Vanilla Gorilla Log

Training Training Logs
401

1.5.14

WU: foam, jog, limber 11

WO:
Squat: 45x5, 135x10, 225x5, 315x4, 365x3, 405x1, 420x5x5
Dead convo/sumo: 135x5, 225x5, 315x5, 405x2, 455x1, sumo only 500x3x2
A1: SSB GM: 155x10x3
A2: SSB lunge: 155x8x3
SSB squat: 155x20
B1: Belt squat: 4 plates x10x3
B2: BW hyper: 15x3
B3: hanging leg raise: bw x 8x3
Prowler: 8 plates x 30 yards x 10

diet: green
sleep: 8
percent: 90
weight: 220.5
location: PSD

Comment: squats felt ok. Depth was great, I just didn’t feel strong on those. Deads felt alright, I need to start making sure I hit these consistently because I didn’t feel too strong on them. The rest of the workout was good. I need to get my work capacity high and focus on getting stronger every week. I enjoy taking it week to week and just focusing on improving either through weight or the reps.

Thankful: for getting a chance to catch up

Thought: You build on failure. You use it as a stepping stone. Close the door on the past. You don’t try to forget the mistakes, but you don’t dwell on it. You don’t let it have any of your energy, or any of your time, or any of your space. -Johnny Cash

God bless, vigilance
DF

402

When is your next meet btw?

Are you going to try and cut to 198? I think you may as well just commit to being a 220 man. You’re a really big 198 lol. I’m anxious to see you compete again, because you’ve got a way bigger squat than your meet results thus far indicate. It’ll be an awesome feeling if you can get everything dialed in and crush a squat in a meet of well over 500; you’re definitely capable of it.

403

[quote]csulli wrote:
When is your next meet btw?

Are you going to try and cut to 198? I think you may as well just commit to being a 220 man. You’re a really big 198 lol. I’m anxious to see you compete again, because you’ve got a way bigger squat than your meet results thus far indicate. It’ll be an awesome feeling if you can get everything dialed in and crush a squat in a meet of well over 500; you’re definitely capable of it.[/quote]

I’m looking to do the 100% RAW meet in Erie, PA. It’s in April sometime. I did sub par the past two meets. I’d like to see some improvement from the first two attempts. There’s a fair amount of guys from my gym doing the RPC/XPC meet in March so I’m tempted to do something during that meet as well. As for my weight, I don’t plan on cutting down to 198 any time soon. However, I would like to walk around at 210. Diet wise, I got very sloppy over the past couple months and I would like to get back into better shape. I agree that I’ve way under performed in the squat. I think the biggest mistake I’ve made over the past year is not sticking to the concept of adding weight to the bar. I’d love to have a complete meet and actually come out of one feeling good about my performance. Thank you for the log support. When are you competing again?

1.7.14

WU: foam, limber 11, job

WO:
A1: BSS quarter full: 65x8x3
A2: SSB box squat: 245x8x3, 185x20
A3: belt squat: 5 plates x 6x3
B1: bench: 45x10, 135x10, 185x5, 225x15x3 mid grip
B2: Pull ups: bw x 8x6
B3: Glute ham: bw x 8x6
Prowler: 4 plate, 1 plate x 30x 8

diet: green
sleep: 7
percent: 85
location: PSD

Comment: Training went alright tonight. I didn’t get a lunch today and just had a shake. I didn’t have much energy going into this training session. I’m in the hospital early the rest of the week and I’m ready to be done with this surgery rotation.

Thankful: for my parents

Thought: Patience, persistence and perspiration make an unbeatable combination for success.
Napoleon Hill

God bless, vigilance
DF

404

[quote]vanillagorilla33 wrote:
Thank you for the log support. When are you competing again?
[/quote]
Gonna do the one here in Knoxville on March 8th!

405

1.9.14

WU: foam, limber 11, box jumps

WO:
Squat: 45x10, 135x10, 225x5, 315x5, 365x3, 405x2, 460x5, 315x15
Pause squat: 365x3x4
B1: OHP: 95x20x3
B2: Reverse hyper: 4 plate x 12x3
B3: Hanging leg raise: bw x 8x3
B4: hyper: bw x 10x3
B5: Pull up 4 sec negative: bw x 5x3
Sled drag: 4 plates x 30yards x 25

diet: green
Sleep: 6.5
percent: 83
location: psd
weight: 219

Comment: I’m still having huge mobility issues. I’m hitting depth on the 2nd rep but it’s almost like I need to take a rep before I get there. This is unacceptable. It’s like my hips are locking up right below parallel. I need to work on mobility whether that’s doing ten minute squats or something. I didn’t feel great today, but I’m glad I hit my numbers and I’m moving on. I just need to improve every week and stay focused. Tomorrows my last day of general surgery and I’m very happy about that. I start ortho next week and my hours are a lot better. I’m hoping to get a better grasp of my anatomy over the next month and get my study grind on.

Thankful: for making progress on life plans

Thought: I’ve always wanted to sail around the world in a handmade boat, and I built a boat. -Will Ferrell

God bless, vigilance
dF

406

1.11.14

WU: pull up, push up, internal/external rotation, band pull aparts

WO:
Bench: 135x10, 185x5, 255x5, 305x2, 335x4, 325x6
Sling shot: 375x6
A1: DB incline: 95x15x3
A2: DB row: 120x12x3
B1: Behind the neck: 115x10x4
B2: serrano press: 15x10x4
Prowler: 4.5 plates x 50 yards x 5, x100 yardsx2

diet: red, cheat day
sleep: 8
weight: 219
percent: 80
location: PSD

Comment: bench did not feel good at all today. last week I felt great, this week my lats were sore and I wasn’t tight or stable throughout the whole lift. The accessory work felt ok. I’m glad I got the work in and over all it was an ok session. I’m glad I got in and did the lift and I just need to work on having a better day tomorrow.

Thankful: for having my boo up here and surgery is over

Thought: The more you like yourself, the less you are like anyone else, which makes you unique. -Walt Disney

God bless, vigilance
DF

407

1.12.14

WU: foam

WO:
Squat: 135x5x2, 225x5, 315x5, 365x3, 405x2, 425x5x5
Dead: 135x5, 225x5, 315x4, 405x2, 495x1, 515x1x4
A1: SSB GM: 165x10x3
A2: SSB Lunge: 165x10x3
B1: Glute ham: bw x 10x3
B2: hyper: 25x10x3
B3: reverse hyper: 110x10x3

diet: green
sleep: 9
percent: 85
location: PSD
weight: 222

Comment: My weight shot up after my cheat day. I will be probably down to 217 by the end of the week. Today’s lift was pretty good. My buddy and training partner from Erie came out and he had a great day. The gym was packed. My deads were marginal but I think they’ll improve over time. I’m thinking about doing one more progression week then taking a deload at 70 percent of everything. I just need to focus on adding weight to the bar and getting stronger over the next couple weeks and I’m looking forward to seeing what I can do. It will be fun.

Thankful: for seeing my buddy

thought: The purpose of our lives is to be happy.- Dalai Lama

God bless, vigilance
DF

408

1.14.14

WU: foam, limber 11, leg swings

WO:
Squat: 135x5x2, 225x5, 315x5, 365x3, 315x5x10 45 sec rest
A1: Bench: 205x3x9 three grip
A2: hex bar dead: 315x3x5, 365x2x4
B1: Glute ham: 10x10x3
B2: reverse hyper: 180x15x3
B3: 45 hyper: 10x15x3
Prowler: 4 plates x 30 yards x 8

diet: green
Sleep: 6.5
percent: 85
weight: 219
location: psd

Comment: starting a 13 week training cycle up for my meet on april 12 in erie. I’ll be doing a deload just about every 4th week. I’m interested to see how this goes. I’ll probably turn this in to a four day split workout, but this weekend I’m going to a wedding so I’ll be going three days. Today was pretty high volume but I felt good. Didn’t use a belt for anything. Tried to move the weight as fast as possible and speed felt ok. Was around 60% for the squat and 50 for the bench and dead.

thankful: for taking care of some errands today

Thought: love your neighbor

God bless, vigilance
Df

409

1.16.14

WU: foam, limber 11, leg swing, run

WO:
Front squat: 95x5, 135x5, 175x5, 190x5, 205x5, 220x5, 235x5
Clean and press last rep: 115x5, 165x3, 215x3x5
A1: neutral pull up: bw x 12x4
A2: BW hyper: bw x 12x4
A3: DB incline: 60x13, 65x12x3
A4: Y,T, W: 10x10x4
Prowler: 4 plate, two 25s x 30 yards x 10

diet: green
sleep: 8
percent: 80
weight: 219
location: PSD

Comment: I didn’t feel great this session. I am terrible at front squats so I’m going to try to do these once a week. They felt ok today, but I’m crappy with them. The cleans felt ok. I haven’t done those in a long time either. This day is challenging for me but it’s light so it’s a nice recovery day as well. Ortho has been mentally and physically exhausting thus far. I’m leaving to go to a wedding tomorrow so I’ll train again on Sunday. I was using this week as a somewhat deload week going into a 13 week cycle leading up to my meet in April. I think I’ll be on vacation during that march meet which pisses me off because I’d like to be there for my team. I’m excited because it looks like I’ll be going to a couple conferences in the next couple months so hopefully those go well.

Thankful: for my buddy getting married

Thought: put in the work

God bless, vigilance
DF

410

1.19.14

WU: foam, limber 11, leg swings

WO:
Squats: 135x5x2, 225x5, 315x5, 365x3, 405x2, belt, 405x15
bench: 135x5, 225x5, 275x3, 295x5x3
Deads opposite grip convo: 225x5, 275x5, 325x5x3
A1: black band GM: x15x3
A2: hip ups: 225x10x2, 275x12
Sled walks: 7 plates x 30 yards x 20

diet: red
weight: 222.5
sleep: 8
percent: 85
location: psd

Comment: today called for a 10RM squat. I took 405 knowing that I could hit above that. The first five reps I tried going fast and I cut them about an inch high on video. I felt like my reps progressively got better and better. I should have sacked up and hit it for 20. I need to commit to mobility work every day because it seems like my hips are locked up until I hit heavier weight. The rest of the main lifts I took for a deload. I’m about 12 weeks out from the meet I’d like to do and I’m feeling ok. I just need to put in the work and keep my diet locked in.

thankful: for my buddy who got married to a good girl yesterday. it’s always nice seeing two good people together

Thought: work on your weaknesses and utilize your strengths

God bless, vigilance
DF

411

1.21.14

WO:
Squat: 135x5, 225x5, 315x3, 365x1, 405x1, 365x4x11, 70 second rest
A1: hex dead: 135x5, 225x5, 315x3, 365x3, 415x2x6
A2: band bench: bands x 5, 135x5, 185x3, 215x3x9 three grips
B1: glute ham: bw x 12x3
B2: reverse hyper: 90x14x3
B3: 45 hyper: 10x12x3
Prowler: 4 plate x 30 yard x 10

diet: green
weight: 216.5
sleep: 6.5
percent: 83
location: psd

Comment: for the squats I set up a band at a point right below parallel so I was hitting it every single time. I’m going to continue to use this in my training throughout the cycle. My squat depth has been questionable and I need to correct that. I need to implement more mobility work because I feel like I have to pull myself down to that level. I’m a little sore from my training on Sunday. This squat rest was much easier than last week. I need to keep getting better every day. My stress is up a fair amount. I’ve been think more about having to move out of my apartment and then also about what residency I plan on goign into. All of this makes me stress out. i need to pray and meditate more.

Thankful: for some organization

Thought: Man needs difficulties; they are necessary for health. -Carl Jung

God bless, vigilance
Df

412

1.23.14

WU: foam, limber 11, box jumps 3x5

WO:
Front squat: 135x4, 190x3, 205x3, 220x3, 235x3, 250x3
Cleans: 135x5, 185x3, 225x3x8
A1: Pull ups: 25x10x4
A2: bw hyper: 10x10x4
A3: DB incline bench: 70x12x4
A4: Y, T, W: 10x7x4
B1: Behind the neck press: 95x15x3
B2: prowler low bar/high bar: 90x60x 8

diet: red
sleep: 8
percent: 83
location: psd
weight: 217
stress: moderate

Comment: today was an alright day. My front squat is pretty crappy, but I’m working on it. Cleans felt a lot better today. Overall a pretty good training session. I’m upset that I wasn’t cleaner with my diet today, I ate food brought in by a drug rep. I’ll be heading home this weekend for my moms birthday and I’ll get my training session in there. I’m going out to Akron next friday for their strength seminar out there, should be a good time. Today I had a patient die in front of me. Kind of a weird experience because I was a lot more involved in the care than I have been before.

Thankful: my friends kid is healthy

Thought: But the attitude of faith is to let go, and become open to truth, whatever it might turn out to be. -Alan Watts

God bless, vigilance
DF

413

1.25.14

WU: stick

WO:
Squat: 135x5, 225x5, 315x3, 365x2, 405x1, belt 425x8
Pause squat: 365x2x2
Dead convo/sumo: 135x5, 225x4, 315x3, 425x2, 475x1, 515x1x3
Bench: 135x10, 185x5, 225x5, 275x3

diet: red
sleep: 8
percent: 80
weight: 220
location: power shack

Comment: today I thought I was going to have a lot more time to train. I got in the main movements and wasn’t too pleased how they went. The squats felt good, but I was slow after that. I hit the number I was supposed to but I would have liked to hit more. The deads didn’t feel great and I need to start smoking those. I’m going to start hitting my deads on Monday and moving the trap bars to Friday.

Thankful: for making it home safe and seeing my grandparents

Thought: The best revenge is to be unlike him who performed the injury. -Marcus Aurelius

God bless, vigilance
DF

414

1.27.14

WU: foam, limber 11, box jumps 5x3

WO:
Squat: 45x5, 135x5, 225x5, 315x5, 365x3, 405x2, 405x3x10 100sec rest
A1: band bench: 205x2x12 multigrip
A2: deads sumo convo: 135x5, 225x5, 315x4, 405x2x6
B1: Glute ham: 15x10x4
B2: reverse hyper: 180x15x4
B3: 45 hyper: 10x10x3

diet: green
sleep: 7
percent: 83
weight: 218
location: psd

comment: today felt pretty good. I’m going to train tomorrow as well which might be a questionable move, but whatever. This is going to be a weird week because I’m going out to Akron on Friday for a strength conference. I’ll lift tomorrow, Thursday, light on Friday at seminar and Sunday. I’ll try to go Tues, Thurs, Sun until the meet or when I move. I just need to get into a solid routine and I don’t know if that’s going to happen over the next couple weeks. I started to get my programming from Clint and I’m going to start that tomorrow. That’s part of the reason that I’ll be a little out of wack over the rest of the week.

thankful: for a new change to my programing

Thought: try to keep an open mind

God bless, vigilance
DF

415

1.28.14

WO.
Box squat green bands: 45x5, 135x5, 225x3, 285x2x8 45sec rest
Speed pulls with black band convo: 135x3, 225x2, 315x1x10 45 sec rest
GM: 135x8, 185x8, 225x8x3
A1: glute ham: bw x 10x4
A2: pull ups wide: bw x 12x2
A2: multigrip db kickback: 25x10x2
A4: single arm db sit up on ghr: 40x10x4

Diet: green
Weight:217
Percent: 85
Location: psd
Sleep:6.5

Comment: todAy started the Darden programming. It’s a little lower percentage but it felt really good. I didn’t feel terrible from yesterday and overall I’m content.

ThAnkful. For heat

Thought- focus on the effort

God bless, vigilance
DF

416

1.30.14
WU: limber 11
WO:
Bench with 100lb chain: 45x10, 135x5, 195x3x9 45 sec rest 3 grip
3 board no chain: 325x4x3
4 board: 335x3x2
1 board: 330x1x2
Incline tate press: 35x12, 40x12x2
Pull ups w/ reverse orange band: 25x3
DB row: 120x12x3
Dimel dead: 225x10
Standing banded abs: 1 set of a lot

2.1.14
WU: foam, limber 11, box jumps: 5x3

WO:
Squat: 135x5, 225x5, 315x5, 365x2, 405x1, 435x1, 405x5, 365x10
Bench: 45x10, 135x5, 185x3, 225x3, 275x3, 310x1, 340x3
2 board: 330x5, 320x5, 325x5
Dead convo 110lb chain: 135x5, 225x3, 315x3, 365x1, 410x3
Sumo dead: 420x3x3
Incline Db sit up: 70x8x3

diet: red
weight: 218
sleep: 8
percent: 70
stress: medium
location: psd

Comment: Well my internet hasn’t been working all week which has been a pain in the ass. It’s amazing how dependent I am on that shit. It’s kind of disappointing. This week I joined the Army Reserves Medical Team so I’m officially Lieutenant Dan, except I have my legs. That’s been a 2 year pain in the ass process, but I’m glad it’s over and I’m glad I’ll be able to serve my nation. I went out to Akron yesterday for the strenght seminar that featured JL holdsworth, julia ludewski, and Lonnie Lowery of Iron radio.

I was content with all of their talks. JL had the most impressive one talking about programming for different skill levels. The practical portion was disappointing for the most part. I was really hoping to pick up some bench tips because my form is abysmal and that didn’t happen. I got some good tips on my squat form from Brandon Smithly or however you spell his last name. I need to work on bringing my T spine into extension which has been an issue for me for a long time. I thought Joe Schillero put on a great seminar especially for being his first.

I had a shit day today training. I feel pretty beat up and I need to take advantage of having two days off and come back and bust ass next week.

Thought: work on keeping an open mind and lessing the grip on ego

Thankful: for learning yesterday

God bless, vigilance
DF

417

2.4.14
WU: limber 11, foam, jumps

WO:
Box squat green bands: 45x5, 135x5, 225x3, 300x2x8 45 sec rest
Speed deads w/ green band: 135x5, 225x3, 315x1, 355x1x10 45 sec rest
Chain suspended GM: 225x3, 245x3x4
GHR: 10x10x4
Blast strap row: bw x 15 x 2
DB multipgrip tris: 25x10x2
DB incline abs: 80x10x4

2.6.14

WO:
Bench w/ red mini bands: 45x5, 135x5, 195x3x9 multi grip 45 sec rest
3 board: 225x5, 275x3, 335x3x2
4 board: 335x2x2
1 board: 335x1
Incline tate: 45x12x4
Pull ups w/ orange band: bw x 23x4
Incline DB row: 80x10x3
Dimel dead: 135x10, 225x10
Abs: reverse crunch to dragon fly x reps

diet: red
sleep: 7
percent: 85
location: psd
stress: high
weight: 218

Comment: started week two today and I’m feeling a lot better. I’m starting to buy in to the program and I’m hoping for a good training session on Saturday. I’m in erie for a shelf now and I’ll be traveling all over this weekend and moving out of Youngstown so I’m stressed out. I have a surgery shelf tomorrow and I’m very happy that I’m done with my surgery rotations. I’m excited to move on and I hope my cleveland rotation goes well. I’ve loved my gym in youngstown and I’ve trained with some of the strongest guys I’ve ever met. It’s motivating being around them and I’m excited to see how the rest of my rotations go.

thankful: for getting back to erie safely.

Thought: surround yourself with good people and go out of your way to meet new people

God bless, vigilance
DF

418

2.8.14

WU: foam, box jumps, limber

WO:
Squat: 45x5, 135x5, 225x5, 315x3, 365x2, 405x1, 455x2, 395x9
Bench: 135x5, 225x3, 275x2, 315x1, 355x1
3 board: 325x3x5
Dead w/ 55lb chain: 135x5, 225x3, 315x1, 405x1, 455x1, 485x3
Sumo: 315x1, 405x1, 455x3x3
Standing abs

diet: red
sleep: 8
percent: 75
location: PSD
stress: high

comment: training has been marginal. I feel like my pulls are getting a little better. My squat form has improved a lot but it’s still not where I’d like it to be. The bench I was expecting to hit a double but my form just broke down again. It was a good indicator of where I’m at currently. My diet has been miserable with me traveling everywhere and I need to be super clean over the next four weeks. it’s been a wild couple of days. I drove back to Erie and took my surgery shelf. I went back to youngstown and trained on Saturday. I didn’t feel great because I was behind on sleep and I went out on Friday. I went out with my youngstown training crew and had a good time last night and I moved over to Cleveland today. I loved PSD and I had some of the strongest training partners out there and I’m thankful I had the experience of meeting and training with all those guys. I’ll be training at Old School Iron in cleveland. I went in there today and it looks like an awesome gym so well see how that goes over the next four weeks. I’ll be all over the place over the next 6 weeks so I’m just going to have to take things a day at a time and do my best.

thankful: for PSD in Youngstown, Mike Bartos and all the training partners I had there

Thought: You are never too old to set another goal or to dream a new dream.
C. S. Lewis

God bless, vigilance
DF

419

2.10.14

WU: limber 11

WO:
Box squat green bands: 45x5, 135x5, 225x3, 275x2, 315x2x6
convo deads orange bands: 135x5, 225x2, 315x2, 365x1, 385x1x6
Chain suspended GM: 155x10, 245x5, 295x3, 315x1, 295x2x3
Glute ham: 15x10x4
lat pull down: 180x10x2
Tricep pushdown: 70x25x2
Incline DB situp: 65x10, 75x10, 85x10x2

diet: green
sleep: 8
location: old school iron
percent: 87
mood: out of place

comment: Trained at old school iron in cleveland today. It’s one of the nicest gyms I’ve ever been in. They have a ton of equipment and it looks like some strong guys are training there. sucks that I don’t know anybody there yet and I do miss having my training partners from youngstown, but I think it will be a nice place to train over the next four weeks. today was my first day at a new hospital in cleveland. It went well. It went at a good pace and I think I’ll learn a lot this month. I’m hoping that this rotation goes well and that I continue to learn.

thankful: for a positive first day

Thought: The way to get started is to quit talking and begin doing.
Walt Disney

God bless, vigilance
Df

420

2.13.14

WU: limber 11

WO:
3 board press w/ red band: 235x3x11, 3 grip, 45 sec rest
2 board: 315x3x2
4 board: 315x3x3
1 board: 345x1
incline tate press: 45x19, 18, 17, 16
pull up w/ reverse orange: 30, 26
GHR w/ stick: 15
ABs: reverse crunch x 25

diet: green
sleep: 6.5
percent: 85
location: old school iron cleveland
stress: medium

Comment: this session felt great. the one board felt super fast and easy. I just need to work on being consistent on the bench. I’m going to be doing a ton of traveling over the next 6 weeks and that’s stressing me out. I’ll be moving out of my youngstown apartment then going down to columbus. I need to relax a little bit more and make sure i’m decompressing.

thankful: for great residents on this rotation

thought: I don’t hate women - they just sometimes make me mad. -Eminem

God bless, vigilance
DF