6.15.13
WU: foam, agile 8
WO:
Squat: 135x5x2, 225x2, 275x3, 330x3x8
Reverse band squat: 315x3, 405x3, 455x2
Olympic squat: 225x5, 275x5x5
Leg press: 6 plates/side x 15x4
45 hyper: 45x12x3
KB swing: 63 x15x3
6.17.13
WU: foam
WO:
Deads: 135x5, 225x5, 275x3, 315x3, 355x3x8
Snatch grip from 4 inch: 315x12x3
SSB narrow squat: 155x10, 255x8x3
Shrugs: 225x10, 315x10, 365x12, 415x12x3
45 hyper: bw x 30x4
Face pull: 60x15x4
diet: not too good lately, need to get clean this week
sleep: 5.5 hrs
Comment: went to columbus for fatherās day. Trained at my girlfriends gym on saturday and my hips felt like shit from driving and then training. Today I went to my buddyās gym and I felt like I had a pretty good lift. I need to increase the weights on my snatch deads they felt good. I need to increase the weights on the SSB squats as well. I like not using my belt on any of these lifts. The hypers felt good today. I need to start training with those guys as well.
Thankful: for a good fatherās day weekend.
Thought: The gods too are fond of a joke. -Aristotle
God bless, vigilance
DF
6.19.13
WU: foam, agile 8
WO:
Bench: 45x10, 135x10, 185x5, 225x3, 245x3x8
OHP: 135x10x5
Pull ups: bw x 10 x 9
Front Squat: 135x10, 185x5, 205x5x3, 135x15
GHR: bw x12x5
45 hyper: bw x 30x3
diet: been good
Sleep: 5 hrs
Comment: went in to train today and I thought I was just going to do the bench workout. talked to the guy who owns the gym who Iām going to do meet prep with. Theyāre benching Friday, so I scrapped what I was going to do and just did a dynamic bench day with random stuff after. Iām pretty frustrated that Iām not locked into a program and Iām not on a schedule. Iām used to consistency and this isnāt really going how I would like it too. Iām hoping to match my schedule up with theirs and weāre looking to do the meet at Lexen towards the end of August. My body is finally getting used to the hours and the sleep.
Thankful: for my housing
Thought: try to find the balance between pushing yourself and taking the time to appreciate what you have
God bless, vigilance
DF
6.21.13
WU: foam roll, push ups, pull up
WO:
Wide grip Bench: 135x5, 185x5, 225x5, 275x3, 305x5x3, 295x5x2
Incline db: 70x10x3, 80x10x3
Single arm DB overhead: 45x25, 45x21, 45x20
DB extension thing: 45x10x4
Blast strap tri extension: 100 reps
diet: been shitty
sleep: 5.5 hours
comment: finally trained with those guys today and had a great lift. Different than what I normally do, but I felt good. I havenāt done wide grip bench in a long time and I felt pretty weak at that. This had a lot of volume, but Iāll probably do this up until a couple weeks out from the meet. I donāt think Iām going to use a belt over the next six weeks and thatās going to be a serious change as well. Weāll see how that goes. I need to implement some form of cardio throughout the week because Iām starting to feel like shit. Glad itās almost the weekend and I have a half day tomorrow.
Thankful: for my uncles and aunts
thought: As long as a man stands in his own way, everything seems to be in his way. -Ralph Waldo Emerson
God bless, vigilance
DF
6.23.13
WU: foam, agile 8
Deads from floor: 135x5, 225x5, 315x3, 405x2, 435x2x2, 465x2x2, add belt 495x2x2
Close stance low box squat: 135x5, 225x5, 315x3, 365x3x4
SSB 45 hyper: 60x25, 60x21, 60x15
Serrano press: 10x10x2
Incline Row: 70x10x3
Meadows row: 75x10x5
Lat pull down: 150x10x5
diet: shit
sleep: 7hrs
Comment: this was one of the most intense training sessions Iāve had in a while. When I pulled the 405 I tweaked my back, which sucked for the rest of the session. Iāve relied on my belt too much and not wearing it today showed. I havenāt done the box squats in a long time and it was a tough exercise as well. It was motivating because the guys I trained with were stronger than me in the main movements. One was pulling 660 beltless for a double at 240lbs. That was motivating. It was a million degrees in there and it felt good.
Thankful: for getting to know some new people
Thought: whatās strong enough to help, is usually strong enough to hurt
God bless, vigilance
DF
6.24.13
WU: foam, quick 6
WO:
Bench with 60lb chains: 45x10, 135x5, 185x5, 225x3x9 changed grips every 3 sets
floor press: 245x6x4
anderson press: 95x12x3
band pull apart: 25x3
blast strap face pull: 20x3
landmines: 75x12x3
fat bar curl: 115x10x3
blast strap knee in: 25x3
Fat bar skull: 115x10x3
Battle rope: 10, 20, 30, 40, 50, 40, 30, 20, 10
diet: been better
sleep: 5.5hrs
Comment: had a great training session. went over to PSD. Iām like having a group to train with. Itās a great change. It brings the intensity up. Iām one of the weaker guys and it pushes me to be better. We have some squats on Wednesday and Iām looking forward to it. I have my on call tomorrow so it will be a long day. hopefully I can get some down time to do some reading.
Thought: Today was the first time I saw someone realize that they were going to die. The guy was relatively young and had a large lung mass that looked like absolute shit on CT. Being in the room when the guy had to hear the news was an experience Iāve never had before. Being young, I take a lot for granted and I still donāt think I know how to process the experience. I still have the mindset that bad shit doesnāt really happen and Iām detached from death. The patients only question was āis it beatable?ā My dad had cancer exactly a year ago and I never felt shit the whole time that he went through the process. The detachment/denial/acceptance of our mortality is something that Iāll probably reflect on for a little bit.
Thankful: That Iām going through the process with other students
God bless, vigilance
DF
6.26.13
WU: foam roll, agile 8
WO:
RDL off 2 inch block: 135x5, 225x5, 315x5, 365x6, 385x6x4
SSB to low box: 165x5, 255x5, 305x6x4
Prowler push: 6 plates x 25yardsx4, 8 plates x 25 yards
Glute ham: bw x 10x4
Blast strap ab roll out: bw x 12x3
diet: been shitty
sleep: 5.5hrs
Comment: had a good training session today. My left knee has been a little swollen for the past 4 days. I have a lot of work to do. I love training with the group Iām with now. It was hot in the gym today and I think Iām not as conditioned as I would like either. All of this will come with time and consistency.
Thankful: for my girlfriend coming up to visit
Thought: Before we acquire great power we must acquire wisdom to use it well. -Ralph Waldo Emerson
God bless, vigilance
DF
6.28.13
WU: foam roll
WO:
Floor press: 135x5, 225x5, 275x3, 205x2x5
Bench: 135x5, 225x5, 235x17, 235x15
Pull ups: bw x12x4
Green band push down: 25x4
DB shrugs with Fat grips: 85x15x4
OHP: 115x12, 135x12, 115x15
Sledgehammer: 1 min x 5
diet: been up and down
sleep: 5.5
Comment: Workout was good again today. I enjoy training with those guys. The owner of the gym is out in Connecticut, heās got a boxer fighting on HBO tomorrow night. Iām sending prayers his way. I enjoy the group Iām with. Everybody is strong. Itās motivating and very humbling. I found out that I passed the first step medical boards and ended up doing pretty well on them. Thatās a huge relief and it was pretty scary opening that up yesterday. Itās nice to know that Iāve put myself in a position to have options for residency. I just need to keep reading and keep learning and I think things will work out.
Thankful: for making it through boards and a good lifting group
Thought: Education is the ability to listen to almost anything without losing your temper or your self-confidence. -Robert Frost
God bless, vigilance
DF
6.30.13
Squat: 315x5, 365x5, 405x8
Sumo Dead: 365x10x3
7.2.13
WU: foam, push ups
WO:
Wide bench: 135x10, 185x5, 225x3, 275x3, 315x4x5
DB incline: 80x9x5
Single arm db OHP: 45x25, 23, 25
DB front/side raise: 20x10x4
DB elbow flare: 40x8x4
TRX tris: 115 reps total
dips: 20x2
diet: not good
sleep: 5 hrs
Comment: Interesting weekend. Went to columbus and only had a half hour to train. Worked up on my squats. Was beltless up til the last set. That felt terrible on my hips from all the driving and no warm up. Was on call last night so I trained tonight. Felt alright, the bench felt better this week. Felt stronger this week. Right now weāre looking at doing a meet in September. So now weāre about 12 weeks out.
Thankful: this weekend was my grandparents 60 anniversary. Thatās an awesome feat and itās incredible to have role models like that
Thought: To have faith is to trust yourself to the water. When you swim you donāt grab hold of the water, because if you do you will sink and drown. Instead you relax, and float. -Alan Watts
God bless, vigilance
DF
7.3.13
WU: foam, dynamic
WO:
Squat to 12āā box: 135x5, 225x5, 315x5, 365x2x2, 405x1, 405x2x2, 425x2
Dead (pause 1" for 5): 135x5, 225x3, 315x1, 365x1, 405x1, 455x1x4, 495x1
45 hyper SSB: 95x24, 17, 15
DB incline row: 75x9x4
Meadows row: 85x10x4
Pull down 160x10x4
Ab wheel
7.4.13
Alumni basketball tourney
diet: shit
sleep: 5.5
comment: had a rough workout yesterday. I was struggling to get down onto the box. I kept leaning forward and missed my second rep of 405. It was the first rep Iāve missed in a long time and I was furious. I put my belt on after that and was ok. I kept learning forward. I havenāt been putting the pressure on my hips where I want to be. I need to record these reps and make adjustments. Iāve been trying to limit my belt work. My hips and midsection are not where they need to be. The deads felt great. The rest felt pretty good. I love my training group.
Thankful: for the sacrifices of the people who came before me
Thought: God Bless America
God bless, vigilance
DF
7.5.13
WU: foam, push ups
WO:
bench with 90lbs chain: 225x3x9
Floor press: 225x3, 245x5, 265x5x2, 275x5
bradford press: 105x12,12,10,10
Blast strap Ys and Ts: bw x 8x4
Landmines, blast strap crunch, fat bar curls x 4
sledge hammer, 25lb quick rows x30sec x 4
diet; better,
sleep: 5.5 hrs
comment: good day at the gym, bad day at the hospital. Glad I have guys to train with. I need to focus on getting better every day and getting stronger. I need to up my reading as well.
Thankful: for meeting good people in youngstown
Thought: For through wisdom your days will be many, and years will be added to your life.
God bless, vigilance
DF
7.7.13
WU: foam, dynamic, pull ups 3x5, reverse hypers
WO:
Stiff leg deads off 2" block: 135x5, 225x5, 315x5, 405x5x4
SSB squat to 14" box: 165x5, 255x5, 325x5x2, 305x5x2
1/4, 3/4 BSS: 40x5x2
Prowler push: 6.5 plates x 35 yards x 6
Abs
diet: shit
sleep: 7 hours
Comment: felt really good today. havenāt been using my belt and I feel like my strength is rising up quick. Iām focusing on staying tight and working hard. Gonna read a lot today and try to relax a little bit. Working with some good people and I feel like itās pushing me to be a better lifter.
Thankful: for people who push me spiritually
Thought: Thereās always something you can work on
God bless, vigilance
DF
Good log. What does it mean when diet says shit or something along those lines ?
Thanks. It means that I probably ate fast food for one of my meals or something carb loaded or processed. In general, I consider a good diet day one where I have eggs in the AM, meat and veggies for lunch and dinner. For example; last night I watched the fights at Buffalo WW and had wings, so I consider that a bad or shit diet day even if I was clean for breakfast and lunch.
7.8.13
WU: foam, agile 8, reverse hyper, push ups, neck, band pull aparts
WO:
Close grip bench: 135x10, 185x5, 225x3, 275x1, 315x2x2, 335x2, 345x2, 355x2
2 board close grip bench: 135x5, 225x5, 315x5x2, 330x5x2
Fat grip DB row: 85x15x4
Lat pull down: 200x10x3
Band face pull: gray x 15x3
Shrug: 100x10x3
diet: green
sleep: 5.5hrs
Comment: felt great today. Iāve had some great sessions in a row. Iām really content with the way things are going. Iām very motivated by the people Iām with right now. Changing my grip on the bench has helped a lot. Iāve been benching with the same grip for a long period of time and I feel as though changing my grip has helped a lot. To clear up the diet part of my log Iām going to start putting things the paul carter way. If I eat clean for the day itās a green day and if I eat foods that I think are cheat foods itās a red day.
Thankful: my family
Thought: When the going gets weird, the weird turn pro. -Hunter S. Thompson
God bless, vigilance
DF
7.10.13
WU: foam, agile 8, jumps, hypers, neck, pull ups
WO:
Low box squat with 90lbs chain: 295x3x7
Box jumps: 50x4x2, 60x4, 75x4
Single arm Db snatch: 90x1x2, 100x1, 110x1x3
Backward sled pull: 8 plates x 5 trips 70 yards
Reverse hyper: 6 plates x 20x3
diet: green
sleep: 5.5
comment: felt slow off the box. I donāt feel like I have power coming out of the hole. Iām feeling a little better not using the belt, but thereās still a lot of room for improvement. The hypers felt great. Today was a good lift and the sled pulls felt great as well.
thankful: for raincoats
Thought: Itās not what you look at that matters, itās what you see. -Henry David Thoreau
God bless, vigilance
DF
7.12.13
WO:
Wide bench: 315x3, 325x3x5
Incline DB press: 90x8x2, 100x8, 90x8x2
Single arm DB OHP: 50x23, 19, 15
Fat grip rows: 85x 15x4
Plate front raise 45x15x3
DB side raise: 20x15x3
7.13.13
WO:
Deads: 435x2, 445x2, 455x2, 465x2x2
Pause squat: 315x2, 335x2x2, 355x2x2
Front squats: 190x3, 225x5x4
Back raise: 90x15x3
Pull downs: 200x15x4
Meadow row: 100x10x4
DB row: 70x10x3
4 way neck
diet: red
sleep: 5, 6 hrs
Comment: went home this weekend because itās my birthday week. Had a couple alright training sessions. I didnāt use a belt on the deads and they felt stronger and more comfortable than the last time I hit these. I didnāt use a belt this time and used a much worse bar. So even though I was expecting to be over 500 for the last couple sets Iām alright with progress. I do think Iām getting stronger without the belt. I need to clean up the diet this week and Iām going to add a morning walk in.
Thankful: for making it back safely
Thought: god bless the dead
God bless, vigilance
DF
7.15.13
WU: foam, agile, reverse hyper, push up, blast row, neck
WO:
Bench 90lb chain: 45x5, 135x3, 225x2, 245x3x7
Floor press: 275x5, 285x5x2
Anderson press: 115x12x3
blast Ys and Ts: 6,6x 3
band pull apart: 10x3
dips: 20 x 25x3
push ups: 20x3
diet: red
sleep: 5hrs
Comment: started with a hospitialist today. it was different seeing the older patient population. Iād say Iām learning more about ethics than anything else. Todayās workout was alright. It was hot as shit in the gym, but the bench felt alright. Iām ready to get after on Wednesday. Iām going to try to hold myself accountable to do some movements in the morning. Diet was a little bit more clean today.
Thankful: for having good teachers
Thought: The person who doesnāt scatter the morning dew will not comb gray hairs. -Hunter S. Thompson
God bless, vigilance
DF
7.17.18
WU: foam, agile 8, box jumps, reverse hypers, neck
WO:
Rack pull mid shin: 135x5, 225x5, 315x5, 365x3, 405x2, 455x2, belt on 495x2, 545x1, 595x1
Box squat grey band: 225x2x4, 245x2x2
Dimel deads: 225x15, 275x10
Front squat: 135x5x2
glute ham: bw x15x3
prowler push: 4 plates x30yards x 5
diet: green
sleep: 6hrs
comment: had an alright day. Clint darden reviewed my video today. he brought up a couple good points. I need to drive my arms under the bar. I need to sit further back on my deads. Iām sending him more video today and well see how it goes. I feel like my squat is dog shit. I have no groove.
thankful: for making it through another year
Thought: In three words I can sum up everything Iāve learned about life: it goes on. -Robert Frost
God bless, vigilance
DF
7.18.13
WU: foam, agile 8
WO:
Front squat: 225 x 3x6
Pause squat: 225x5x5
Convo dead: 225x5x5
Sumo dead: 225x5
Wide Squat: 225x5
Abs
diet: red
sleep: 6hrs
Comment: Today is my 25th birthday so I got in to do some quick recovery stuff. Iām sore from the rack pulls yesterday.
Thankful: for living another year and learning
Thought:
- Eat optimally, take a multi, fish oil, and probiotic
- Pray more, reflect more, appreciate life more
- Squat, deadlift, Press
- Date your best friend, donāt try to understand the opposite sex, build the best butt you possibly can
- Read more, listen to opposing views, keep that mind open
- You can learn from everybody, so listen
- Over deliver, live by your word
- Laugh at yourself
- Tell your loved ones that you love them
- Never stop learning, loving, giving, and growing stronger
God bless, vigilance, faith and family. If I can ever help you hit me up
- DFoss the boss the underground godfather of chaos, smellin funky since birth
7.19.13
Wide bench: 315x2, 335x2x2, 345x2x2, 355x2
DB incline: 95x7x4
DB single arm overhead press: 60x17, 15, 15
DB incline row
Ys and Ts
face pulls
band pull aparts
7.22.13
WU: agile 8, foam, jumps, reverse hyper, pull ups, neck
WO:
Deficit deads 2 inch: 135x5, 225x5, 315x3, 365x3, 405x3, 445x8
Rack pull: 225x5, 315x3, 405x3, 455x3, 505x3x2
SSB box squat: 265x8x3
Glute ham: bw x10x4
45 hyper: 50
Prowler: 4 plates x 6 x 35 yards
bench: 185x 5x2
diet: green today, red weekend
sleep: 6 hrs
Comment: Iām ten weeks out from the meet that I want to do. Iām planning on just doing the cube template with some guys from my gym leading up to the meet. I was traveling all weekend and my hips feel terrible. My mobility is not where I need it to be. Watching film from my lifts Iām not happy with where Iām at. Iām hoping to take it a day at a time over the next ten weeks and then reevaluate where Iām at. Iām looking for improvement from my last meet and I think it will be there.
Thankful: for spending time with friends and family this weekend
Thought: Itās not that Iām so smart, itās just that I stay with problems longer.
Albert Einstein
God bless, vigilance
DF