Vanilla Gorilla Log

Training Training Logs
521

10.15.14

WU: agile 8

WO:
SSB squat: 65x15, 155x5, 245x3, 295x2, 335x2, 355x2, 365x2,1,1,1,1
Hang clean: 235x3x6
Bench: 45x15, 135x5, 175x5, 205x3, 255x5, 295x3, 325x6 spotter helped 7th
a. pull up: bw x 12x3
b. dip: bw x 20x3
c. machine row: 180x15x3
d. KB OHP: 70x5x3

diet: red
sleep: 7:45 - 81% HR 44
location: body builders - akron
percent: 87

Comment: today was my last day training at body builder’s in Akron. I met a lot of cool guys who have been training for a long time. I highly recommend that guy to anybody in the Akron area. Old school gym with everything that you need to get stronger plus some. I put my belt on for the SSB squats and I really felt like my upper back was taxed throughout the session. On bench I was hoping for at least 8, but I didn’t have my mojo going on . I’ve been cutting back on the accessory work given that I’ve been off. This is my last heavy week. I’ll probably take it easier this weekend and get crackin when I’m back in Youngstown next week.

Thankful: for a great rotation in Akron

Thought: work harder every day and give back when you can. be as nice as possible because there’s already enough grouches

God bless, vigilance
DF

522

10.17.14
Location: case western reserve

Squat: 45x20, 135x5, 225x5, 315x3, 365x2, 405x1, 455x1, 475x1, 485x1, 495x1, 430x3x3
Dead sumo, convo: 135x5,5, 225x3,3, 315x2,2, 405x1,1, 455x1,1, 495x1,1
Lunge: 60x10x3
Glute ham: bw x 15x3
45 back raise: bw x 30x2

10.18.14
Location: fit works, kent ohio

Incline DB: 60x12, 80x12, 100x12x3
Face pull: 60x15x5
T bar row: 135x15x3
Pull up: bw x 8x3
OHP: 45x10, 95x5, 135x10x3
Front/side raise: 20x10x3
Curl: 90x12x3

diet: red
sleep: 8hrs
weight: 226

Comment: had an interview at metro in cleveland on Friday so I stopped in to see my college buddy and train with him. it was a pretty marginal session. Afterwards we hit up melt which is a grilled cheese spot and I think I’ve sharted three times since then. Got my last workout in the akron area in, and I moved back to Youngstown. start a new rotation tomorrow and I’m hoping it goes well. tomorrows going to be a long day because I’m driving down to catch the cavs game with my family. I’m hoping I can get back into the swing of things over this next month back in y-town.

Thoughts on my programming: This 12 week cycle went ok. I felt like my bench went really well, my front squats/SSB squats improved significantly. My upper back feels stronger. The last three weeks I struggled. I think it was inappropriate to try to peak on all three days at the same time. I’m still very weak relatively on front squats and SSB squats compared to back squats. I was pretty much maxing out twice the last three weeks and it hurt me. I was trying to follow the triphasic model and I don’t think it worked out for me as well as I expected. I think hitting the SSB squats after the volume day would have been more appropriate. I’m hoping the upper back work translates over to my pulls. I’m going to clean the diet up and try to get 3-4 days in the jiu jitsu gym as well over the next 8 weeks. I’m going to try to do both my jiu jitsu days on my lifting days so that I’m resting completely on my off days. I think this program was more productive than some of my previous ones, so I’m hoping to build off of that.

Thankful: for moving safely

Thought: continue to learn, help your brothers and sisters, and continue to grow

God bless, vigilance
DF

523

10.21.14

WU: agile 8

WO:
A1: SSB squat: 335x3,2,1x4
A2: KB swing: 53x10,15,25,50x4
Lying leg curl: 200x20x3
Calf Raise: 300x20x3
Sled drag: 6 plate x lots of trips
GHR: bw x 15x4
Reverse hyper: 2 plate x 20x4

diet: red
sleep: 6
location: power shack and PSD
weight: 224.5
percent: 85

Comment: I’m taking it easy this week. I’m thinking about doing the cube for roughly 20 weeks and then doing a meet with my gym owner. Weight was better than I thought it was considering I’ve been eating junk. This rotation probably won’t be too bad so I’m hoping to capitalize on that. Glad to be back in a familiar gym and hopefully I can read a lot this month.

Thankful: for safe travels

Thought: We are like chameleons, we take our hue and the color of our moral character, from those who are around us. -John Locke

God bless, vigilance
DF

524

10.23.14

WU: agile 8

WO:
1a. Bench: 45x20, 135x5, 175x5, 205x5x3
1b. band face pull: black mini x 15x6
2a. Pull up: bw x8x4
2b. blast strap row: bw x 20x4
2c. shrug: 225x10, 315x15x4
3a. DB OHP: 45x20x3
3b. front/side raise: 20x15x3
3c. bw reverse hyper: 25x3

diet: green
sleep: 6:30 - 68% HR 40
location: PSD
percent: 80

Comment: just doing a deload week so nothing special. Been a weird week in the office and I think the next three weeks will be goofy with traveling. I just need to keep working and stay positive. Looking forward to the next 10 weeks of training.

Thought: set objective goals

Thankful: for some time to catch up

God bless, vigilance
DF

525

10.25.14
worked out with a buddy before his wedding. was supposed to be last deload day. Trained in east liverpool, ohio at team impact
Bench: 155x5, 220x3, 275x2, 305x3, 330x1, 350x3x2
Sling shot: 385x5
Incline: 205x4x3
Band pull apart: 30x4
Front and side raise: 25x10x3
db OHP: 50x10x3

10.27.14
Jumps
Squat: 45x10x2, 170x5, 255x3, 340x2, 425x4x5
Bench: 45x10x2, 155x5, 210x3, 275x2, 295x5
Dead: 225x5, 315x3, 415x2, 495x5, 3 sumo, convo
SSB Wide: 165x10, 225x10x2
Hyper: 2 plate x 20x4
Leg curl
Sled drag: 6 plates x 20 minutes

Location: old school iron - cleveland
Percent: 85

10.29.14
Front squat: 175x5, 195x5, 215x5, 225x5
Squat: 135x5, 225x3, 275x2, 335x5x2
DB OHP: 70x5x3
45 hyper: bw x 20x5
Hyper: 2 plate x 10x3
Pull up: bw x 25,24,20

location: PSD
percent: 75
sleep: 7:58 - 82%
diet: green

Comment: Went out and trained with my buddy who was getting married and had a pretty good bench session. Probably not the smartest thing I’ve done. I felt like crap on Monday. I was supposed to hit a 5x5 but I called it because I was not recovered. Monday’s squat session felt pretty good. The deads felt better than they have in a long time. The weight was moving quick and I hit a triple convo after that and the form felt weird because I’ve been switching my grip up. Today I was sore and tight as hell. It took a while to loosen up on the squats. My OHP is concerning and I can’t do a bb ohp without pain so I’ve been doing DB. I’ve been doing more rear delt work and I haven’t had much carry over.

Thankful: for a good interview on Monday, my buddy getting married, safe travels so far

Thought: The simple act of paying attention can take you a long way. -Keanu Reeves

God bless, vigilance
DF

526

10.31.14

WU: agile 8

WO:
Squat: 45x10x2, 185x5, 275x3, 365x2, 425x1 add belt 455x5
Bench: 45x10x2, 185x5, 265x3, 335x2, 365x1
Hang Clean: 135x5, 245x3x5
Glute ham: bw x 12x3
Pull up: bw x 10x3
DB shrug: 145x20x3
chain reverse fly: 20x15x3

diet: red
sleep: 6:28 - 67%
location: metro north
percent: 87

Comment: The squats felt ok overall. The work set didn’t feel great. My squat has been my most disappointing lift. I feel like it hasn’t improved much over the past couple years. I like that I’m implementing the SSB in and hopefully that helps, but overall it has not moved like my other lifts. The bench was interesting today. It didn’t feel great up until the single. It felt great, it moved fast and felt easy. Cleans felt pretty good. I’m enjoying the change in program and I’m hoping to improve as the weeks go on.

thankful: for making it back home and seeing some great costumes.

Thought: Happy Halloween

God bless, vigilance
DF

527

11.3.14

WU: agile 8

WO:
Squat: 45x10x2, 185x5, 255x3, 335x2, 405x1, 410x5x5
OHP: 45x10x2, 105x3, 135x2, 155x5
DB OHP: 70x5x4
Dead: 225x5, 315x3, 425x2,2, 500x5 sumo 500x1,1,1 convo
BSS: bw x 20x4
Reverse hyper: 2plate x 20x4
Prowler: 3 plates x 20 yards x 10 trips
Band pull aparts: 30x5
Pull ups: bw x 5 x 4

diet: red
location: PSD
weight: 223
percent: 83
sleep: 6:35 - 68%

Comment: Pretty event packed weekend. Drove down to columbus, went to the osu game, saw the grandparents, then drove out to Shittsburgh for an interview. Was almost late getting to the dinner because of the Yinzer roads. Interview went well today and I liked the program. Then I drove back out to Youngstown. Training felt ok overall. My right shoulder still feels like shit on the OHP so I need to stick to DB work overhead. I’m still doing a extra rear delt work to see if that will help. Deads felt really good this week. Squats felt just ok. I feel like I’m fast, but I gas quick.

Thankful: for safe travels and meeting good people

Thought: do the best that you can with what you have where ever you are

God bless, vigilance
DF

528

11.5.14

WU: agile

WO:
Front squat: 45x10, 135x5, 185x3, 205x3, 215x3, 230x3, 245x3
Squat: 135x5, 225x5, 265x3, 335x5x2
Bench: 45x10, 135x5, 195x3, 240x2, 275x5x3
Band pull apart: 30x7
Reverse hyper: 3 plate x 12x3
Pull up: 25, 25, 22
BW hyper: 10x2sec hold x 3
DB farmers: 120x30 sec x 2
mcgill big 3 x 3
rouge glute ham thing

Diet: green
sleep: 7:30
location: PSD
percent: 80

Comment: the front squats felt better, I wasn’t as sore this training session, and my R shoulder is still giving me some issues. Pretty stressed right now and I’m just trying to get back on track with some busy work. I think the traveling and being out of my routine is starting to get to me. I’ve been trying to continue to work on my weaknesses. My plan is to go about 5 more weeks with the texas method. Then I’m going to work on the big lifts and do the 10,000 swing challenge up til about 8 weeks out from the next meet I plan on doing. I then plan on doing an 8 week cycle into that meet. Afterwards I would like to implement more strongman training into my program and continue to focus more on jiu jitsu. I feel stronger no than I have been in the past, but I don’t think I’m content with where I’m at physically. I just need to keep building my base and I need to work on my weak spots.

Thankful: for my fiance

Thought: History doesn’t repeat itself, but it sure seems to rhyme a lot - Mark Twain

God bless, vigilance
DF

529

11.7.14
WO:
Squat: 45x10x2, 185x5, 275x3, 365x2, 425x1, 455x3x3
OHP: 95x20, 115x15, 135x10
Clean: 250x3x5
Run 1 mile

11.10.14
WO:
Squat: 45x10x2, 185x5, 245x3, 335x2, 415x5x5
DB bench: 60x10, 90x5, 120x8x3
RDL: 275x10x4
Parallel bar pull up: bw x 6x5
dip: bw x 10x5
Serrano Split squat: bw x 20x3
leg curl hang: 3 x 30sec
Single leg glute bridge:

bw: 225
location: Ntense fitness
percent: 75
diet: red

Comment: between traveling I’ve been having weird training hours. I got in this morning and trained and then drove out to Indianapolis for an interview tomorrow. I’ll be here until Thursday night so I’ll be finding a random gym to train at the next couple days. My diet’s been shit and this traveling hasn’t helped. I was using a shit barbell on the squats and it felt like the thing was going to snap on my back. Things should be a little more consistent next week. I’m going to start to implement some 1-2 mile runs into my training because I have to go to Georgia for reserve stuff in January and I don’t want to embarrass myself.

Thankful: for having a safe drive and making it through another rotation.

Thought: Experience: that most brutal of teachers. But you learn, my God do you learn.
C. S. Lewis

God bless, vigilance
DF

530

11.11.14
WO:
Deadlift (sumo, convo): 135x5, 225x5x2, 315x3, 425x2, 510x5 sumo, 3 convo
2A. Close parallel grip lat pull down: 4set x 10
2B. Seated cable row to neck: 4x10
3a. Run 400m x 4
3b. KB swing (88x10, 72x15, 53x25) x 4

Location: National institute of fitness - Indianapolis

11.12.14
WU: agile 8, bike 5 min, goblet squats

WO:
Front squat: 135x5, 195x5, 215x4, 230x3, 245x2, 260x1
Squat: 135x5, 185x5, 275x2, 335x5x2
OHP: 45x10x2, 95x5, 125x3, 150x5x3
side/front/back db raise: 25x12,12,12x3
Pull up: 25, 23, 22
A1: parallel chin bw x 8x 3
A2: twin parallel grip lat pull down: 10x3
A3: 45 degree lat pulldown: 10x3
A4: wide grip lat pull down: 12x3
A5: iron cross lat pull down: 15x3

Diet: red
sleep: 7:50 - 81%
location: anytime fitness - Indianapolis
Weight: 222
Percent: 85

Comment: I had a fair amount of time to train today. I took my time and relaxed while I trained and it felt good. I didn’t have much to do yesterday afternoon and I found a pretty good gym, so I was able to do the pulls I missed from Monday. I felt alright better than I expected. My time in Indy has gone really well and I’m interested to see how things end up.

Thankful: for a good trip

Thought: God bless our veterans

God bless, vigilance
DF

531

11.14.14
WU: agile
WO:
Squat: 45x15x2, 135x5, 185x5, 275x3, 365x2, 425x1, 455x3,2,2
Bench: 45x15, 135x10, 185x5, 265x3, 335x2
Leg press: 5 pps x 10x4
Location: LA fitness polaris
Percent: 70

11.15.14
WU: agile
wo:
Squat: 45x10x2, 135x5, 225x5, 275x5, 315x3, 365x2, 405x1 belt 405x6, 455x1, 420x6, 470x1, 365x10, 315x18
SSB wide squat: 245x10x2
BSS: 65x15x3, bw x 20
Step up: 135x10x3, bw x 20
45 hyper: 45x 20x3
plank: 1 min x 3
bird dogs
leg curl: 200x18,18,15

diet: red
sleep: 8:15
location: power shack westerville
percent: 80
weight: 219

Comment: drove back to Columbus from indianapolis. I had two great interviews out there so I’m between Cleveland and Indy for next year now. I trained yesterday morning and felt like crap. Squats didn’t feel awesome and then the bench felt like garbage. I’ve been pretty good with my diet overall and I think taking curcumin has decreased my bowel issues a lot so my weight has continued to go down. I continue to struggle with the three day a week full body training, so I’m planning on going back to the 4 day split. I just think it’s better for me. I plan on doing 3-4 weeks of this split, doing 4 weeks of the 10,000 swing challenge again, and then doing an 8 week meet prep for one in late February. Today felt a lot better, but not where I want to be at.

Thankful: for spending time with my fiance, family, and getting to relax for a little bit.

Thought: If you love life, don’t waste time, for time is what life is made up of. - Bruce Lee

God bless, vigilance
DF

532

11.17.14

WO:
1a: Bench: 305x6, 345x1, 305x6, 345x1, 275x12
1b: Bent over row: 255x6, 275x1, 255x5, 295x1, 225x12
2a: Close grip lat pulldown: 175x8x3
2b: DB OHP: 65x8x3
3a: Parallel grip pull up: 25x6x5
3b: Dip: 50x8x5
3c: Landmine: 10 x 10x4
4a: DB flat row: 110x8x4
4b: DB incline bench: 85x8x4

diet: green
sleep: 6:33-68%
percent: 80
location: PSD

Comment: Today felt pretty good. The bench felt pretty good along with the bent over row: I Haven’t done those in a while. I started urology today and was in the OR for about 13 hours. I’m hoping the hours aren’t always like this. I need to get back into jiu jitsu as well. I’m glad I’m back to the 4 day a week training and I think it will be good for the short and long term.

Thankful: for a good attending today

Thought: Life is really simple, but we insist on making it complicated.
Confucius

God bless, vigilance
DF

533

11.18.14

WU: agile
WO:
Dead (sumo convo on warm up): 135x10,10, 225x5,5, 315x3,3, 405x2,2, 495x6, 545x1, 495x6, 545x1, 405x12, 365x18
2a: RDL - 275x10x3
2b: DB Lunges - 50x10x3
3a: Good morning: 185x10x2
3b: McGill big 3:
4a: Parallel narrow grip lat pull down: 140x10x2
4b: reverse hyper: 2 plate x 15x2
4c: face pull: blast strap x 10x2
4d: russian ham: orange band reverse x 10x2

Diet red
sleep: 7: 30
location: PSD
Percent: 83

Comment: I got up for the deads for the first time in a while. The higher reps absolutely killed me. The weight wasn’t that heavy, but my endurance is not where I would like it to be. After the deads I was wrecked. I was happy with how those went, but I’m also hoping to starting working on my conventional pull with some heavier weight.

Thankful: for getting some reading in

Thought; The greatest deception men suffer is from their own opinions. -Leonardo da Vinci <— that’s a bad ass quote

God bless, vigilance
DF

534

11.20.14
WU: Agile
WO:
Chin:60x6, 90x1, 60x6, 90x1, 45x10
OHP: 155x6, 180x1, 150x6, 175x1, 135x10
DB Bench: 60x10, 80x10, 105x8x2
Wide Row: 160x10, 170x8x3
Pull up parallel: bw x 6 x3
Twin handle pull down: 140x10x3
Wide lat pull down 140x20x3
Front side back raise: 25x10/10/10x4

Felt pretty good, location PSD

11.22.14
WU: Agile
WO:
Squat: 415x6, 465x1, 415x6, 465x1, 365x13, 315x16
BSS: 50x15x2, bw x 20
Step up: 50x15x2, bw x 20
45 hyper: 60x15x2
single leg hip up: bwx 6 x 4

Location: LA Fitness Polaris, Percent: 65, diet: green

11.24.14
WU: agile
WO:
1a. Bench: 45x15, 135x8, 225x3, 275x2, 315x6, 355x1, 315x6, 355x1, 275x14
1b. Bent over row: 45x15, 135x8, 185x3, 235x2, 265x6, 305x1, 265x6, 315x1, 245x15
2a. Lat pull down: 200x8x3
2b. DB shoulder press: 65x8, 70x8, 65x8
3a. Dip: 65x8x3, bw x 30
3b. Pull up: 55x5x3, bw x 15
3c. Landmine: 10x10x3
4a. incline db bench: 85x8x4
4b. db row: 120x10x4
Sled drag
Front/side/back raise: 30x10/10/10x3

Location: PSD
Diet: green
Sleep: 6:05 - 63%
Percent: 84

Comment: Training has been better recently but I haven’t felt great. My squat has really been frustrating me. I have been struggling to make progress in that lift in what feels like years. I just need to keep working at it and I need to make sure I have perfect form: which is currently not the case. My right shoulder is still giving me issues with overhead work. I think this program is a little more balanced. My plan is to finish out this week and next week doing this and then going into four weeks of 10,000 swing and then 8 weeks meet prep. The bench felt good today. I had a long pause on the second 355 and it felt pretty good. Bodyweight is floating around 220. I’ll be bringing my weight closer to 210 over the next 13 weeks. That will be very lean for me, but I’m excited for the challenge. I’ve been driving a ton over the weekend and I haven’t had a weekend off in a long time and that will continue for the next couple weeks.

Thankful: for family, for my wedding pastor, for getting to see my childhood best friend

Thoughts:

  1. Every man has a property in his own person. This nobody has a right to, but himself. - John Locke
  2. Words have no power to impress the mind without the exquisite horror of their reality. -Edgar Allan Poe
  3. We are what we believe we are. -C. S. Lewis

God bless, vigilance
DF

535

11.25.14
WU: agile
WO:
Dead (convo, sumo): 45x20, 135x6,6, 225x5,5, 315x3,3, 405x2,2, 455x1,1, 500x1,6, 555x1, 500x6, 555x1, 405x15, 365x18
2a. RDL - 265x10x3
2b. Lunge: 60x10x3
3a. GM - 225x8x2
3b. McGill Big 3 - 3 sets
4a. Lat pull down - 150x10x4
4b. Cable row: 100x10x4
4c. Glute Ham - bw x 12x4
4d. Reverse hyper- 2pps x 12x4
5. Prowler - 150x10

diet: green
sleep: 6
location: PSD
weight: 225
percent: 83

Comment: Pulls felt ok this week. Those 6th reps kill me. I’ve been working the sumo pull and it’s been getting a little better. My T-spine still rounds on these but they’re getting up. I’m driving back to Columbus for the holiday.

Thankful: for the rotation going well. A great year. The opportunity to pursue the career I want. A great fiance. My family and friends.

Thought: take time to count your blessings.

God bless, vigilance, Happy Thanksgiving,
DF

536

11.27.14
Turkey Bowl

11.28.14
Chin: 60x6, 90x1, 60x6, 90x1, 45x10
DB OHP: 65x10x4
DB Bench: 70x20x4
T bar row: 135x15x4

11.29.14
Squat: 45x10, 135x10, 225x5, 315x3, 365x2, 415x1, 415x6, 465x1, 415x5, 465x1, 365x14, 315x17
BSS: 50x10x2
Step up: 30x10x2

Diet: red
sleep: 8hrs about every night this weekend
weight: 222
location: WKHS, LA Fitness polaris
percent: 80

Comments: Had a great thanksgiving. Just got back in youngstown not too long ago. I did some back track program math and I’ll be starting up on the 10,000 swing challenge tomorrow. I’m just going to be doing that and some body weight training for the next 3-4 weeks and then do cube for 10 weeks prior to the meet. I’m going to be cleaning up my diet to get down to 210 over the next 5-6 weeks. Need to reevaluate some goals and plans.

Thankful: for my family and everyone making it home

Thought: Glad the buckeyes won. Thinking about the player they just found dead. Be kind to others and develop a community for people to find their purpose.

God bless, vigilance
DF

537

12.1.14

WU: agile
WO:
Swings 10,15, 25, 50 x 5 with 70lb kb for 10 and 10, 53 for 25 and 50reps
back squats: 405 x 1,2,3x5
BSS: BW x 25x3
REverse hyper: 4 plates ps x 12x3
Glute ham: bw x 12x3

Time: 37:28

Diet: green
sleep: 6:47
location: PSD
percent: 87

Comment: started the swing challenge today. I was struggling, but I think this program will be a good option over the next couple weeks. My grip was strugglnig on the 50 rep swings.

Thankful: for advice

Thought: sometimes you just have to make a decision

God bless, vigilance
DF

538

12.2.14

1a. KB swing: 70x10,15, 25x5, 53x50x5
1b. DB incline bench: 95 x 2, 4, 6x5
2a. Pull up:25, 23, 22
2b. Push up: 25x3
2c. Blast strap row: bw x 15x3
2d. Dip: Bw x 20x 3

KB time: 34: 22

12.4.14

1a. KB swing: 53x10,15,25,50x5
1b. Front squat: 225x1,2,3x 5
2a. Reverse hyper: 150x15x4
2b. Glute ham: bw x 15x4
2c. BSS: bw x 25x4

    1. 14

rhalan gracie seminar
1a. KB swings: 53x10,15,25,50x5
1b. KB OHP: 53x2,4,6 x 5
Time: 25:36

Diet: red
sleep: 11hrs last night
percent: 86
location: PSD, metro north, gracie ohio and fiances house
weight: 220

Comment: I’ve been on the road for another interview. It was in Columbus which was nice to be able to train at some of my home gyms. It was pretty cool seeing John Meadows in the gym on Thursday. Today I went in thinking I was going to just train at Gracie and Relson’s son was giving a seminar which was pretty good. Overall things are pretty good. I was good with my diet throughout the week. I’m noticeably leaner and was 218 at my lowest on Friday. This program is going well so far and I like using the heavier kettlebell for most of my sets. I left it at my youngstown gym and just have my 53 so I’ll be back to using the other one on Monday. I think this is a nice reset time before I get into heavier training leading up to the meet at the end of Feb.

Thankful: for a good interview

Thought: If you want to do really important things in life and big things in life, you can’t do anything by yourself. And your best teams are your friends and your siblings. -Deepak Chopra

God bless, vigilance
DF

539

12.7.14

WO
1a. KB swing: 53x10,15,25,50x5
1b. Goblet squat: 53x2,4,6x5
Time: 25:32

Location: fiances basement
weight: 220
percent: 85
diet: red
sleep: 8

Comment: just continuing with the program. So far it’s going well. I’m feeling a little better overall. Today was the first day that my grip was struggling. I think it was because I was pretty continuous with the swings. Have my squat and swing day tomorrow which I’m looking forward to. I’m still struggling trying to figure out how to rank programs for next year. I’m excited for where I end up.

Thankful: for the buckeyes win and a chance to prove themselves

Thought: In the midst of movement and chaos, keep stillness inside of you.
Deepak Chopra

God bless, vigilance
DF

540

12.8.14

1a. KB swing: 70x10,15,25x5, 53x50x5
1b. Squat: 405x1,2,3x5
Glute ham
reverse hyper
BSS

12.10.14

1a. KB swing: 70x10,15,25x5, 53x50x5
1b. KB OHP: 35x4,6,8x5

12.11.14
1a. KB swing: 70x10,15,25x5, 53x50x5
1b. Front squat: 225x1,2,3x5

12.13.14
1a. KB swing: 70x10,15,25x5, 53x50x5
1b. KB OHP: 53x3,5,7x5

12.14.14
1a. KB swing: 70x10,15,25x5, 53x50x5
1b. push up: 5, 10, 15

diet: red
sleep: 7ish
location: PSD, house
weight: 219
percent: 87

Comment: entering the last week of the challenge. I’m ready to move on to my 10 week meet prep. I’m feeling ok overall and I’m ready to start training again. I have everything programmed for the meet. I’m back in my hometown from youngstown for the next four weeks. I’m looking forward to this rotation and I’m ready to get locked in. I feel pretty restored from doing the swing challenge again. I have no clue what I’m going to do with my jiu jitsu training over this period. I’m hoping to stay with it, but it’s going to be sporadic over the next four weeks.

Thankful: to be settled in back in columbus

Thought: take time to plan

God bless, vigilance
DF