Vanilla Gorilla Log

7.9.14

WU: agile 8

WO:
Med ball oh throw: 10x10
Dead: 45x10, 135x5, 225x5, 315x3, 405x3, 460x3, 520x3, 575x1
OHP: 150x5x7 1 min rest
Curl: 90x10x5
45 hyper: 25x15x3
Face pull: 100x34,33,33

diet: green
sleep: 7
percent: 80
location: powershack

Comment: I did not feel very strong on the pulls. My grip gave out on the last rep of 520 which is crap. The OHP was very hard for me for the last two sets with a minutes rest.

Thankful: for my dad and being able to ask him questions

Thought: It’s hard trying to figure out what I want to do when I grow up

God bless, vigilance
DF

7.11.14

WU: Agile

WO:
Long jump: 3x5
Squat: 45x10, 135x5, 225x5, 315x3, 365x5x6 1 min rest
Bench: 45x10, 135x5, 225x3, 255x3, 290x3, 325x3, 360x1
Pull up: 70x5x5
side bend: 90x25x2
Tri push down: 200x25x4

diet: red
sleep: 6:36 55% HR 45
percent: 75
location: powershack
weight: 224

Comment: It’s been a long week and this lift was pretty moderate. My squats felt pretty shitty and the bench just felt alright.

Thankful: for the guy at the gym giving me feedback

Thought: reevaluate where you’re at and make sure you’re heading in the direction you want to be going

God bless, vigilance
DF

7.14.14

WU: agile 8

WO:
Med ball slam: 12 x 5 x3
Dead: 45x10, 135x5, 225x3, 315x3, 430x3x7 1 min rest alt sumo convo
OHP: 45x10, 95x5, 140x3, 160x3, 180x3, 200x1
BB curl: 45x40, 40, 35
Reverse hyper: 80x20x4
band pull apart: black band x 100 rep

diet: green
sleep: 7
percent: 85
location: metro north

comment: My deads felt pretty questionable form wise. I’m worried about my back doing those pulls without a belt with that short of a rest. When the rest is that short my form goes to crap and I hope I respond quickly to increase work capacity. The OHP was tough. I’ve been strugling throughout this first phase of 1.2 and dealing with my training max weight. It’s been more difficult than I expected. I don’t know if it’s just because it’s in the higher percent range or what, but I haven’t felt like I’ve been killing these sessions. I would say my focus is down as well.

Thankful: for getting advice from the pastor that’s going to marry my fiance and me

Thought: find someone who compliments you

God bless, vigilance
DF

7.16.14

WU: agile 8, goblet squats

WO:
High jump: 3x5
Squat: 45x10, 135x5, 225x5, 315x5, 365x5, 415x5, 485x2
bench: 45x10, 135x5, 225x3, 275x5x7 1 min rest
pull up: 55x5x5, bwx20
side bend: 95x25x2
dips: 30, 25, 25, 20

diet: red
sleep: 6:30
location: metro north
percent: 85
weight: 221

Comment: I felt better today than I have in a while. I took a little more time on the warm up and I think that helped. I felt a lot more solid with 485 on my back this week. The bar was rolling on my back a lot and that needs to get corrected. The bench felt better today and like my endurance improved from last week. Everything else felt ok.

Thankful: for my fiance’s pet cat, zak

Thought: Politics have no relation to morals. -Niccolo Machiavelli

God bless, vigilance
DF

7.18.14

WU: agile 8

WO:
Dead sumo with convo/sumo warm up: 45x10, 135x5, 225x3, 315x3, 365x3, 425x3, 475x3, 560x2
OHP: 45x10, 135x2, 150x5x7 1 min rest
Squat: 225x60
BB curl: 55x33,33,33
Reverse hyper: 50x20x3
Face pull: 60x33x3

diet: red
sleep: 7
percent: 85
location: metro north
weight: 222

Comment: This was my 26th birthday lift, so I did a little over bw for as many reps as possible on squat. I thought it was a good mental challenge and I’m glad it was a rep PR. the OHP was challenging and the deads felt a little bit better this week. Overall I was happy with this lift. It’s been an eventful year and I think this next year is going to be as well.

Thankful: for a great year, meeting new people, seeing different parts of the state

Thought: the grass is always greener where you water it

God bless, vigilance
DF

Happy bdday i lurk in here once and a while when i can. Its cool to see another med guy in here. I am in my 3rd year and trying to sort out speciaties. How did you like PM&R that is one i kinda like. I also have been eye balling optho much pun intended. Awesome to see you still cranking in work man. Keep killing it. which specialties do you like and what are you going for?

[quote]ryanbCXG wrote:
Happy bdday i lurk in here once and a while when i can. Its cool to see another med guy in here. I am in my 3rd year and trying to sort out speciaties. How did you like PM&R that is one i kinda like. I also have been eye balling optho much pun intended. Awesome to see you still cranking in work man. Keep killing it. which specialties do you like and what are you going for?[/quote]

Thanks for the birthday wishes. I hope you’re enjoying rotations, assuming you just started them. I’m going to write a lot. If you read it and have questions shoot me a PM and I’ll send you my cell number.

If you have an any interest in optho you need to put yourself in a position to be competitive, ie you need to do research, have done well on boards, and ideally get a mentor in the field. My advice is schedule an elective in optho as early as possible. If you love it stay in contact with the attending your with and go for that field. You can still look into other specialties through your third year rotations. You need to make sure you’re putting yourself in a position to be successful if you choose optho.

For me I knew I wanted to do sports so I was between family, ortho, PM&R and IM. You can do ER as well, but I never looked into it.

I’m currently doing a PM&R rotation at Ohio State. I was about 90% set on going into that field prior to doing this rotation. Having gone through the rotation, I’m back to going into family medicine then doing a sports medicine fellowship. I enjoy outpt clinic, sports medicine, and integrative medicine. I can get all of those doing the family then sports route. I don’t think I could from PM&R. From my experience the PM&R docs did not like medicine. Most programs are starting to get IM hospitalists to handle the medical issues on inpatient rehab. They probably get a better MSK background in residency between US guided injections and the spasticity clinics, but I felt like between my strength background and outside interests it doesn’t really matter for me. You also work with traumatic brain injury and spinal cord injury. Cool fields, but not for me. I felt like if I were to do PM&R I would end up just doing injections in a MSK clinic. The field is very broad and you can do sports, interventional spine and pain (popular now because they make good money with pretty good hours), TBI, SCI, and general rehab. Very laid back and the residents are nice. If interested I highly recommend doing an elective third year.

Optho, derm, ENT, PM&R are all interest fields. You kinda have to think you want to do them early and just try them out.

I’m from Columbus, Ohio and in between my first and second year I hooked up with a local doctor who works with a lot of strength athletes. He’s a family doctor who was a big name in the nutrition industry in the 2000’s. He has been a huge mentor to me and is the primary reason I’m going into family. My goal is to emulate his practice when I’m done. I’ll probably do a sports fellowship just to make sure I’m properly trained with US guided injections and because it helps out with jobs later on. I’ve also considered doing an integrative medicine fellowship.

Ortho: Cool field, not for me. They are masters of MSK, but their job is to operate. Surgery isn’t for me personally, but some people absolutely love it.

IM: I loved it. Their deductive ability is unmatched, IMO. The problem for me is I love outpt medicine. From my experience IM is becoming increasing inpt based and if you do practice outpt medicine you are working with geriatrics primarily. I love old people, but in limited quantities. This field is essential if you plan on going into cardio, endo, whatever. I considered endo because I have an interest in homormones, but I enjoy diversity in what I’m doing.

  1. I hope you killed boards
  2. every rotation write down what you like and what you don’t like about the field
  3. the hardest thing is separating the field from your attending. you may love and attending and think that you love the field because of it. Make sure you love the field. You’ll be doing this for the rest of your life, most likely.
  4. Have an outlet and talk to people not in the medical field. Medical school turns us into loser nerds. Don’t be a loser nerd. If you bounce around during clinicals and don’t see your friends, stay in touch with people. You need social support. It can get lonely and you’ll feel insignificant because you don’t matter during clinicals. Find an outlet.

Let me know if you need anything.

Thanks man. Don’t think pms work. And agreed with what you’ve said boards were ok nothing amazing. 245 And I have no clue if I can do an elective 3rd year it’s kinda doubtful but I working on seeing if I can. I did research last night. Paper and national conference. Too bad it was endo surgery but I didn’t know what I wanted then. But trying to contact the residency coordinator to see what I can do and get in contact with people. PM&R is also intriguing and hoping I can get a sub I in it

7.21.14

WU: agile 8

WO:
Box jump: 3x5
Squat: 45x10, 135x5, 225x5, 315x2, 365x5x7 1 min rest
Bench: 45x10, 135x5, 235x5, 275x5, 305x5, 360x2
Pull up: 21, 20, 18
Side bend: 100x25x2
tri push down: 70x25x2, 80x25

diet: green
sleep: 7:00- 78% HR 51
location: metro north
percent: 85

Comment: My stress is high right now and I just feel like I’m rushing through the workouts and just getting the minimal amount in. I was very happy with the 360x2 that’s a PR. My squats feel like crap. I feel like the strength has gone up and my diets been crap. I’m going back to youngstown this weekend and I plan on locking everything back in. I have to get residency applications done by the end of this week, move, and get some other errands done.

Thankful: for sleep

Thought: Quality is not an act, it is a habit.
Aristotle

God bless, vigilance
DF

7.23.14

WU: agile 8

WO:
Med ball slam: 18x5x3
Deads: 45x5, 135x5, 225x3, 315x3, 430x3x7 1 min rest
OHP: 45x5, 95x5, 130x5, 150x5, 170x5, 195x2
BB curl: 55x33, 65x30, 55x25
Reverse hyper: 150x25x3
Band pull apart: 34,33,33
some kb work

diet: red
sleep: 7:18 - 79% HR: 50
location: metro
percent: 85

Comment: The 170x5 on OHP was a very challenging set and I’m glad I’m working this movement more. The deads felt a little stronger this week as well. My back didn’t fatigue as quickly. Was a pretty good training session today. I can’t believe that I only have three days left in Columbus.

Thankful: for having enough food to eat

Thought: Everything that irritates us about others can lead us to an understanding of ourselves. -Carl Jung

God bless, vigilance
DF

7.25.14
box jumps: 5x3
Squat: 45x10, 135x5, 225x5, 315x2, 365x5, 420x3, 460x1, 485x2
Bench: 45x10, 135x5, 225x3, 275x5x7 1 min rest
pull up: 50x5x5
Side bend: 100x25x2
tri push down: black band x 100

7.28.14

WU: agile 8

WO:
Med ball throw: 20x10
Deads: 135x5, 225x5, 315x4, 405x2, 430x3, 485x3, 525x1,1, 550x1
OHP: 45x5, 95x3, 135x2, 150x5x7 1 min rest
DB curl: 40x15x4
45 hyper: bwx30x4
Blast strap face pull: bw x 25x4

diet: green
sleep: 8hr
location: PSD
percent: 85

Comment: Ended my PM

7.30.14

WU: agile 8

WO:
box jumps: 3x5
squat: 365x5x7
bench: 45x5, 135x5, 225x3, 275x5, 305x3, 340x1, 360x1
pull ups: 50x5x5
side bend: 100x25x2
band push downs 100 rep

diet: green
location: PSD
percent: 75

Comment: did this session in the morning and it felt like crap. The squats were rough and the bench didn’t feel super strong. I’ve been mixed on this program. I don’t know if I’m enjoying it or feeling much stronger. I know the intensity increases from here on out, but I need to get back to enjoying my training.

Thankful: for getting time to catch up

Thought: The object of war is not to die for your country but to make the other bastard die for his.
George S. Patton

God bless, vigilance
DF

8.3.14

WU: agile

WO:
1a bench with bands mixed grip: 45x3, 135x5, 185x3, 205x3x7
1b band pull aparts x 10
2. meadow row: 100x8x8
3. floor press: 135x5, 225x5, 275x3,5,8,8,5
4. db incline row: 60x12x5
5. serrano press: 10x10x3
6. around the world: 10x9x2
7. sled pull: 4 plate x10 trips

diet: red
sleep: 8
location: psd
percent: 80

Comment: I’m doing my own programming for a while. I really need to work on my weak points. After talking with training partners my form sucks and I think it’s a matter of time until I get hurt. I need to work on keeping my posture and getting my upper back stronger. I’ll be doing more SSB squats and front squats. I’m planning on just working on this stuff for the next 12-15 weeks and then reevaluating where I am.

Thankful: for my roommate for the month

Thought: you can’t give what you don’t have

God bless, vigilance
DF

8.4.14

WU: agile 8

WO:
Front squat: 165x5, 180x5, 195x5, 210x5, 225x5
Serrano split squat: 30x6x5
Glute ham: bw x 15x3
reverse hyper: 3 plates x15x3
sled drags: 4 plates x 10 trips

8.6.14

WU: agile

WO:
med ball slam 20x5x3
SSB squat: 245x10, 265x10
Clean: 225x2x6
bench: 45x5, 135x5, 195x3, 215x5, 245x5, 285x13, 8
DB row: 100x20x3
single arm db incline: 80x8x3
YTW: 10x10x3
reverse hyper

location: psd
percent: 87
diet: green
sleep: 8

comment: I need to work on being more consistent with my log again. This weeks training has felt pretty good. I’ll be doing these squat variations to work on keeping my posture more upright in the squat.

Thankful: for rest

Thought: Climate is what we expect, weather is what we get.
Mark Twain

God bless, vigilance
DF

8.8.14

WU: agile 8

WO:
box jumps: 5x3
squat: 135x5, 225x5, 315x3, 365x1, 405x1, 455x1, 465x1, 305x5x10 45 sec rest
reverse lunge: 65x7x3
reverse hyper: 2 plate x 20x3
glute ham: bw x 15x3
sled drag: 4 plate x 10 trips

diet: red
sleep: 6:51 - 75% HR 44
location: PSD
percent: 87

Comment: this session felt pretty good. Friday will be my volume day and I’m going to work 2 or 3 singles in around 85-90% of my training max before hand. Next week I’m going to throw in some trap bar deads. Felt good overall getting this work in and I’m liking being back on the 4 day split. Squats felt pretty good overall. My unilateral work sucks and I need to get that back up to par.

Thankful: for my gym owner and training partner

Thought: It is one of the blessings of old friends that you can afford to be stupid with them. -Ralph Waldo Emerson

God bless, vigilance
DF

8.10.14

WU: agile

WO:
1a Bench: 225x3x9 3 grips
1b band pull apart
2a Multi grip db incline row: 70x12x4
2b Incline DB bench: 80x20x3
3. t bar row: 3 plate x 20x3
3b dip: bw x 25x3
3c serrano press: 10x15x3
4a around the world: 10x9x2
4b curl: 60x50

diet: green
sleep: 8
location: la fit - polaris
percent: 85

Comment: started with speed bench work that felt good. The super sets are testing my work capacity and I felt good leaving this session. Bench felt fast and I like getting more back work in.

Thankful: for my dad finishing pelotonia

Thought: A well-spent day brings happy sleep. -Leonardo da Vinci

God bless, vigilance
DF

8.11.14

WU: agile

WO:
Box jumps: 5x3
Front squat: 135x10, 180x3, 195x3, 210x3, 225x3, 245x3
Isometric deads from start position: 5 reps x 5 sec
BSS quarter 3 quater: 40x6x2, 40x15 rep normal
reverse hyper: 1 plate x 10 reps with hold, 2 plate x 10, 3 plate x 10x2
glute ham: bw x 15x3
sled pull 5.5 plates x 10 trips

diet: green
sleep: 7:25 - 65%, HR 44
location: PSD
percent: 90

Comment: I’ve been using the cross arm position for the front squat. I still feel like I struggle to get the bar behind my right delt and it’s a struggle for me to get good bar position. I think I’m improving on this and I need to keep working on it. The 245 felt pretty good. I just need to keep working up. I’m very weak on those and it’s time to bring that lift up. Overall felt like a good day. I’m much happier on the 4 day split. I’m sad to see that Robin Williams died.

Thankful: for getting an elective that I wanted last minute

Thought: Never pick a fight with an ugly person, they’ve got nothing to lose.
Robin Williams

God bless, vigilance
DF

8.13.14
WU: agile 8

WO:
Med ball slam: 5x3
SSB squat: 285x8, 295x8
Clean: 225x3x8
Bench: 295x12
DB row: 110x20x3
single arm db bench: 85x10x4
YTW: 12x10x4
Blast strap row: bw x 10x3

diet: green
sleep: 7.5
location: PSD
percent: 87

8.15.14
WU: agile 8

WO:
Squat: 45x5, 135x5, 225x5, 315x3, 365x2, 405x1, 455x1, 475x1x2, 340x4x10
Low bar hex bar dead: up to 500x3
farmers walk db: 120x50 yards x 6
kb walking lunge: 25x50 yards x 2
reverse hyper: 3.5 plates x 10 x 3

diet: red
sleep: 8
location: PSD
percent: 89

Comment: The past two sessions have felt pretty good. The reps on bench were probably a 12 rep PR. The squats are feeling a little bit better and I felt fine with the volume work today. Overall I’m feeling pretty good.

Thankful: for passing my boards. I have completed all my exams in medical school and I’m going to be a doctor which is a nice feeling

Thought: find your passion

God bless, vigilance
DF

8.17.14

WO:
1a. Bench with red bands: 45x5, 135x5, 185x3, 205x3x9 3 grips
1b. Band pull aparts: 10x12
2. Incline DB row three grip: 75x12x4
3a. Incline DB press alternate hand: 75x15x3
3b. Diesel row: bw x 12x4
4a. Floor press: 135x5, 225x5, 275x3x5
4b. Serrano press: 12x10x4
5a. Dips: 45x15x4
5b. around the world: 10x9x2
Sled walk: 2 plates for 15 min

weight: 224
location: PSD
percent: 85
diet: red
sleep: 9:30 - 95% HR- 50

Comment: Overall today felt pretty good. I need to work on my speed. The speed bench is a must for me and those felt alright. The higher reps are helping on the accessory movements right now. I’ve been hitting my back a lot more and I feel like my squats feel better already. I’m going to work on cleaning up my diet this week and making sure everything’s on point.

Thankful: for game of thrones, the show and books are pretty intense

Thought: don’t throw away your confidence

God bless, vigilance
DF

8.18.14

WU: agile8

WO:
box jump: 5x3
Front squat: 45x5, 135x5, 185x3, 195x5, 210x4, 225x3, 240x2, 255x5
Isometric rack pull from start: 5 sec x 5 set
Serrano split squat: 35x7x3, bw x 20
Reverse hyper: 3 pps x 15x3
150 yard sprints x 5
sled pull: 6 plates x 25 yards x 10
glute ham: bw x 15x2

Jiu Jitsu at Saur Ohio

diet: red
sleep: 8
location: PSD
percent: 80

Comment: The front squats are still improving. I have to consciously think about arching back and keeping my chest up. The weight is fine for my legs but my upper body struggles. The sprints felt pretty poor. I need to implement those back in at least two days a week. A pretty moderate day overall.

Thankful: for my family

Thought: Love your neighbor as yourself- Jesus

God bless, vigilance
DF