Vanilla Gorilla Log

Training Training Logs
501
  1. 20.14

WU: agile 8

WO:
Med ball throw: 20x5x3
SSB squat: 65x5, 155x5, 245x5, 295x5, 325x5,3
Hang clean: 225x3x8
Bench: 45x10, 135x5, 195x3, 245x5, 280x3, 310x9
DB row: 120x20x2
OHP behind the neck: 95x20x3
YTW: 12x10x4
Blast row: bw x 20x3

8.23.14

WU: agile 8

WO:
Broad jump: bw x 5x3
Squat: 45x5, 135x5, 225x5, 315x3, 365x2, 405x2, 455x1, 475x1, 485x1, 380x3x10 90 sec rest
Hex bar dead: 405x10x2
Prowler: 90 x 4 sprints
Hyper: 100x12, 80x12, 60x12, 40x12, 20x12, bw x 12

diet: red
sleep: 8:17 - 87%
percent: 75
location: PSD

Comment: I was happy with my 310 bench on wednesday. Thatā€™s a rep PR with that weight. I went out to detroit last night and saw eminem and rihanna and got down with my white trash brothers and sisters. Today the heat got to me and I was dead after the hex bar. I finished up with some accessory stuff but was a little upset that I didnā€™t get in the rest of what I wanted. The squats felt ok today. I need to do more body weight squats throughout the week and just hang out in the hole. Iā€™m considering adding a couple sets of pause squats with lighter weight on my front squat day just to work on getting down in the hole.

Thankful: for having a safe trip and getting through another rotation.

Thought: My thing is this; if Iā€™m sick enough to think it, then Iā€™m sick enough to say it.
Eminem

God bless, vigilance
DF

502

8.24.14

WU: jog 2 laps, sprint 4 100s

WO:
1.incline DB row: 75x12x4
2. speed bench: 45x20, 135x5, 185x3, 225x3, 235x3, 245x3x5, 255x3x2
3a. incline db bench: 80x15x4
3b. pull up: bw x 8x4
3c. row: 200x10x4
4a. floor press: 245x8x3
4b. lat pull down: 180x10x3
5. serrano press: 12x15x3
5b. dip: bw x 20x3
5c. around the world: 10x9x3

diet: red
sleep: 8
location: LECOM
percent: 80
weight: 224

Comment: just got back to erie so Iā€™m unpacking now. it was good being in youngstown and iā€™m excited to start the new rotation tomorrow.

Thankful: for a great weekend and a safe trip

Thought: count your blessings and give thanks

God bless, vigilance
DF

503

8.26.14

WU: agile 8

WO: deload
jumps:
front squat: 45x10, 135x5, 185x3x3
speed deads convo sumo: 135x5, 225x4, 315x2,2x5
BSS: bw x 20x4
leg press: 4 plate per side x 10x4
met con circuit: row 500m, sprint 40, 45 hyper, kb goblet squat x 3

diet: green
sleep: 7- poor
location: LECOM
percent: 65

Comment: Iā€™m sore as hell from the leg circuit that I did on Saturday. Iā€™ve been doing a lot of recovery work for that and Iā€™m really thankful itā€™s my deload week. Otherwise I would be in serious trouble. Everything felt ok. Iā€™ve been sleeping poorly on the bed Iā€™m on and Iā€™m going to have to start relaxing more in order to get some better rest.

Thankful: for the wellness center

Thought: happy birthday to my dad

God bless, vigilance
DF

504

8.27.14 - deload

WU: foam

WO:
Squat: 45x5, 135x5, 225x5, 315x3, 365x2, 405x2, 495x 1 10 sec hold
Clean: 205x3x4
Bench with close/mid/wide grip: 45x20, 135x3,3,3, 185x3,3,3, 225x3,3,3
DB row: 100x25x3
Incline db bench: 80x20x4
Pull up: bw x 9x4
face pull
YTW

8.29.14 - deload
WU: agile

WO:
Squat: 45x10, 135x5, 225x5, 315x3, 365x2, 405x2, 315x5x3
Hex bar dead low grip: 405x10, 315x10
Walking lunge: bw x 100 yards x 3
KB swing: 53x20x4
Goblet squat: 53x10x4
Around the world lunge
Sprints

8.30.14 - deload
WU: agile

WO:
Incline bench: 225x3x5
Multigrip row: 80x12x4
Incline DB bench: 80x20x4
Pull up: bw x 9x3
T bar row: 135x15x3
serrano press: 15x10x3
Dip: 45x15x3
push up: bw x 25x3
Face pull: 50x20x3

9.1.14
WU: agile 8

WO:
box jumps: 5x3
Front squat: 45x10, 135x5, 185x4, 205x4, 225x4, 250x4
Speed Deads (convo, sumo): 315x3,3x4
Serrano split squat: 35x7x2, bw x 15
45 hyper: 45x12x3
Pistol squat: bw x 10x4

diet: red
sleep: usually around 7
percent: 85
location: lecom, LA fitness - polaris
weight: 225

Comment: I finished my deload last week and Iā€™m ready to increase the intensity again. My dietā€™s been absolute shit since Iā€™ve been back in Erie. Iā€™m going to go back to the anabolic solution to lean up a little bit. Iā€™ve been sloppy the past couple of months. The front squats felt better than they ever have yesterday. Iā€™m able to keep my upper back a lot more tight. It was good getting home for a wedding this weekend and seeing some family in town, but of course that means I probably put on five pounds of grandmas cooking. Iā€™ve felt like Iā€™ve been off my schedule for some time now and Iā€™m ready to get back on it.

Thankful: for family making it home safely, my friends getting married, and spending time with family

Thought: The little things every day determine who youā€™ll be

God bless, vigilance
DF

505

9.3.14

WU: agile 8

WO:

  1. Manta ray squat: 45x10, 135x5, 225x5, 275x3, 295x8, 305x8
    2a. Pause squat: 315x2x4
    2b. Banded jumps: 4 sets
  2. hang clean: 225x3x6
  3. Bench: 45x15, 135x5, 175x5, 205x3, 225x5, 255x5, 285x13
  4. DB row: 100x30, 24, 20
    6a. DB single arm OHP: 60x10x3
    6b. Lat pull down: 200x10x3
    6c. face pull: 50x20x3
    7a. Push up - 20x5
    7b. single arm cable lat pull down: 150x10
    7c. sprint 25 yards x 5

diet: red
sleep: 7:28 - HR 50
weight: 225
location: lecom
percent: 80

Comment: I donā€™t have a SSB at this gym so Iā€™ve been using a manta ray to try to get the bar in a little more front position. It was very challenging today and I increased the weight a little bit from the last cycle. I felt like I was able to keep an upright posture. The bench felt ok. The rest felt pretty good.

Thankful: for the fantasy football leagues

Thought: Go Bucks, go browns

God bless, vigilance
DF

506

9.5.14

WU: agile 8

WO:
Jumps
Squat: 45x10, 135x5, 225x5, 315x3, 365x2, 405x2, add belt 455x1, 475x1, 485x1, 495x1, remove belt 330x5x8 1 min rest
Hex bar high handle: 455x5x3
KB lunge: 53 x 10x4
Single leg RDL: 55x15x4
Blast strap pistol: bw x 10x3

9.6.14

WU: agile 8

WO:
1a. Multi grip incline db row: 80x12x2, 70x12x2
1b. lat pull down: 150x12x4
2a. Incline bench multi grip: 225x3x9
2b. band pull apart: 10 after each bench set
3a. DB flat bench: 100x20,18, 15
3b. Pull up: bw x 8 x 3
3c. face pull: 57.5 x15x3
4a. dip: 45x15x3
4b. Serrano press: 15x10x3
4c. pull up: bwx8x3
5a. machine cable fly: 90x12x2
5b. push up: bw x 30x2
5c. pull up: bw x 8x 3

diet: red
sleep: 8.5
location: LECOM
percent: 90 friday, 80 today
weight: 227

Comment: I felt pretty good this week after the deload week. The squats felt pretty good and the heavier singles felt good. The sets after left me pretty gassed. Today the incline bench felt a lot better than last week. My lats were sore from the pulls on Friday, but I donā€™t think it impacted me much. Iā€™ve been content with my programming for the past month and Iā€™m hoping I can keep getting stronger. My weights been in the higher 220s and I would like to bring that down. I donā€™t feel like Iā€™m putting on crap mass, but I feel better a little leaner.

Thankful: for seeing friends
Thought: Football is like life - it requires perseverance, self-denial, hard work, sacrifice, dedication and respect for authority.
Vince Lombardi

God bless, vigilance, Go Bucks
DF

507

9.8.14

WU: agile 8

WO:
1a. Front squat: 45x10, 135x5, 195x3, 220x3, 240x2, 265x2
1b. banded jumps - med band x 3x 6
2a. speed deads (sumo, convo): 135x3,3, 225x2,2, 315x1,1, 365x2,2x5
2b. jumps: bw x 2x7
3. Serrano split squats double Kb: 35x7x2, 35x3 into bw x 15
4a. double Kb swing 53x10x3
4b. kb swing: 53x10x3
4c. hip machine circuit x 3
5. turkish get ups: 35x4x2, 44x4
sprints

diet: red
sleep: 7:25- HR 47
weight: 227
location: LECOM
percent: 87

Comment: Iā€™ve been happy with my front squats improving. Iā€™ve been terrible at these and could never get comfortable doing them. I feel like my upper back has been getting stronger over the past five weeks and Iā€™m feeling better with that movement. Iā€™ve been pretty happy with how this training cycles been going. The split squats felt better this week as well and the pulls felt ok. Iā€™ve been doing double overhand with no hook grip on a fatter commercial bar and its been challenging my grip more than anything. I was very happy with todayā€™s session. Iā€™ll probably go for a walk tonight because the weather has been perfect for the past couple days.

Thankful: for the start of fall

Thought: be passionate about what you do

God bless, vigilance
DF

508

9.10.14

WU: agile 8, run 200m
WO:

  1. Manta ray squat: 45x15, 135x5, 225x5, 295x2, 315x5, 335x5,3
  2. pause squat: 315x2, 335x2x3
  3. hang clean: 225x3x6
    4a. Bench: 135x5, 175x5, 205x3, 235x3, 275x3, 305x10
    4b. band pull apart: med band x 15x6
  4. DB Row: 100x30,30,30
    6a. DB OHP: 65x10x3
    6b. Lat pull down: 200x10x3
    6c. face pull: 50x20x3
    7a. sprint 25m x 6
    7b. single arm lat pull down: 57x12x4
    7c. push up: 20x4

diet: carb 26%, protein 37, fat 37
sleep: 7:13 - HR 57
percent: 80
location: LECOM

Comment: The manta ray squats were challenging, but they felt pretty good. The bench felt pretty good. I really took my time getting through this training session. I didnā€™t feel as explosive as last week on the cleans or sprints. I need to make sure Iā€™m getting my sleep and washing my hands at the clinic.

Thankful: for new opportunities

Thought: give back when youā€™re given the opportunity and work on being social

God bless, vigilance
DF

509

9.12.14
WU: agile
WO:
Squat: 45x15, 135x5, 225x5, 315x3, 365x2, 405x2, 455x1, 475x1x2, 365x3x8 90 sec rest
low handle hex bar dead: 135x5, 225x5, 315x3, 405x3, 455x3, 495x3x2
3a. KB rack lunge: 53x10x4
3b. Single leg RDL: 53x15x4
3c. Double Kb swing: 53x10x4
3d. Kb swing: 53x20x4

9.14.14
1a. Incline DB row: 70x12, 80x12x2, 70x12
1b. Lat pull down: 160x15x4
2. incline bench: 235x3x9
3a. dip: bw x 20x4
3b. serrano press: 15x10x3, 10x10x3
3c. Pull up: bw x 8x4
4a. db bench: 100x20,18
4b. pull up: bw x 8x2
4c. face pull: 50x20x2

diet: red
sleep: 7
location: LECOM, LA fitness west lake
weight: 228
percent: 75

Comment: I did not feel as good on Friday this week as I did last week. I worked up to a couple singles and didnā€™t want to kill myself. I went out to a cottage for the weekend and ate shit. Got a training session in today before the Brownā€™s game and it went ok. Didnā€™t feel my best based on diet, but glad I got this in.

Thankful: for making it out to the lake and spending time with friends

Thought: If we learn nothing else from this tragedy, we learn that life is short and there is no time for hate. - Sandy Dahl, wife of Flight 93 pilot Jason Dahl, in Shanksville, Pa., in 2002

God bless, vigilance
DF

510

9.15.14

WU: agile 8

WO:
Speed dead (sumo, convo): 135x4,4, 225x2,2, 315x2,2, 405x1,1x5
Front squat: 45x10, 135x5, 185x3, 210x4, 235x3, 255x2, 285x1
3a. BSS: bw x 25x4
3b. Double Kb swing: 53x10x4
3c. Kb swing: 53x20x4
3d. Hip machine circuit - flex, exten, abduct, adduct - 4 x
4a. Single arm Farmers walk: 100x 50 yards x 3
4b. Turkish get up: 44 x 3,3x 3
5. incline treadmill sprints

diet: green
sleep: 7:07 - 88%
percent: 70
location: LECOM
weight: 226

Comment: There was a guy in the sole squat rack so I started with the speed deads. Iā€™ve been using a double overhand grip and my grip started to give out on the 3rd set of 405. Iā€™ve been pulling on a commercial bar which is thicker than texas bar and I donā€™t have chalk which is a pain. My front squats did not feel as strong this week and I think it was because I pulled first. That was disappointing. My mood is down, Iā€™ve been on a crap rotation and I feel like itā€™s killing my motivation in general. It goes to show when youā€™re around negative, non-hardworking people it can bring you down as well. I sent in my second residency application today so weā€™ll see where I end up.

Thankful: for fantasy football

Thought: Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength. -Arnold Schwarzenegger

God bless, vigilance
DF

511

9.17.14

WU: agile
WO:

  1. Manta ray squat: 335x3, 355x2
  2. Pause squat: 315x2, 335x2x5
  3. Power clean: 225x3, 235x3x5
  4. Bench: 45x10, 135x10, 175x5, 205x3, 250x5, 285x3, 320x9
    5a. Incline db row: 85x15x4,
    5b. incline db bench: 85x15x4
    5c. face pull: 50x20x4
    6a. serrano press: 15x10x4
    6b. pull up: bw x 9x4
    6c. cable row: 200x10x4
    7a. pull up: bw x 6x4
    7b. cable fly: 80x10x4
    7c. cable pull down: 120x10x4
    7d. single arm lat: 70x10x4
    8a. pull up: 6x3
    8b. push up: 20x3
    8c. dip: bw x 15x3
    8d. blast strap row: bw x 10x3

diet: green
sleep: 7:30
location: lecom
percent: 85
weight: 225

Comment: Iā€™ve been cleaning my diet up and feeling a little better. Iā€™m ending my last rotation in Erie and Iā€™m moving out to Akron on Saturday. I was really happy with the bench rep PR. I did probably my last jiu jitsu class with Dan Swift in Erie probably in my life and Iā€™m thankful for his instruction. Interviews are coming in for residency which is a relief as well.

Thankful: for the people Iā€™ve met in Erie

Thought: Be good to people

God bless, vigilance
DF

512

9.19.14
WU: agile
WO:
Squat: 45x10, 135x5, 225x5, 315x3, 365x2, 405x2, 455x1, 475x1, 405x3x5
a. Kb goblet squat: 53x10x6
b. kb swing: 53x20x6
c. turkish get up:: 53x2x6
d. run 120m - x 6

Location: LECOM

9.21.14
WO:
1a. Incline bench: 135x5, 185x3, 225x3x3, 235x3x3, 245x3x3
1b. face pull: 55x12x10
2a. incline db row: 70x12x4
2b. lat pull down: 200x12x4
2c. cab row: 140x15x4
3a. incline db bench ischemic: 75x15,15,5 x 3
3b. pull up: bw x 8 x3
3c. face pull: 55x15x3
4a. Serrano press: 15x10x4
4b. bench dip: 45x20x4
4c. pull up: bw x 8x4
5a. rotator circut: 12.5x10x4
5b. blast row: bw x 15x4
5c. Push up: bw x 25x4

Diet: red
sleep: 7hr
location: fitworks - kent,oh
percent: 80
weight: 227

Comment: Friday was my last training session in Erie. I didnā€™t feel great at the end of that day. I worked up to 475 and didnā€™t feel great. Did five sets with 405 and needed to shut it down. I think between little sleep and stress and reaching the end of my increased intensity week I was shot. I have another deload week this up coming week and itā€™s needed. I just moved down to Akron for a rotation and Iā€™ll be training at the Body Builder gym near the hospital. The house Iā€™m in is pretty nice and Iā€™m happy we have a dog. Iā€™m trying to get things worked out before I start a new rotation tomorrow. I think Iā€™m ready for some consistency in my living situation, but that should be better after the next rotation.

Thankful: for a pretty good move so far

Thought: Humility is not thinking less of yourself, itā€™s thinking of yourself less. - C. S. Lewis

God bless, vigilance
DF

513

9.22.14 (deload week)
WU: KB squats and swings
WO:
Front squats: 135x5, 185x5, 205x3, 225x3x2
Dead (sumo, convo) double overhand: 315x3,3, 365x2,2, 405x1,1
Reverse hyper: 100 each side x 15x4
Good girl bad girl: 210x10x4
Turkish get up: 44x3x3
One arm farmers: 100x 40 yards x 3

9.24.14 (deload week)
WU: swings, jumps
WO:
Squat: 45x15, 135x5, 225x5, 315x3, 365x2, 405x2, 550 10 sec hold
clean: 185x3x6
Bench: 135x5, 175x5, 205x5
DB row: 115x10,10x2
DB OHP: 65x10x2
Pull up: bw x10x4
dip: bw x 15x4

diet: green
sleep: 6-7hrs
location: Body Builderā€™s gym - Akron,OH
percent: 80
weight: 226

Comment: Itā€™s deload week which has allowed my body some needed rest. Iā€™m transitioning to being in another city and that has itā€™s own added stress. The gym Iā€™m at is pretty nice and has all the equipment I would need. People there seem to be nice as well. Overall I think the transitions are messing with my mind a little. Iā€™ve been receiving a fair amount of interviews for residency so Iā€™ll be travelling all around the country over the next couple months. The lack of consistency in my routine is taking a little toll as well. Iā€™m trying my best to stay focused and to get my reading and sleep in. These workouts have been easy and Iā€™ve been focusing more on form than anything else.

Thankful: for getting a positive response with interview invites

Thought: A friend to all is a friend to none.- Aristotle

God bless, vigilance
DF

514

9.29.14

WU: agile, kb

WO:
Box jumps: bw x 5x3
Front squat: 135x5, 195x3, 225x3, 255x3
Speed dead (sumo, convo): 335x3,3x5
3a. BSS: 45x20x4
3b. reverse hyper: 200x15x4
4a. Good girl bad girl machine: 20x3
4b. Reverse hyper 200x15x3
4c. Glute ham: bw x 10x3
5. KB swing: 80x15x3

Diet: green
Sleep: 6:39 - 67%
percent: 90
Location: body builder gym - akron,oh

Comment: I felt pretty refreshed today. I felt explosive and strong on the front squats and deads. Iā€™m hoping that this continues throughout these last three weeks of the cycle. Iā€™ve been trying to get some work done over the past couple days and I need to keep my focus and get through this week. I like the gym that I found even more now that I found the glute ham.

Thankful: for the glute ham

Thought: Appreciate the moment, and do what you can with it

God bless, vigilance
DF

515

10.1.14

WU: agile
WO:
Box jumps: 3x5

  1. SSB Squat: 65x10, 155x5, 245x3, 295x2, 335x2x3, 335x3x2
  2. Hang clean: 225x3x3, 235x3x3
    3a. Bench: 45x20, 135x5, 175x5, 205x3, 225x5, 255x5, 290x12
    3b. Face pull: 70x20x7
    4a. DB row: 130x12x4
    4b. pull up: bw x 10x4
    5a. kb OHP: 45x20x4
    5b. pendley row: 135x10, 155x10x3
    5c. push up: bw x25x4

Comment: I was really happy with the way the SSB went. Iā€™ve been really terrible at that lift and it felt a lot better. I was supposed to do a 5RM, but I havenā€™t used one without handles so I pussed out. I still was able to get the sets in that I wanted and they felt fast. The bench felt pretty good.

Thankful: for school

Thought: Re evaluate to see if your time matches your priority

God bless, vigilance
DF

516

10.3.14

WU: agile
WO:
Squat: 45x15, 135x5, 225x3, 315x3, 365x2, 405x2, 455x1, 475x1x3, 355x5x5 75 sec rest
Dead sumo, convo: 135x5,5, 225x3,3, 315x2,2, 405x5,5

10.5.14
WO:
1a. incline bench 3 grip: 225x3x3, 245x3x3, 265x2x3
1b. face pull: 57.5x15x10
2a. multigrip DB row: 75x12x4
2b. Lat pull down: 200x12x4
2c. dip: bw x 20x4
3a. Incline ischemic DB press: 75x20x3
3b. T bar row: 135x10x3
3c. pull up: bw x 8x3
4a. Serrano press: 15x10x3
4b. Pull up: bw x 10x3
4c. DB shrug: 120x15x3
5a. push up: bw x 25x3
5b. blast strap row: bwx15x3
5c. low row machine: 160x10x3

diet: red
sleep: 7:46 - 88%
percent: 70
location: body builder - akron, fitworks - stow

Comment: Friday was a crap workout. My stomach felt like shit and I think I shit about 5 times during that workout. I stopped after the deads and called it a day. Took a day off and went in today to train. Still not feeling great. Today I got through everything at a slow pace. Iā€™ve been feeling off lately. Iā€™m ready to get back to youngstown. Going to get to bed early tonight and see if I feel any better tomorrow.

Thankful: for books

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

God bless, vigilance
DF

517

10.6.14

WU: agile 8
WO:
front squat: 45x15, 135x5, 185x3, 210x2, 240x2, 270x2
speed deads (sumo, convo): 45x20, 135x3,3, 225x3,3, 335x2,2, 385x2,2x5
3a. BSS: bwx15, 50x15x3, bwx25
3b. Good girl bad girl
3c. glute ham: bw x 8x5
4a. reverse hyper: 150x15x3
4b. weird leg machine in gym 3 sets
4c. glute ham: bw x10x3

diet: green
sleep: 7:52 - 79%
percent: 80
location: body builder - akron

Comment: Today felt better. Iā€™m still off. I donā€™t know if itā€™s mentally or what. The front squats felt ok. The speed deads felt more locked in and it just felt good to be moving. Still not feeling like I have my mojo. I have to be in the hospital a little earlier for the rest of the week, so hopefully I actually go to bed a little bit earlier. My stress is still up, I think from having an unproductive weekend.

Thankful: for getting out a little early

Thought: If you love life, donā€™t waste time, for time is what life is made up of.
Bruce Lee

God bless, vigilance
DF

518

10/8/14

WU: agile 8
WO:
SSB Squat: 65x10x2, 155x5, 245x5, 295x3, 335x2, 355x1x3, 335x2x2
Bench: 135x5, 175x5, 205x3, 240x3, 270x3, 305x9
Band face pull: purple band x 20x8
KB OHP: 50x15x6
KB Row: 90x10x6
Dip: bw x 15x4
Pull Up: bw x 10x4
DB bench: 80x15, 85x15, 90x15
DB pull over: 80x10x3
TRX work

Diet: green
Sleep: 6:30
location: body builder
percent: 75

Comment: Havenā€™t felt great lately. Getting in and getting out. Havenā€™t been sleeping in as much being on inpatient.

Thankful: for inpt week getting better

Thought: laugh more

God bless, vigilance
DF

519

10.10.14
WU: agile
WO:
Squat: 45x20, 135x5, 225x5, 315x3, 365x3, 405x2, 455x1, 475x1, 485x1, 390x4x5
Deads (sumo, convo): 135x5,5, 225x3,3, 315x2,2, 405x1,1, 455x1,1, 500x1,1,1,1
a. reverse hyper: 75x15x4
b. glute ham: bw x 10x 4
c. farmers walk: 100 x 40 yards x 4

10.11.14
WO:
Incline bench 3 grip: 225x3, 245x2x4, 255x2x3
DB incline row: 70x12, 75x12x3
DB incline bench: 75x20x4
DB OHP: 50x15x4
DB lat raises: 20x15x4
Bent over row: 185x20x3

diet: green and red
sleep: 8
location: metro -north, LA fittness polaris
weight: 225
percent: 75

Comment: Came home for the weekend. My training slump has continued and I feel like I hit a wall. Next week is my last week of this training cycle and Iā€™m in need of a deload week. My numbers have been fine, but Iā€™m feeling off. I donā€™t know if it was a lack of sleep last week or what. Had a restful weekend so Iā€™m hoping that helps.

Thankful: for the browns

Thought: Always do your best. What you plant now, you will harvest later.
Og Mandino

God bless, vigilance
DF

520

10.13.14

WU: agile
WO:
Front squat: 45x15, 135x5, 185x3, 225x3, 250x2, 285x2
Speed dead (sumo, convo): 135x4,4, 225x3,3, 315x3,3, 405x1,1, 425x1,1x5
BSS: bw x 25x4
reverse hyper: 50x20x4
glute ham: bw x 12x4

diet: red
sleep: 8:23
location: body builders akron
percent: 80

Comment: front squats went ok. I still really struggle to keep my chest up in a good position as I get a little heavier. I really would like to keep working on these and think that maybe more reps at lighter weight would help. The speed deads felt great. I havenā€™t felt that fast in a while. I feel like practicing my deads twice a week has really helped. I need to start working at a little higher percentage to get my mojo back, but today they felt good. Overall still feeling like Iā€™m in the shitter. I start residency interviews today and I hope they go well.

Thankful: for getting the opportunity to check out where I want to be the next three years

Thought: put in the work now so it can pay off later, but never forget whatā€™s important to you

God bless, vigilance
DF