: 135x50
Standing abs
Incline crunch
45 hyper
diet: been alright, weight is floating around 218
sleep: 6 hours
Comment: Today I did the rep day for squats. Trying to get into a routine again. I trained over at Rockyās after rounds this morning. Being in the hospital 6 days a week is a change on my body. I should be used to it by next week. It usually takes my body about two weeks to get into a full routine. I recorded my set of 8 on the squats and it looked like shit. I lean very far forward. I need to work on staying more upright in my squat. I might have to take a higher bar position just to force myself to sit up. Iām going to start putting the video together to send out. Iām not feeling my best physically. I donāt feel like things are clicking like they have in the past. I just need to be consistent and work on form. I watched a Darden video today about just getting a couple of sets of squats in and I need to do that. thereās a mirror in front of the rack at this gym and I noticed that I have a fairly significant discrepancy between my right and left sides. Iāve known that for a while, but my right leg is completely different than my left. I need to get this worked out at some point.
Thankful: for finishing my first week of rotations
Thought: Believe that life is worth living and your belief will help create the fact. -William James
God bless, vigilance
DF
6.9.13
WO:
Giant Set 1
DB OHP: 40x15, 55x15, 60x15x3
Standing Calves: 220x20, 240x20, 260x20, 280x20x2
EZ curl: 65x15, 85x15, 95x15x3
Giant set 2:
Lat pull down: 160x20x4
Laying leg curl: 11x15x4
Shrug: 225x20, 315x20x3
Front squat: 135x10x3
Sleep: 7.5 hrs
Diet: ate some crap yesterday
Comment: Felt good today. Iām a little sore from yesterday. I need to get my shoulder strength up and next week I need to add some rear delt work. I need to keep working front squats into my workout to work on staying more upright and on my form. Everything else felt alright. Iām glad Iām back in my routine of training and Iāve felt good after both workouts. I just need to get stronger. I went out to watch a couple friends from my old gym fight last night. They went 3-0 so it was a good night.
Thankful: I get to see my girlfriend soon
Thought: Anticipate the difficult by managing the easy. - Lao Tzu
God bless, vigilance
DF
6.12.13
WU: agile 8
WO:
Deads on 1" deficit: 135x5, 225x5, 275x5, 315x3, 365x3, 405x8
Deads from 2" block: 225x5, 315x4, 365x3, 405x3, 475x3x2
SSB o-squat: 60x10, 150x8, 245x8x3
Glute ham: bw x 12x4
45 degree hyper: bw x 50
diet: been up and down
sleep: 6 hours
Comment: Went to JDS to train today. Had a pretty good lift. My form is shit on the big 3. Iām interested in hearing what my coaching review is going to say. Heāll probably say I need to start over. I got to talk to the owner of the gym about S
Awesome log, some really great progress. Where did you play your college ball for lacrosse? I am gonna be a freshman at a d3 school this year and am doing my best to get ready.
[quote]BoybodyKellish wrote:
Awesome log, some really great progress. Where did you play your college ball for lacrosse? I am gonna be a freshman at a d3 school this year and am doing my best to get ready.[/quote]
Thank you sir. I played at Denison. Where will you be playing? Are you an LSM or defensemen? Strength is great for the sport, but speed is what ultimately matters. Make sure you do sprints 40ās, 100ās, 200ās, gassers all summer long. Suicides are great too. Do pass block drills and cone work with your stick. If youāre looking for strength programming, I recommend WS4SB for athletes and do the speed work. The most important thing you can do is play against good competition in the summer. Go to vail or placid, and play in pick up leagues against the best competition possible. If you need anything, send me a PM and Iāll give you my email.
6.13.13
WU: Agile 8, quick 6
WO:
Incline: 45x10, 135x10, 185x5, 225x5, 255x6, 225x10
DB incline: 60x20, 70x20x2
Close grip bench: 45x12, 135x12, 185x12, 195x12, 205x12
DB fly: 45x15x3
T row: 135x12x3
Band push down: green band x 100
DB OHP: 60x12, 65x12x2
diet: been alright
sleep: 6 hours
Comment: a lot of volume. I like the program. I feel strange not hitting my back harder on the bench day. finally getting into a routine is nice.
Thankful: for people who give back
Thought: We are what we believe we are. -C. S. Lewis
God bless, vigilance
DF