7.24.13
WU: foam, agile 8, push ups, blast rows, squat, reverse hyper, neck
WO:
Bench with mini bands: 175x3x9
Floor press: 135x5, 225x5, 275x2, 295x2x5
Bench: 225x15x2
OHP: 115x12x3
Pull ups: bw x12x3
Green band push down: 25x4
Fat grip DB shrug: 95x15x3
Plank: 1 min x 2
diet: green
Sleep: 6hrs
BW: 216lbs
Comment: Today felt good. I really need to work on my bench set up. I was more focused on that today. I joined a boxing gym here in Youngstown. I couldn’t afford jiu jitsu here and it’s a boxing town so I’ll be doing that on my off lifting days. It’s pretty good cardio and I like doing something martial. I’m still looking at doing that meet in September. I’m excited for that as well. I just need to keep focus, lock in nutrition, stay positive, and stay grateful.
Thankful: for good people
Thought: Let the wife make the husband glad to come home, and let him make her sorry to see him leave.-Martin Luther
God bless, vigilance
DF
7.26.13
WU: foam, agile 8, box jumps, reverse hyper, neck
WO:
Squat: 45x5, 135x5, 225x5x2, 275x2, 315x2, 325x3x8
Reverse band squat: 315x2, 365x2, 405x2, 425x2
Belt Squat: 115x12x4
Sled drag: 6 plates x far x 3, 5 plates x 3 x far
Reverse hyper: 225x15x4
KB swing: 53x15x3
Hanging abs
ab wheel
diet: red
sleep: 6 hrs
Comment: weird week at the hospital. Not very busy. I just feel lazy. I like doing boxing as intermittent cardio. I’m not feeling good about my diet and I feel like that’s a limiting factor right now. I’m still enjoying training. And I’m excited to see where I’m at by the end of the week. I turned my feet out a little bit and I feel like that made a huge difference in my mobility. My hips were a little tight but it granted me a lot greater range of motion. I’m going to keep working with this form and see if it helps. It helps me push my knees out on the decent and ascent.
Thankful: my sister got a job today and a much needed raise
Thought: commitment, dedication, discipline
God bless, vigilance
DF
7.28.13
WU: foam, push up, blast row, neck
WO:
Med ball throws: 20x4x2, 20x6x2
Bench close grip: 295x2, 325x2, 335x2, 345x1
Dead stop bench: 315x1, 335x1
plyo push up: 3x2
OHP: 115x12, 135x12x2
Blast strap row:
Face pull: green band
Plate raise
Tri push down
diet: green
sleep: 7hrs
Comment: felt fatigued from friday going into this workout. Felt terrible on the bench. Called it early. Hoping that I’m recovered and can find time to relax and recover this week.
Thankful: for time with my girlfriend this weekend
Thought: Fun is good. - Dr. Seuss
God bless, vigilance
DF
7.29.13
WU: foam, dynamic, hyper, pull ups, jumps
WO:
Deads: 365x3x8
Snatch grip pull: 315x12x3
SSB box squat: 250x8x3
BB shrug: 365x15x3, 315x20
Back raise: 20x25x2
Lat pull down: 175x15x4
diet: green
sleep: 6hrs
comment: started up neurology today. It was a long day. I wasn’t really doing too much. I went into the gym not feeling it. I was dead yesterday, I was feeling better today but not a lot of energy. I feel like I’m recovering though. I just need to make sure I get some sleep and relax. I was not feeling fast today and it was supposed to be a dynamic day. My speed picked up every set, but my mojo wasn’t there.
Thankful: for other people’s perspectives
Thought: Nothing will work unless you do. - Maya Angelou
God bless, vigilance
DF
7.31.13
WU: foam, dynamic
WO:
Bench: 45x10, 135x5, 185x5, 225x5, add red bands 135x5, 175x3x3, 185x3x3, 205x3x3
Incline: 135x6, 225x6, 246x6, 265x6, 225x6x2
DB incline: 65x20x2
Close grip: 175x12x3
Band fly: orange x15x3
Incline Skull crush: orange and red band: 10x4
DB single arm military press: 60x12x3
dips: 25, 20, 20
Abs
diet: green
Sleep: 6 hrs
Comment: Alright workout today. i went to the boxing gym before. Timed the band bench and felt faster every set. Still not 100%. Hoping to be recovered by friday for squat day.
Thankful: for learning daily
Thought: All things are difficult before they are easy. -Thomas Fuller
God bless, vigilance
DF
8.2.13
WU: foam
WO:
Squat: 135x5x2, 225x5x2, 275x3x2, 315x3, 365x3, 405x2x5
Reverse hyper: 8 plates x12x3
8.3.13
WU: foam, agile 8
WO:
front squat: 135x5, 185x3, 225x2, 245x2, 265x2, 225x4x2
GM: 185x12x3
Reverse hyper: bw x 12x3
Leg curl with band: 50reps
Weight vest walk 3 miles
KB swings: 53x30x3
sleep: 10hrs
diet: red
percent: 80%
Comment: I’m going to add in percent to my log. That’s just going to be a rough estimate of how I feel that day. Yesterday I ran over to my buddy’s gym and I was late getting off work so I just got in two exercises. Today I finished the workout. I didn’t get much of a warm up in last night and my hips felt terrible. Today I was feeling better. I’m still not completely recovered from when I was feeling terrible, but it’s coming back. The front squats felt more comfortable today as well. I need to work higher weights on my squats more often. I felt like as soon as I hit 405 I wasn’t comfortable with that weight on my back. This is the same issue I ran into when I was doing the strong 15 program. I need to work the squat more often with heavier weights. So I need to figure out how to implement that into my training. This week the rotation I’m on sucks and I’m not coming home feeling good.
Thankful: for being able to train
Thought: Just play. Have fun. Enjoy the game. -Michael Jordan
God bless, vigilance
DF
8.4.13
WU: foam, plyo push up
WO:
Wide grip bench to foam: 315x2, 335x2, 345x2, 355x1, 365x1
Sling shot: 365x3, 395x3
Dead stop bench: 315x1x5
Plyo push up: 3x5
DB mini incline: 100x19,13
Front raise: 95x10x3
DB shoulder work: 20x10x3
diet: green
sleep: 7hrs
feeling: 80%
Comment: felt ok going into today. Bench felt alright and the rest of the work was ok too. Just a very average training session. I’m hoping that I start to get my mojo back as the weeks go on. Have some deads tomorrow so I’m hoping that goes well. Hasn’t been the greatest week so far. Hoping this next week is a little better.
Thankful: for friendly people
Thought: Building a better you is the first step to building a better America. -Zig Ziglar
God bless, vigilance
DF
8.5.13
WU: foam, agile 8, jumps, reverse hyper, neck, pull ups
WO:
Rack pull from mid shin: 135x5, 225x5, 315x5, 365x3, 405x2, 455x2, 495x2x2, 505x2, 525x2, 545x2
Snatch grip deads: 225x8, 315x8x2
DB rows: 115x10x3
DB shrug: 115x20x2
Wide Squat: 225x5x2
Up down planks: 50
Glute ham: 20x3
diet: green
sleep: 6hrs
percent: 82%
Comment: Long day at the hospital again. The rack pulls felt good. I worked on sitting back and I felt it a lot more in my hammies. My back felt funky on the snatch grip deads so I didn’t go above 315. I finally had some intensity going into my last couple sets of the rack pulls and they felt pretty good. I’m hoping I can keep building up. I need to work my squats more throughout the week. Overall, not a bad day. I need to keep building.
Thankful: for my life
Thought: God gave us the gift of life; it is up to us to give ourselves the gift of living well. -Voltaire
Bonus Thought: In this life, we all typically find what we’re looking for
God bless, vigilance
DF
8.6.13
WU: foam
WO:
Squat: 135x5, 225x5, 275x5, 315x3, 335x8x3, 355x3, 385x2x2, 405x1
diet: green
sleep: 6hrs
feeling: 82%
Comment: for better or for worse I’m going to implement a smolov squat template into my training up until the meet. right now my gym can’'t decide if we’re going to do the one in Columbus or PA in late sept or early oct.
thankful: for history
Thought: The jury consist of twelve persons chosen to decide who has the better lawyer. -Robert Frost
God bless, vigilance
DF
8.7.13
WU: foam, boxing
WO:
Squat: 135x5, 225x5, 275x5, 315x2, 355x5x4, 380x3, 405x2x2, 435x1
Close bench: 225x3x3, 245x3, 265x3, 275x3
DB incline bench: 80x15x3
BB OHP: 145x8x3
Band flys: orange x 15x3
Blast strap tris: 25, 25, 35
Leg raise: 25x2
Band Face pull: 20x2
diet: green
sleep: 6 hrs
feeling: 85%
Comment: long day again at the hospital. Ran over and boxed for 45 minutes. Went to the gym and continued the intro phase of smolov. I felt great up until the last two sets then I was fatigued. I felt like I was finding my long lost squat groove. I’m glad that I’ll just be doing lunges the next couple days because my body needs it. I’m ready for this weekend already. I need to keep studying and eating.
Thankful: for teachers
Thought: Wise men speak because they have something to say; Fools because they have to say something. - Plato
God bless, vigilance
DF
8.9.13
Strained my hammie warming up so just did sled drags for a while
8.10.13
Still kind of sore so I went hiking
8.11.13
WU: foam, plyo push up, blast strap row, hyper
WO:
Bench with bands 2 second pause : 135x5, 185x3, 205x4x6
Dead press negative with 90lbs added: 225x1, 315x1, 325x1, 335x1x3
Flat bench 5 second negative: 80x8, 90x8x3
Skull crush: 135x10x4
Front raise db: 35x12x4
Side raise: 25x12x4
diet: green
sleep: 7hrs
percent: 90%
comment: feeling a lot better. I was beat up last week from squatting all those days in a row. Today felt a lot better. I was able to hit weight I was missing on the dead presses easily. I’m hoping to keep building every week.
Thankful: for a weekend to recharge
Thought: sometimes you have to go backwards to go forwards
God bless, vigilance
DF
8.12.13
WU: foam roll, agile 8
WO:
Squat: 45x10, 135x5, 225x5, 275x5, 315x3, 365x2, 405x2, 430x2x2
Dead: 135x5, 225x5, 315x3, 365x3, 405x3, 455x3, 475x3x2
RDL: 225x10, 315x10x2
Glute ham: bw x15x4
Ab wheel: 15x4
Back raise: 20x20x3
Leg raise: 25x3
KB swing: 53x25x4
diet: green
sleep: 6hrs
percent: 87%
Comment: I went into this workout feeling alright and I got through it ok. The squats still don’t feel great. I feel as though I’ve lost all the groove. I need to work on being consistent. I think doing this smolov template will be good for my squats considering I feel so terrible doing them. Everything else felt pretty good.
Thankful: for a good monday
Thought: value relationships
God bless, vigilance
DF
8.14.13
WU: the stick, foam, agile 8
WO:
Squat: 45x10, 45x5, 135x5, 225x5, 275x3, 315x3, 365x2, 405x1, 430x3
Close bench: 135x10, 185x5, 225x5, 245x3, 265x3, 285x3, 305x3, 325x3, 315x3
Incline: 135x10, 185x5, 225x4, 245x4, 225x4, 235x4
DB seated OHP: 70x5, 75x5, 80x5, 85x5
Dips: 20x8x6
pull up: bw x8x6
Leg raise: bw x8x6
Scarecrow: bw x8x6
diet: green
sleep: 6hrs
percent: 90%
comment: My hamstrings were sore as hell today. I got in early and sticked my legs for a while. That made me feel alright. I worked on wrapping my back around the bar and I felt more stable up top. I felt like I found my groove going into 405 and lost it for my final set. I’m feeling alright and I need to reconsider my volume on Mondays. I felt alright today.
thankful: for being able to reevaluate after mistakes
Thought: People tend to act rationally based on their own experience.
God bless, vigilance
DF
8.16.13
WU: foam, dynamic
WO:
Squat: 45x5, 135x5, 225x5, 275x5, 315x3, 365x2, 405x1, belt 405x1, 455x1, 425x4, 425x1
Reverse hyper: 4 plates x 15, 6 platesx 15, 8plates x15x3
Abs: 45x10x5
Sled drag: 4 plates
diet: green
sleep: 6hours
percent: 87%
comment: I still don’t feel comfortable with weight over 400 which is terrible. I feel like I’ve lost all ability to handle that weight. I’m excited to get back on this program and handle it easily. I like my new back positioning. I need to work on pushing out through my stomach as well. I was feeling a little mentally drained.
thankful: for getting through another week
Thought: life’s a garden, dig it - Joe dirte
God bless, vigilance
DF
8.17.13
WU: foam, dynamic, push ups, blast rows, neck, internal external rotation, pull ups
Bench close grip pause 1 inch off chest: 135x10, 185x5, 225x5, 275x1
add red band three grip: 135x5, 185x5, 205x4, 225x4, 215x4x6
Sling shot paused: 315x1, 365x1, 385x1, 395x1, 405x1x2, 365x3
DB bench: 110x8x4
Band tris: 33,22, 15
diet: green, weighed 214 and noticably leaner
sleep: 7hrs
percent: 89%
comment: felt alright today. I feel like training is going just ok right now. I need to get my mind and heart more into it. I feel moderate physically. I have my first shelf exam on Friday and have to go back to Erie for that. I was talking to my training partner about expectations. We both feel like we have a lot higher expectations and we need to focus more in on the process.
Thankful: for great training partners
Thought: The only way to have a friend is to be one. -Ralph Waldo Emerson
God bless, vigilance
DF
8.19.13
WU: foam, dynamic, reverse hyper, neck, leg swings, the stick
WO:
Squat: 45x10, 135x10. 225x5, 275x3, 315x2, 340x9x4
Deads: 225x5, 315x3, 405x1, 440x1x15
Glute ham: bw x15x4
Prowler
diet: green
sleep: 6hrs
percent: 92%
weight: 214
Comment: today felt better. I had some aggression going into my lifts which was nice. All in all, it was a good workout. I’m hoping to stay strong throughout the remainder of my meet prep.
Thankful: for family
thought: A man is what he thinks about all day long. -Ralph Waldo Emerson
God bless, vigilance
DF
8.21.13
WU: internal external, plyo push ups, pull ups, blast rows
Close grip bench: 45x10, 135x10, 185x5, 225x5, 265x3, 295x2, 315x2, 315x4, 315x2x2
Incline: 135x5, 225x2, 245x5x2
Squat: 365x7x5
Behind neck OHP: 95x8, 105x8, 115x8, 125x8, 135x8
diet: green
sleep: 6
percent: 80%
comment: today wasn’t the best day. My stress is way up because I have a shelf I have to travel for on Friday. I’m leaving tomorrow night and I’m not sure how it’s going to go. I’ve been mentally down the past couple days which has not helped at all. Was rushed to get to the gym because of my attending and didn’t get to eat. Was training empty which was stupid. I’m hoping the test goes well Friday and I can get some good training sessions in over the weekend.
Thankful: for people pushing me
Thought: Buy the ticket, take the ride. -Hunter S. Thompson
God bless, vigilance
DF
8.23.13
Squats: 135x5, 225x5, 275x5, 315x5, 365x3, 395x5x7
8.24.13
Squats: 135x5, 225x5, 275x5, 315x3, 365x3, 405x3x10
Speed pull: 315x3x5
8.25.13
Bench: 135x10, 185x5, 225x5, 275x3, 225x13x3
Incline DB: 90x10x3
DB incline row: 90x10x3
Behind the neck press: 45x10, 95x8, 115x8, 135x8x4
Pull ups: bwx5, 25x5, 35x5, 50x5x4
DB over head: 50x10, 60x10, 65x12x4
Bi and tri machines
DB side raise: 20x20x2
Curls and french curls
diet: red
sleep: 6-8
percent: 65-84
Comment: I had my first shelf exam on Friday so I drove into Erie on Thursday night. Didn’t get a lot of sleep going into friday. Took the exam and lifted on not a lot of food or sleep. Went out Friday night with my classmates I haven’t seen in a while. Drove in to Columbus for my dads birthday and left pretty early. Went for a 40 mile bike ride then do the squats after. It felt alright just not great. I ran out of time doing the deads. I’m glad I got the minimum in but I was hoping to get a little more work in on Saturday. Today I got in and had a pretty relaxed workout. Right now I feel ok. I start up OB tomorrow and I have no clue how it’s going to go. All in all, it was an alright weekend that was pretty packed.
Thankful: for driving around safely.
Thought: The best thing about the future is that it comes one day at a time. -Abraham Lincoln
God bless, vigilance
DF
8.26.13
WU: foam, dynamic
WO:
Squat: 45x10, 135x5, 225x5, 275x5, 315x3, 360x9x4
fat bar deads: 215x5, 305x5, 395x3, 465x1x12
Glute ham: bw x15x4
Sled drags: 4 plates x 4 trips, 6 plates x 6trips x 5
diet: green
sleep: 6
percent: 85%
Comment: felt pretty good today. got in around 5: 40 which was nice. I want to get closer to five. I think it’s easier getting in earlier. I started OB/GYN today and in my first delivery today which was pretty cool. It was nice to start with an uncomplicated one. I’m hoping to build up this week and keep my weight down. I ate like shit this past weekend. Time to lock it in again.
Thankful: for a great weekend with family and old classmates
Thought: The way to get started is to quit talking and begin doing. -Walt Disney
God bless, vigilance
DF
8.28.13
WO:
Wide grip bench pause first rep: 45x10. 135x10, 185, 225, 295x3, 305x3, 315x3, 325x3, 315x2x4
Incline bench: 185x10, 205x10, 225x8, 185x8, 135x10
Behind the neck press: 125x8x6
KB OHP: 53x15x4
Squat: 135x8, 228x5, 275x3, 315x3, 365x2, 385x6x5
diet: green
sleep: 6
percent: 80
Comment: squats were hard today. My quads felt sore and weak. Didn’t get a warm up in. It was about 100 percent humidity in the gym and I was dying. I need to eat a lot tonight and get after it either tomorrow or Friday. I don’t know when the gyms going to be open so I need to figure that out. I’m just going to work my squats and speed pulls. hopefully I’m going to get in on saturday and sunday as well.
thankful: for having an alright weeks so far and making it through my first c-section
Thought: You can’t let praise or criticism get to you. It’s a weakness to get caught up in either one. -John Wooden
God bless, vigilance
DF