5.12.14
WO:
Bench: 45x3, 135x3, 225x2, 275x4, 310x4, 345x3
3 board: 330x3x3
make shift red band sling: 330x2x2
Bench: 235x10x3
Lat pull down: 200x12x4
Incline tate press: 45x20x3
diet: green
sleep: 7:18- 72% HR 54
percent: 86
location: metro - north
weight: 224
Comment: This week is somewhat of a deload and then I’ll be working on hitting PRs next week. I’ve been working with Clint Darden over the past 14ish weeks and I’m interested in seeing how it turns out. My bench felt pretty good today. I hit numbers I hit about a month ago but it felt a lot more smooth today. The board bench and sling bench felt fast. My stress is doing ok. I’m hoping a couple things fall into place this week for school. I’ve started up with my step 2 board studying and it’s gone ok thus far.
Thankful: for patients with a sense of humor
Thought: Truth can be stated in a thousand different ways, yet each one can be true.
Swami Vivekananda
God bless, vigilance
DF
5.14,14
WO:
Box squat w/ green bands: 45x5, 135x5, 225x3, 275x2, 315x1x9
free squat green band; 315x1x2
pause squat: 315x5
Goblet squat lunge: 60x10x2
reverse hyper: 100x10, 150x10x3
Glute ham: bw x 15x2
Plank 2 min x 3
jiu jitsu
Diet: green
sleep: 6.5
percent: 83
location: metro
Comment: The band tension sucked today. Everything felt pretty good. I need to start doing some mobility work especially after a long day. Everything else felt fine. I got back into jiu jitsu this week and I’m happy with that decision. I’m rusty but I’m glad to be training again. I’m very out of shape.
Thankful: for being home
THought: The most influential of all educational factors is the conversation in a child’s home.
William Temple
God bless, vigilance
DF
5.16.14
WU: foam
Bench: 185x6x2, 225x5, 255x5x4
2 board: 275x1, 295x1, 315x1, 335x1, 255x1
Dead: 135x5, 225x3, 315x2, 405x1, 455x1, 495x1, 535x1, 515x1
GM: 185x3, 225x3, 245x3x2, 265x3, 285x1
Chins: bwx15x4
Tri overhead press; 115x20x4
Facepulls: 110x20x3
diet: green
sleep: 7
percent: 85
location: metro
god bless, vigilance
DF
5.21.14
WU: Foam
WO:
Bench: 45x5, 135x3, 185x3, 225x1, 240x8, 276x6, 315x6
3 board: 340x2x4
Sling: 340x2x2
Bench: 240x10x3
Dips: bw x 25x2
GHR: bw x 12x2
Pull up: bw x 15x2
diet: red
sleep: 6:48 - 75% HR 45
location: metro
weight: 219
Comment: The lift did not feel great. I was exhausted and didn’t get in there until later than expected. I was hoping for a rep PR yesterday and I just wasn’t there. The 3 board felt pretty good and the sling felt easy.
Thankful: for coffee
Thought: spend the extra time to see how people are doing
God bless, vigilance
DF
WU: kb goblet squat, bw bss, single leg rdl
WO:
Box squat: 275x4x6 one minute rest
Squat: 275x1
pause: 250x3x3
Lunge: 45x10x3
GM: 225x10x3
ghr: bw x 12x2
KB skull crush: 45x15x2
plank: 1 min x 2
diet: green
weight: 220
location: metro north
percent: 70
sleep: 7:03 - 77% HR 47
Comment: got off late again and both power racks were being used. so band squats weren’t happening. I just upped my percent by 5 and did my squats at 55%. I’m very run down and I needed this weekend. Yesterday, Relson Gracie was at my gym so it was a good experience getting to meet him. The dude’s wild, but has truly mastered the sport which is an awesome thing to see. I need to make sure I get my rest.
Thankful: for learning more than I expected from the field I’m entering
Thought: death is the reminder to appreciate life
God bless, vigilance
DF
5.25.14
WU: foam
WO:
Bench: 45x10, 135x3, 185x3, 205x8, 245x6x2, 275x4x6
1 board: 315x1, 335x1, 355x1
Dead: 135x5, 225x3, 315x2, 405x1, 445x1x4, 465x1x2
GM: 135x3, 225x2, 275x2x5
Pull ups: bw x 15x4
DB JM : 55x10x4
Face pull: 60x20x3
GHR: bw x 10x2
diet: red
sleep: 7:55 - 77%, HR 45
location: metro north
weight: 216
Comment: didn’t feel good today. I had low energy and I was just rushing to get through. I feel like the week has caught up to me and I’m not sleeping very well. The bench just felt ok. My legs were sore from this week and it makes me feel like my work capacity is in the toilet right now. I need to be smarter with my training. I’m planning on deloading in the next week or so and then going into some training similar to what I was doing around 15 weeks ago. I plan on doing a 12 week program then going into a 20 week program which will probably finish out the year. This online programing has been subpar in my experience and I don’t think I would consider doing that again.
Thankful: for those who gave their lives serving in our military
Thought: sometimes you have to take one step backwards to take two steps forward
God bless, vigilance
DF
5.27.14
Wo.
Squat: 45x5, 135x5, 225x5, 325x3, 365x5x4
Front squat: 135x5x2 185x3x3
Hex dead: 315x35
Split squat
45 hyper
Abs
5.28.14
Wo
OHP: 45x5, 95x3, 135x3, 165x1, 185x1x7
Db bench: 100x15,12,10
Db incline row: 80x9x3
Face pull: 60x20x3
Serrano press
Around the world
Curl
Incline Tate
Diet: red
Location: lecom
Weight:222
Percent: 80
Sleep: minimal
Comment: traveled a ton and worked a ton. Been a long couple of days.
Thankful. For a safe trip
Thought. Rest when you need to
God bless, vigilance
DF
6.2.14
WU: agile 8, brian carrols
WO:
Box jumps: 3 set of 5
Squat: 45x15x2, 135x3, 225x3, 315x1, 335x3, 385x3, 430x6
Bench: 45x20, 135x3, 225x3, 265x5x5
pull up: 20, 15, 15
side bend: 85x25x2
tri push down: 70x15x3
diet: red
weight: 219
sleep: 7:28 - HR 60, 78%
location: TWHS
percent: 90
Comment: last friday I went in to train and tweaked my L hammie doing bw squats so that day sucked and I didn’t go over 225 on anything and just walked. I finished up with my online training program and I can’t say that I feel good about where I’m at after doing that, which is pretty unfortunate. I decided to go back to a basic template to just get stronger so I’m going to be doing Wendler’s 5/3/1 that he posted the 4 part series on T-Nation.
It will give me a solid base moving forward and it takes thinking out of the equation again. I’ll be studying all of this month for my boards. I drive out to Philly this Friday for the practical component and then have the written component at the end of the month. It’s insane to think a year from now I’ll be graduating med school, I’ll be married, and figuring out where I’ll be headed for residency. I’ll still be doing jiu jitsu throughout the year and I’m really trying to stay consistent with that. I’ll be with my old training partners which is awesome for at least the next four weeks. It’s always good training with them.
Thankful: for making it through my third year
Thought: reflect, learn, grow
God bless, vigilance
DF
6.4.14
WU: agile 8, 10/20/life
WO:
Overhead med ball throw: 10 throws
Dead sumo: 45x20, 135x5, 225x5, 315x3, 390x3, 450x3, 505x3
OHP: 45x15x2, 95x3, 135x1, 145x5x6
BB curl: 95x10x3
Back extension: 45x15x3
band face pull: 33,33,34
jiu jitsu
diet: red
sleep: 7:47-87% HR 42
weight: 218
Location: TWHS
percent: 83
Comment: I’m switching over to pull sumo over this training course. I might do a couple of the 75% sets convo but I really want to work on my sumo pull. It felt a little off today. I could have strained out 1 or two more but I thought I was going to shit my pants. Form was pretty poor but I’m gonna keep working on it. I’ve liked this program so far. My jiu jitsu game is very weak and I’m terrible in the gi. I drive out to Philly tomorrow to take the practical component of my step two so it’s going to be a lot of driving over the next couple days. I’ll try to find a spot to train out there after the test on Friday.
Thankful: for getting some studying in and finding a routine
Thought: strength is built overtime and by overcoming
God bless, vigilance
dF
6.6.14
WU: agile, 10/20
WO:
Standing long jump; 5x3
Squat: 45x15x2, 135x5, 225x3, 315x2, 365x5x5
Bench: 45x20, 135x5, 225x3, 250x3, 285x3, 325x5
pull up: 20,15,15
dip: 25x3
Side bend: 85x25x2
location: random anytime fittness in philly
percent: 80
diet: red
sleep: 7:38 - 61%
Comment: I did this right after I did the practical component of step 2. I’m dead right now. I just drove back from philly after driving out there two days ago. It’s been a long couple of days with a 7 hour test in between. Just glad it’s over and I’m home. This workout felt pretty good. The bench was sloppy and the squats were more challenging than expected without a belt.
Thankful: for making the drive safely and getting part of step 2 over with
Thought: You have power over your mind - not outside events. Realize this, and you will find strength.
Marcus Aurelius
God bless, vigilance
DF
6.9.14
WU: agile 8, 10/20/life
WO:
Med ball slams: 16lb x 15
sumo/convo warm up: 45x20, 135x5, 225x3, 315x2, 405x1
sumo pull: 420x3x5
OHP: 45x20, 95x5, 135x3, 155x3, 175x6
BB curl: 95x10x3
45 back raise: 20x15x3
Face pull
band pull apart 100 rep
diet: red
sleep: 7:55 - 81% HR 41
location: WKHS
percent: 87
Comment: Today felt really good. I was getting a lot of help on the sumo pulls from a training partner and they felt significantly better. My hips started a little higher, but I was able to work everything in line and get a lot tighter on my set up. They felt like they were fast and felt pretty good. The OHP was sloppy but I was happy I got the reps in.
Thankful: for getting to see my grandparents and my parents getting home safely
Thought: Look back over the past, with its changing empires that rose and fell, and you can foresee the future, too.
Marcus Aurelius
God bless, vigilance
DF
6.11.14
WU: agile 8, 10/20/life
WO:
Box jump: 3x5
squat: 45x20, 135x5, 225x5, 315x5, 365x5, 405x8
bench: 45x20, 135x5, 225x3, 265x5x5
Pull up: bw x 20, 15, 15
side bend: 75x25x2
dips: bw x 25x3
diet: red
sleep: 6: 38 - 70%
percent: 80
location: WKHS
weight: 218
Comment: My energy was down this morning. I felt more out of breath than weak. Squats felt ok, the bench felt fine. The accessory work felt like a pain. I got my work done and it’s time to move on from this session. I banged my L knee last night at jiu jitsu and that was bugging me a little bit this morning. I’m happy I’m getting the reps in, but I’d like to push myself harder in the upcoming weeks and work on my mental toughness more than anything else.
Thankful: for having resources of knowledge
Thought:
I don’t believe in pessimism. If something doesn’t come up the way you want, forge ahead. If you think it’s going to rain, it will.- Clint Eastwood
God bless, vigilance
DF
6.13.14
WU: foam
WO:
Med ball overhead: 10 rep
Convo/ sumo warm up: 45x20, 135x5, 225x5, 315x2
Sumo: 365x5, 425x5, 480x5
OHP: 145x5x5
DB curl: 40x10x3
back raise: bw x 15x3
band pull apart: 34,33,33
6.16.14
WU: agile 8, 10/20/life
WO:
broad jump: 3 set of 5
Squat: 45x20, 135x5, 225x5, 315x2, 365x5x5
Bench: 45x20, 135x5, 225x3, 230x5, 265x5, 305x8
Pull up: bw x 21, 16, 16
Side bend: 85x25x2
Push down: 70x25x3
diet: red
sleep: 7: 34 - 88%
location: TWHS
percent: 80
Comment: Friday I was rushing because I had to travel out to Ft Wayne for a wedding. I feel like my sumo form has improved significantly. I need to focus on perfect form for every work set. I’ve been doing singles of the same weight for convo before hand so I don’t lose my form on that completely. Today I’m back at thomas and the AC doesn’t work there so I felt a lot more fatigued working through the 5x5 sets. My squat 5x5 sets always seem the hardest to me. The speed felt fine, but I need to continue working to hit depth. I mentally still feel like I’m getting as deep as possible and I’m going to start using bands again to reenforce depth. Pull ups I’m just working to add a couple reps to each set and I need to be a little more strict on form for those as well. I didn’t feel great today and I did a lot of driving this weekend, went on a fairly long bike ride yesterday for fathers day and then drank a fair amount this past weekend for the wedding which didn’t help my cause. I saw Wendler at the zoo last week which was pretty cool. He seems like a very nice guy.
Thankful: for my buddy finding a good wife and for my father
Thought: One father is more than a hundred schoolmasters.
George Herbert
God bless, vigilance
DF
6.18.14
WU: agile 8, 10/20
WO:
Med ball slam: 15 rep
A1: convo dead- 45x20, 135x5, 225x3, 315x2, 420x1
A2: sumo dead- 45x20, 135x5, 225x5, 315x3, 420x3x5
OHP: 45x15, 95x5, 125x5, 145x5, 165x8
BB curl: 100x10x3
Back raise: 45x15x3
Band pull aparts: 34,33,33
glute ham: bw x10x3
diet: green
weight: 221
location: TWHS
percent: 87
sleep: 7:11 - 87% - 51bpm
Comment: The sumo pulls are feeling a lot better. I feel like the form is getting more locked in. I just need to keep working on perfecting it, but the weight felt very easy today. The OHP I still struggle with, but I just need to keep working on it and improving each week. It was hot as hell in the gym today and I was pumping the fluids, and still felt a little fatigued towards the end.
Thankful: for my brother getting a girlfriend
Thought: Waste no more time arguing about what a good man should be. Be one.
Marcus Aurelius
God bless, vigilance
DF
Read through your log. Great stuff.
Awesome job in your April meet. You’re Looking like a beast and put up numbers to prove it.
Stay strong.
6.20.14
WU: agile 8, 10/20/life
WO:
box jump: 3 set of 5
Squat: 135x5, 195x5, 245x5, 325x3, 365x5, 405x3, 455x5
Bench: 135x5, 225x5, 265x5x5
Chin up: 21, 17, 21
Side bend: 75x35x2
dips: bwx25x3
diet: red
Sleep: 6:11 - 66%
percent: 85
location: WKHS
Comment: I was happy with how this session turned out. My goal was to hit the 455 for five and I got that done. The bench felt fine. I was changing my grip up throughout. Overall I’m happy I’m doing this program and I’m excited to continue it. I have my boards next wednesday and I’m studying like crazy for that. Been having GI issues so I’m glad that didn’t influence how this session went.
Thankful: for getting to spend time with family
Thought: Our virtues and our failings are inseparable, like force and matter. When they separate, man is no more.
Nikola Tesla
God bless, vigilance
DF
6.23.14
WU: agile, 10/20
WO:
Med ball throw: 10
Deads sumo: 45x20, 135x5, 225x3, 315x3, 405x1, 420x5, 480x3, 530x2
OHP: 145x5x5
Curl: 100x10x3
45 back raise: 25x15x3
Band pull apart: 100 rep
glute ham: bw x 15x3
diet: red
sleep: 6:55 - 83%, HR 45
location: WKHS
percent: 80
comment: I was disappointed in the dead. I was expecting to pull 3 minimum but my shoulders got way out in front of the bar and it didn’t work out. I need to focus on locking that form in especially on heavier pulls. The OHP felt fine and everything else was ok. I take my boards on Wednesday so I’m anxious as hell.
Thankful: for getting to train with my old training partners for the past three weeks, and my rotations working out
Thought: let go. stop trying to have control over everything
God bless, vigilance
DF
6.25.14
Standing long jump: 3x5
Squat: 365x5x5
Bench: 265x5, 305x3, 340x3
Pull up: 23, 17, 15
side bend: 95x25x2
tri pushdown: 170x20x3
6.27.14
Med ball slam: 10 rep
dead: 135x5, 225x5, 315x3, 405x1, 420x3x5
OHP: 145x5, 165x3, 185x3
Curl: 100x10x3
back raise: bw x 25x3
face pull: 70x25x3
6.30.14
WO:
box jump: 3x5
bench: 265x5x5
Squat: 365x5x5
Pull up: bw x 20, 17, 15
side bend: 95x25x2
dip: bw x25x3
ghr: bw x 10x2
diet: green today
weight: 222
location: metro north
percent: 85
sleep: 7:19- 84% HR 44
Comment: It’s been a wild week. I had step 2 last wednesday which was a 7 hour test. I trained and then drove out to chicago for the weekend. I got to see some of my college buddies and train out there. I just got back to Columbus yesterday and started my PM&R rotation at OSU this morning. It went pretty well. I felt ok with how my 5/3/1 weeks went. I didn’t feel like I crushed the numbers, but I was where I expected to be after the first 4 weeks of this training cycle. I need to keep it up. I’ll probably be training jiu jitsu on the other days. It’s weird being in a position where I don’t have any tests coming up and I just have to work on my residency applications. I need to work on getting back into the groove of things and I’m looking forward to reading about things that I’m interested in.
Thankful: for safe travels, starting a new rotation, seeing friends
Thought: beer makes your farts smell really bad
God bless, vigilance
DF
7.2.14
WO:
Med ball throw: 10 x 10 throws
Deads: 45x20, 135x5, 225x5, 315x3, 425x3x5
OHP: 45x20, 95x5, 145x5x5
BB curl: 100x10x3
45 hyper: 25x25x3
face pull: 75x25x4
location: powershack
weight: 223
diet: red
sleep: 6:41 - 75% HR 44
percent: body 85%, mind 50%
Comment: Long day and I’m ready for the long weekend. The rotation isn’t going as well as I expected it to which is making me a little anxious. I didn’t get into the gym until late and I wish this wasn’t the deload week. I need to clean up my diet because I’ve been putting on weight over the past month. I feel like my cardio is fine, but my diet has been terrible and stress is way up.
Thankful: for gaining strength from those who are going through tough times with a positive attitude
Thought: Don’t judge each day by the harvest you reap but by the seeds that you plant.
Robert Louis Stevenson
God bless, vigilance
DF
7.7.14
WU: agile 8
WO:
Box jumps: 3x5
Squat: 135x10, 225x5, 315x3, 340x3, 390x3, 440x3, 485x2
Bench: 45x10, 135x5, 225x3, 275x5x7 1 min rest
pull up: 70x5x5
side bend: 95x25x2
tri push down: 70x33x3
diet: green
sleep: 73% - 6: 20
location: metro north
percent: 80
weight: 226
Comment: This workout didn’t feel great. I didn’t feel as tight under the heavier weight. It was the first workout at the higher percentage and it was noticeable especially after the deload. I’m looking to improve the reps and strength over the next month on all the lifts. The bench was challenging with the minute rest so I’m excited for that as well. I’m pretty stressed on what I’m going to do over the course of my career and I’m making long term decisions now. I’m feeling more comfortable with where I’m at and I’m interested in seeing how everything turns out.
Thankful: for the support of my fiance
Thought: Whatever you do in life, surround yourself with smart people who’ll argue with you.
John Wooden
God bless, vigilance
DF