8.29.13
WU: swings
WO:
Squat: 45x10, 135x10, 225x5, 275x5, 315x3, 365x2, 410x5x6
DB RDL: 100x15x4
Grip roller: 50x4x4
Curls
push downs
diet: green
sleep: 6
percent: 80
Comment: the gyms closed tomorrow so I got into a commercial gym today. My knees are a little sore. I feel like my form has improved significantly over the course of this program. I was planning on doing speed deads but they don’t let you so I just did DB RDLs. Squats ended up feeling alright. I’m hoping I have a good training session on Saturday. I feel like my squat is continuing to improve.
Thankful: for my girlfriend coming up
Thought: From the deepest desires often come the deadliest hate. -Socrates
God bless, vigilance
8.31.13
WU: foam, dynamic, 45 hyper, neck, jumps
WO:
Squat: 45x10, 135x10, 225x5, 275x5, 315x3, 365x2, 405x1, 425x3x6, 415x3x5
Deads with band: 135x5, 225x5, 275x3x5
Prowler walk: 275x100 yards x 6
Glute ham: 15x6
Neck: 35x20x6
diet: green
sleep: 7 hrs
percent: 83
Comment: Today was alright. I didn’t feel as strong today as I did on Thursday. I just need to keep working on my squat and have faith in the program. I signed up for the oct 6th meet at Lexen today and I’m looking forward to competing in that meet. I’m about 5 weeks out and I need to have great training sessions leading up to that. I need to lock the diet in and stay healthy and fresh leading up to that date. I need a solid four weeks of training leading up to that time.
Thankful: for football being back
Thought: Go bucks, It takes a lot of things to prove you are smart, but only one thing to prove you are ignorant. -Don Herold
God bless, vigilance
DF
9.1.13
WU: foam, push ups, neck, pull ups
WO:
Bench: 135x10, 185x5, 225x3, 275x1
add band: 185x3, 205x3x9
Incline: 135x10, 185x10, 225x8x4
Pull up: bwx5, 1 chain x 5, 2 chain x 5x4
Behind the neck press: 95x8, 115x8, 135x8, 145x8, 135x8x2
Pull down: 140x10, 190x10x6
DB OHP: 60x12x3
DB curl: 45x12x3
Band push down: orange x 33x3
DB side raise: 25x20x2
BB curl: 45x25x4
BB roll out: 135x15x5
diet: green
sleep: 7hrs
percent: 85
comment: today felt pretty good. I’m exactly 5 weeks out from the meet. I need to bust ass. Today I felt a lot better than yesterday morning. I need to stick to my diet and have a great training cycle leading up to the meet. I got motivated watching a 242 training partner squat 650 x 3 in only a belt then another hit 315 on an over head at 235. It’s nice being around people substantially stronger than yourself.
Thankful: for self reflection
Thought: Yesterday is but today’s memory, and tomorrow is today’s dream. -Khalil Gibran
God bless, vigilance
DF
9.2.13
WU: stick, leg swings
WO:
Squat: 135x10, 185x5, 225x3, 275x3, 315x3, 355x3, 405x2, 455x1, 465x1, 475x1, 365x9x4
Bench: 135x5, 185x3, 225x3, 275x3, 315x1, 335x1, 345x1
DB JM: 65x8x4
Machine flys: 230x10x4
GM: 225x8x4
Comment: today the squats felt a lot better which was nice. I didn’t feel like I struggled on the higher weight sets. The bench didn’t feel great which wasn’t surprising because I benched yesterday. I’m hoping that this week goes well.
Thankful: for my uncle and aunt
Thought: The only place success comes before work is in the dictionary. -Vince Lombardi
God bless, vigilance
DF
9.4.13
WU: foam, dynamic, neck, pull ups, push ups
WO:
Bench: 135x10, 185x5, 225x3, 275x3, 305x3x6
Squat: 135x5, 225x5, 275x5, 315x3, 365x2, 425x1, 390x7x5
Fat bar deads: 225x3, 315x3, 405x1, 455x1, 505x1x3
Reverse hyper: 3 plates x 20x3
hanging leg raise
diet: green
sleep: 6
percent: 73
Comment: bench felt good. my legs felt fatigued from monday. Got to deads and on the third rep I tweaked my R low back a little bit. It doesn’t feel good now and I’m upset about it. I need to be more focused on staying healthy and not being an idiot. I should just have been pulling with a normal bar and mad sure I had everything locked in. I got lazy and it cost me today. I have my first night call tomorrow and I’ll be pulling a 30 hour shift going into Friday. I have no clue how I’m going to run this weekend or if I’m going to back everything up a day. I need to ice my shit right now and get healed up. Didn’t help that it was a long day and being in the clinic upsets you. When you see people who are your age and having their 7th kid, people who are over 500lbs and pregnant or on dialysis and pregnant. It’s a very grey world we live in.
Thankful: for having a family that raised me to take responsibility for my life
Thought: there’s a fine line between helping someone and being an enabler
God bless, vigilance
DF
9.6.13
WO:
sled drag: 225 x 30min
Single leg 45 hyper, 45 hyper: 10x3x5
9.7.13
WU: lacrosse ball, foam, dynamic
WO:
Squat: 135x5, 225x5, 275x3, 315x3, 365x2, 405x1, 435x1, 415x5x6
Bench: 305x2x5
Behind the neck press: 135x8x4
DB fly: 45x 12x3
BB ab roll out: 135x6x6
diet: red
sleep: 6hrs
percent: 75
Comment: had an overnight on call on Thursday and was in the hospital for 30 hrs straight. Was dead and my back wasn’t even 60% on Friday. Went in this morning and hit this session. Felt fine on the squats and bench. Intensity wasn’t there and I didn’t sleep well last night. I’m hoping my back feels more fresh when I go in to train tomorrow.
Thankful: for making it through my first long shift
THought: Teach us to give and not to count the cost. -Saint Ignatius
God bless, vigilance
DF
9.9.13
WU: limber 11
WO:
Paused Bench: 135x10, 185x5, 205x3, 245x3, 275x3, 320x2x4
Squat: 135x10, 225x5, 275x3, 325x3, 375x3, 425x2x3, 375x9x3
Bench: 185x5, 225x3, 275x3, 300x3x4
DB OHP: 60x12x4
Pull ups: bw x10x4
Reverse crunch: bw x 30x4
diet: green
sleep: 6.5
percent: 79
Comment: I’ll probably open up with 325 on bench and 435 on squats. I’d rather hit a higher percent of my lifts in this meet. It was hot as shit in the gym and humid. This was a lift that I needed. Nothing felt terrible. It was challenging. I got in and did my stuff. I need to keep training hard and have a great week. I’m on call this weekend and Thursday so I need to lock in the diet and everything mentally this week. I had a shitty weekend. I was not productive and I felt like I’ve been in a rut since last Thursday. This was stupid considering I have the meet coming up. My weight’s up to 217 from 211 on Friday. I was hoping to get down to about 207 or 208 but the week before the meet and then cut the last 10 pounds.
thankful: for visiting my buddy this weekend
Thought: get stronger
God bless, vigilance
DF
9.11.13
WU: limber 11
WO:
Deads: 135x5, 225x5, 315x3, 375x3, 435x3, 495x3, 530x2, 530x1x2
Bench: 135x10, 185x3, 225x3, 265x3x2, 300x3x6
Squat: 135x5, 225x5, 275x3, 315x3, 365x2, 405x5x3
DB floor press: 100x10x2
Blast strap abs: bw x20x4
diet: green
sleep: 6
percent: 80
Comment: The deads felt better today. I need to be working those twice a week to feel comfortable with form. The R side of my low back still wasn’t 100% on those today. I decided to drop to singles to stay on the safe side and I think it was fine. It felt easy going up, just a little off. The gym was hot as hell again today and I’ve been good with the diet. I need to keep it up. I’m on call for a 30hr shift tomorrow so I’m hoping that doesn’t kill me for Friday. The bench was fast today and the squats felt alright. I worked on descending a little bit faster today and it felt alright.
Thankful: For those who give their lives serving
Thought: God bless the dead
God bless, vigilance
DF
9.13.12
WU: limber 11
WO:
Bench: 45x10, 135x10, 185x5, 225x3, 265x3, 300x2x5
Squat: 135x10, 225x5, 275x3, 315x3, 365x3, 415x1, 455x1, 435x3x7
SSB GM: 185x8x4
DB Fly: 60x8x4
Dips
Pull ups
diet: red
sleep: 7ish
percent: 87
Comment: tonight was a good night at the gym. I was able to get a nap in after my doing my 30hr shift. Tonight was one of the most impressive gym sessions I’ve seen. We had our 300lb guy hit a 700lb belt only pause squat, our 242 do a 700lb squat for a double, and the gym owner did 700x2 dead at 233. When you’re around that you need to have a better session. Impressive and motivating day at the gym. I’m feeling alright right now. I have another 12 hour shift tomorrow then I’m driving to Columbus. I’m going to train on Sunday and then go to the Queens of the Stone Age concert. I’m pretty excited for that. It will be a fast weekend but I think it will be good.
Thankful: for some sleep
Thought: Happiness depends upon ourselves. -Aristotle
God bless, vigilance
DF
9.15.13
WU: limber 11
WO:
Dead: 135x5, 225x5, 315x3, 375x3, 435x3, 495x3x5
DB incline bench: 100x8x4
Squat: 135x10, 225x5, 275x3, 325x3, 375x3, 405x1, 425x2
Behind the neck press: 135x8x3
Leg press: 7 plates per side x 4x4
Abs
diet: green
sleep: 8, woke up a lot
percent: 87
Comment: went into today feeling alright. Wasn’t at my normal gym. I wanted to have a big squat day today and that just didn’t happen after the deads. Overall it felt alright and I need to have a good week this up coming week. I’m three weeks out from the meet.
Thankful: for the concert I’m going to tonight
Thought: The only thing that comes to a sleeping man is dreams.-Tupac Shakur
God bless, vigilance
DF
9.16.13
WO:
45 hyper
Prowler push
Blast row
Curls
Tris
diet: red
sleep: 4.5
percent: 70
comment: my backs sore from the deads yesterday. I went in to get some blood moving today. Wasn’t feeling great and I’m still not feeling great. I’m hoping to get a ton of rest tonight and have a great day tomorrow.
Thankful: for a great concert last night
Thought: Always do whatever’s next. -George Carlin
God bless, vigilance
DF
9.17.13
WU: limber 11
WO:
Squat: 135x10, 225x5, 275x3, 315x3, 365x3, 405x2x2, 425x1, 435x1, 445x1, 405x2x2
Bench: 135x5, 185x3, 225x3, 275x3, 315x3x3
Push ups: 45x4
GMs: 185x8x2
45 hyper: bandx 30x4
diet: green
sleep: 7.5
percent: 80
Weight: 215.6
comment: The squats felt great today. I’m done using my sleeves up until the meet. The 445 was fast and felt great. The bench was not so great I got to my second set and my R pec just felt off. I did one more set, it was still off so I shut it down. The first set felt fast and I felt alright about the day up until that point. I just did some pushups to get blood in there and some other accessory work. I feel like I’m mentally and emotionally down right now. I got in later than I wanted to because I got caught in a delivery at the last minute at the hospital. I just need to work my ass off up to this meet and do my best.
Thankful: for all my preceptors
Thought: The way you see people is the way you treat them, and the way you treat them is what they become. -Johann Wolfgang von Goethe
God bless, vigilance
DF
9.19.13
WU: Limber 11
WO:
Bench: 45x10, 185x3, 225x3, 265x3, 300x3x2, 320x2x3
Deads: 135x5, 225x3, 315x3, 375x3, 435x3x2, 495x2, 525x1x3
Floor press: 225x4, 275x4x4
BB roll out: 135x8x4
Walk 3 miles
diet: red
sleep: 7
percent: 80
Comment: my chest is a little fatigued. Every rep was smooth. The deads were smooth but my body was feeling a little beat up. I went in yesterday and did some sled drags to get some blood moving and I might have over done it. I’m going to train Saturday/Sunday and I hope it goes well. I’ve hit all of my openers fairly easily and I’m excited to see how the next couple of weeks go. Our gym is looking great going into this meet and I think some of the guys are going to make a name for themselves.
Thankful: For getting to train
Thought: If you love life, don’t waste time, for time is what life is made up of. -Bruce Lee
God bless, vigilance
DF
9.21.13
WO:
Squat: 135x10, 225x5, 275x3, 315x3, 365x3x2, 405x2x5
Bench: 45x10, 135x5, 225x5, 275x3, 305x2x5
Comment: just had a quick work out. Going to the OSU game
God bless, vigilance
DF
9.23.13
WO:
Deads: 135x5, 225x3, 315x3, 375x3, 435x3x2, 495x2x5
Bench: 135x10, 185x3, 225x3, 240x3, 285x3x5
Glute ham: 10x15x4
Pull ups: 10x4
diet: green
sleep: 7
percent: 84
Comment: two weeks out from the meet and I’m feeling alright. Everything was easy today. I’ll be tapering down for the next two weeks.
Thankful: for going to the buckeyes game
Thought: Four things for success: work and pray, think and believe. -Norman Vincent Peale
God bless, vigilance
DF
9.24.13
WU: Limber 11
WO:
Squat: 45x10, 135x10, 225x5, 275x3, 315x3, 365x3x2, 410x2x5
Bench: 45x10, 135x10, 185x3, 225x3, 275x3x2, 315x3x5
Glute ham: 15x4
Pull ups: 10x4
DB flys: 60x10x4
Ab rollout: 135x8x4
diet: green
sleep: 6
percent: 85
Comment: today felt alright. My hammies are a little sore. The squats felt fast. The bench felt great. I’m hoping just to lock everything in over the last four workouts. I need to put myself in a position to be my best the time of the meet. I think tapering down is going to help my body immensely.
Thankful: for my gym owner
Thought: It is our choices… that show what we truly are, far more than our abilities. -J. K. Rowling
God bless, vigilance
DF
9.26.13
WU: limber 11
WO:
Bench: 45x10, 135x10, 185x3, 225x3, 275x3x2, 315x2x5
Dead: 135x5, 225x5, 315x5, 375x3, 435x3x2, 465x2x5
DB fly: 60x8x4
Glute ham: 10x10x4
pull ups: bw x 10x4
diet: green
sleep: 6.5
percent: 82
weight: 214
Comment: Everything was moving quick today. I’m still tapering down for the meet. I have three training sessions left before the meet and I’m feeling alright. I’ve hit all my openers easily and I’m hoping for a better outcome this meet. I’ve put in the work and I hope it pays off. I’m gonna see if I can get my weight down to about 207 by Friday and I’ll cut for Saturday to 198. If not I’m content being a lighter and leaner weight going into this meet. The bench was fast today and the deads went up quick as well. I’m hoping by the time of the meet I’ll be completely recovered and ready to go. I’m glad there’s a lot of guys from my gym going down.
Thankful: for happier attendings
Thought: worry about what’s most important
God bless, vigilance
DF
9.28.13
WU: limber 11
Squat: 45x10, 135x10, 225x5, 275x3, 315x3, 355x3, 385x2x5
Bench: 45x10, 135x10, 185x3, 225x3, 265x3, 285x2x2, 315x1x3
Pull ups: bw x10x4
45 hyper: 20x15x4
Side raise: 20x20x3
sleep: 8
percent: 85
diet: green
comment: today felt alright. the bench flew and the squat felt fast as well. I’m going to open with 425 on the squat and 325 on bench. These should be very easy weights to hit. I’m expecting to hit a lot more of my attempts at this meet. I’m excited to see how this goes and it should be a great time. We have about six guys from my gym going down and my training partner from columbus is doing this meet too. It should be a lot better environment. I’m one week and a day out from the meet. I have two training sessions left where I’m just tapering down. I’m excited thinking about this meet.
Thankful: for a day off
Thought: Lost wealth may be replaced by industry, lost knowledge by study, lost health by temperance or medicine, but lost time is gone forever. -Samuel Smiles
God bless, vigilance
DF
10.1.13
WU: limber 11
WO:
Bench: 45x10, 135x5, 185x5, 225x3, 265x3x2, 295x1x3
Deads: 135x5, 225x5, 315x5, 375x3x2, 435x2x4
Glute ham: bw x10x3
pull up fat grip: 10x3
blast row: 10x3
Squat: 135x10x3
percent: 87
diet: green
sleep: 7
Comment: I started pounding water yesterday and my weight shot up to 220. Not ideal but whatever. When I start cutting that out I’ll probably be down to a significantly lighter weight. Today everything felt fast. I’m excited to take a couple days off leading up to the meet. I’m expecting to be completely recovered which will be nice. I’m excited for this meet and just to get the competition experince. The taper has felt alright. I’m hoping it continues to go well the rest of the way out. Only one quick training session left on Thursday and then it’s all rest. I’m hoping to add to my total at a lighter body weight.
thankful: for the happiness children bring
Thought: be the best parent you can be
God bless, vigilance
DF
10.3.13
WU: limber 11
WO:
Squat: 45x10, 135x10, 225x5, 275x3, 315x3x2, 365x2x3
Bench: 45x10, 135x10, 185x3, 225x3x2, 275x2x3
diet: green
sleep: 8
percent: 87
Comment and pre-meet thoughts: Today everything felt light which was nice. The weights moved well and I thought my form was locked in. I’m just going to rest and keep my diet locked in for the next couple days. I’ll probably cut food and water at noon on Friday and see what I can get to by Friday night. Weigh ins are at 7 on Saturday and the meet is on Sunday. The thing I need to think about most is confidence. That’s what killed me the last meet. The attempts I’ve picked are as follows
Squat: 425, 475, 510
Bench: 320, 355, 375
Dead: 520, 575, 615
My thinking was to be more conservative on my opening attempts and get confidence for the rest of the lifts. I’ve practiced with 2 second pauses on bench and I’m feeling most confident about that lift. Today the squats felt like nothing at about 70%. I’m feeling better going into this meet than my first one. All of my openers I’ve hit for triples about 2-3 weeks out from the meet. The goal is today, tomorrow and saturday to get as much rest in as possible. I’ll probably go for a walk to relax and keep the blood moving the next couple days. My bags are packed and it will be nice lifting at home. The thing I need to do more at this meet is enjoy myself. The first meet I felt bad from the first squat attempt and I really didn’t enjoy the day. I need to appreciate the opportunity to compete. I need to compete with myself and have confidence in my abilities. I’ll have a full write up on Monday late Sunday night depending on how tired I am and how late I get back to Youngstown.
Thankful: for being able to stay healthy throughout this training cycle
Thought: focus on what I can control
God bless, vigilance
DF