youknow- no problem
3/7/12
No gi jiu jitsu, walked for a half hour in the am
3/8/12
WU: Foam, dynamic, jump squats
WO:
Clean and press: 95x3, 135x3, 185x3, 205x4x2
Bench: 145x5, 175x5, 210x3, 225x5, 275x5, 290x5
OHP: 115x10x5
Bent over row: 135x10, 195x10x5
Comments: today was a shit workout, went in at 7. Still sore, from Tuesday. Got a practical at 4 then a final tomorrow, so books all day and night…again.
Thought: It’s ok to be wrong/fail, it’s not ok to cheat - Dr. Habusta
God bless, vigilant
Have a great day
DF
3/9/12
WU: Foam roll, dynamic, flexor, squat jumps
WU:
high pull: 135x3, 185x3, 225x3, 275x3, 295x3, 325x3
Squat: 135x5, 205x5, 245x5, 285x3, 315x3, 365x3, 405x6
Deads Sumo: 135x5, 225x5, 335x10x5
Abs: standing 95x30x10, hanging leg raise: bw x10x5
Comments: I felt pretty good today, I just feel dead after the sets of 10 on deads or squats. I’m glad the tests and practical are over. Primary Care olympics are tomorrow and my squad is looking to dominate.
Thought:
“Yesees and Noees”
The Yesees said yes to anything
That anyone suggested.
The Noees said no to everything
Unless it was proven and tested.
So the Yesees all died of much too much
And the Noees all died of fright,
But somehow I think the Thinkforyourselfees
All came out all right.
-Shel Silverstein
God Bless, vigilant
DF
3/10/12
Primary care Olympics
Result: Gold medals and a 50 dollar gift card, not mad
3/11/12
WU: foam roll
WO:
OHP: 45x10, 80x5, 95x5, 110x3, 125x3, 145x3, 160x5
Bench: 135x5, 185x5, 215x10x5
Pull ups: bwx5, 25x5, 45x3, 70x3, 90x3, 70x4x2, bwx 15
Face pulls: 80x12x3
JM:60x10x3
Curls: 40x10x3
Comments: Was an alright day. I still need to learn how to breath on the OHP, I feel like I’m gonna pass out every time I do it. My training partners leaving for a month doing a rotation, so I’m trying out a new gym. It’s been a relaxing weekend.
Thought: you’re not compromising your values by being non-judgemental of other people’s values
God bless, vigilant
Happy Sunday
DF
3/11/12
Laser Tag
Gi Jiu Jitsu
3/12/12
Stair master for an hour
Gi Jiu Jitsu
3/13/12
WU:
Foam roll, dynamic
WO:
Snatch: 95x3, 135x3, 155x3, 175x2, 155x3
Dead (convo): 135x5, 215x5, 265x5, 315x3, 365x3, 415x3, 465x6
Squat: 135x5, 225x5, 305x10x5
Hanging leg raise: bwx10x5
Standing abs: 100x20x5
Walked for 30min
Comments: New gym has a lot better atmosphere than the one I was just at. I was disappointed that I didn’t hit more reps on the deads, my grip gave out again. If anyone knows good grip work drills please let me know. The squats are starting to get more and less taxing. I feel as though I’ve got in better shape by doing the sets of 10 every week, but I still feel very out of shape while doing them. I’m currently reading “Man’s Search for Meaning” and it’s been a great read. My elbows are flaring up as well from rolling.
Thought: Forces beyond your control can take away everything you possess except one thing, your freedom to choose how you will respond to the situation. You cannot control what happens to you in life, but you can always control what you will feel and do about what happens to you. - Frankl
God Bless, Vigilant
DF
3/14/12
No-Gi Jiu Jitsu
3/15/12
WU: Foam roll, dynamic, flexor static
WO:
Clean and Press: 45x3, 95x3, 135x3, 185x3, 225x3x3
Bench: 45x5, 135x5, 175x5, 210x3, 245x3, 275x3, 315x6
OHP: 95x5, 115x10, 125x10x4
DB Row: 110x10x5
Face pull: 80x12x4
Push down: 80x20x4
Standing DB curl: 40x10x4
Quick Jump rope and KB swings
Comments: Kind of a medium day, didn’t feel bad or good. Body’s feeling OK, I need to study a lot today and this weekend. I’m deciding on squatting tomorrow or Saturday. I finished Man’s search for Meaning, and it was a very good read.
Thought: From all this we may learn that there are two races of men in this world, but only these two- the “race” of the decent man and the “race” of the indecent man. Both are found everywhere; they penetrate into all groups of society. No group consists entirely of decent or indecent people. In this sense, no group is of “pure race” - Viktor Frankl
God Bless, Vigilant
DF
3/16/12
WU: Foam roll, dynamic
WO:
Squat: 135x5, 205x5, 265x5, 290x3, 355x5, 390x3, 435x3
Dead (sumo): 135x5, 225x5, 345x10x5
Standing Abs: 95x20x5
Ab machine thing: 150x10x5
Stair master 20 min
Comments: felt ok. I was hoping the squat would go better. What at one time used to be one of my better lifts, is now one of my weak points. I need to bust ass on that. Deads felt easy today.
Thoughts: The cost of freedom is eternal vigilance
God Bless, Vigilant
DF
3/17/2012
KB work and very light jogging
3/18/2012
WU: Foam roll, dynamic, squat holds
WO:
OHP: 45x10, 85x5, 105x5, 125x3, 135x5, 155x3, 175x5
Bench: 225x10x5
Pull ups: bwx5, 53x5, 88x3, 140x0, 100x3, 88x2, 55x10, bwx10
TRX Rows: bw x10x5
DB JM: 65x10x5
TRX curls: bwx15x5
Comments: I’m glad my OHP, which is embarrassing, is starting to go up. I still feel heavy at 235 so I’m still adding in the extra cardio to try getting my weight down. I really need to adjust my diet, and I need to quit being a pussy about it. I’ll be going to jiu jitsu tonight. I felt pretty good lifting today and I feel like these 5/3/1 sessions have gone pretty well so far. Hopefully the deads go well on Tuesday.
Thought: ?There comes a time in your life, when you walk away from all the drama and people who create it. You surround yourself with people who make you laugh. Forget the bad, and focus on the good. Love the people who treat you right, pray for the ones who don?t. Life is too short to be anything but happy. Falling down is a part of life, getting back up is living.? ? Jose N. Harris
God Bless, vigilant
DF
3/20/12
WU: foam roll, dynamic
WO:
Snatch: 95x3, 135x3x3, 155x3x2
Dead (convo): 135x5, 225x5, 275x5, 315x3, 395x5, 435x3, 500x3
Box Squat: 135x10, 225x10, 315x10
Standing abs: 115x30x5
Pistols: bw x 10x5
Goblet squats holds: 53x5
Comments: Was a very marginal day. Finished the deads and was pretty fatigued. My biceps tendons have been sore. Grip gave out again on the deads.
Thought: Yesterday is history, tomorrow is a mystery, today is a gift that?s why it?s called the present. ? Kung Fu Panda
God bless, vigilant
DF
3/23/12
WO:
Bench: 145x5, 165x5, 190x5, 225x3, 265x5, 290x3, 325x5
KB class
Comment: the KB class was difficult, I’m going back today to take care of the accessory work from the bench day. I need to study a lot this weekend. Mentally drained, hope I can rest this weekend.
Thought: Our time on this precious earth is short. Good health and a measure of strength can help you live a better quality of life. And that’s the greatest lesson of my life.- Dan John
God Bless, Vigilant
DF
WU: foam roll
WO:
High Pull: 135x3, 185x3, 225x3, 275x3, 315x3, 345x3
Squat (deload): 135x5, 215x5, 255x5, 295x5
deads (sumo): 135x5, 225x5, 315x5, 365x10x4
hanging leg raise: 11x5
standing abs: 105x20x3
pistol squats: bw x10x4
Cardio: KB work
Comments: I felt alright, I hope this deload helps me get my mind right. I’m praying the Buckeyes beat Cuse tonight and move on the the final four.
Thought: You should never underestimate the predictability of stupidity.- Bullet Tooth Tony
God bless, vigilant
DF
3/25/12
WO:
OHP (deload): 45x10, 85x5, 105x5, 115x5
Bench: 135x5, 185x5, 235x10x5
pull ups: bw x5, 25x5, 45x5x3, baseball holds x 5x4, bwx10
TRX Rows: bw x 10x4
Push downs: 75x25x4
TRX curls: bw x 20x4
ABs
Cardio: KB work
Comment: felt alright, changed grips up during bench. Felt good for a deload week.
Thought: You have to do the best with what God gave you. -Mrs. Gump
God bless, vigilant
DF
3/27/12
WU: dynamic
WO:
Snatch: 95x3, 135x3, 155x3, 175x1x2, 155x1, 135x1
Squat: 135x10, 225x10, 275x10, 315x10, 275x10, 225x10
Dead convo (deload): 135x5, 225x5, 275x5, 325x5
Cardio: walk
Comment: I don’t know if it’s just it being a deload week, but mentally I wasn’t there today. I have some anxiety from a test that’s coming up. Who knows. Wasn’t the best day. Got in, then got out.
Thought: Spend time with those you love
God bless, vigilant
DF
3/29/12
WU: Foam roll, dynamic
Push press: 95x3, 135x3, 185x3, 225x2, 185x2
Bench (deload): 135x10, 165x5, 195x5, 215x5
OHP: 45x10, 95x10, 115x10, 125x10, 130x10x2
Pull ups: bw x5, 25x5, 45x5x4, bw x15
Rack row: bw x15x4
Push down: 70x30x4
DB curl: 45x10x4
Walk
Comment: pretty shitty again. I’m ready to go back to doing work sets. I’m glad this is gonna be the last rotation of the 3 month challenge. I’m gonna start thinking about what I want to do for the next rotation.
Thought: Never compromise. Not even in the face of Armageddon. That’s always been the difference between us. - Rorschach
God bless, vigilant
DF
3/30/12
WU: dynamic, jump rope
WO:
High pull: 95x3, 155x3, 200x3, 245x3, 265x3, 309x3, 353x2
Squat: 135x5, 215x5, 255x5, 295x5, 315x5, 355x5, 395x7
Deads (sumo): 155x5, 245x5, 335x5, 385x10x4
Standing band abs: 3 sets
Comment: went back to Denison today to lift with my old strength coach. I really need to improve that squat, but I think it’s coming along. The deads felt pretty good. Didn’t feel great, but it’s good to be home.
Thought: Take responsibility for your life
God bless, vigilant
DF
3/31/12
WU: dynamic
WO:
OHP: 135x5, 150x5, 170x5
Bench: 240x10x5
Pull ups: bw x15x4
Comment: I’m still heavy. Workout was quick. Have a huge test tomorrow.
Thought: Laugh more
God bless, vigilant
DF
4/3/12
WU: foam, jumps, dynamic
WO:
hang snatch: 95x3, 135x5x3
Deads: 225x5, 275x5, 335x3, 345x5, 405x5, 445x5
Squat: 135x5, 225x5, 315x10x3, 335x10x2
Cardio: basketball and going to Jiu Jitsu now
Comment: squats felt pretty good, deads felt poor. I’ve felt out of it lately. I don’t know if it’s stress or what but I haven’t had the drive recently. Numbers are doing ok though.
Thought: be skeptical
God bless, vigilant
DF
4/5/12
WU: barbell circuit
WO:
Clean and press: 95x3, 135x3, 185x3, 205x3, 225x2, 235x1, 245x1, 225x3, 135x5
Bench: 145x5, 185x5, 215x3, 235x5, 265x5, 295x8
OHP: 95x5, 115x10, 125x10x3, 95x10
T bar row: 95x10, 135x10, 160x10, 185x10x2
Face pull: 120x12, 140x12x4
Dips: bw x20x4
DB curls: 40x10, 45x10, 50x10
Comments: I drove to Columbus (about 4hrs) right after having 6 hours of lecture. I didn’t go home I just went straight to the gym. I had a fair amount of caffeine and I’m pretty sure I had severe swamp ass. I was like damn I smell bad. So I went to the bathroom and wiped my ass. To dry it out I threw on some Gold bond, triple strength. I’m pretty sure I made a revolting concoction of butt juice and cooling powder. I had to leave the gym because I was disgusted with myself. The lift went pretty good, I needed the change in scenery and I’m glad to be home.
Thought: Constantly evaluate yourself and your mind. Evaluate how positive you’re being about your situation, and what you can improve. Let go of what you can’t control.
God Bless, Vigilant
DF
WU: barbell complex
WO:
Squat: 135x5, 185x5, 225x5, 255x5, 285x5, 335x3, 375x3, 415x5
SS GM: 95x10, 135x10, 185x5x5, 135x10
Leg extension: 150x10x4
Leg curl: 80x10x4
Standing abs: 120x30x4
leg raise: bw x20x4
Comments: went in with my brother this morning. Felt like it was an ok workout. Took a while for my joints to warm up probably because it was early.
Thought: Talk to your family
God bless, vigilant
DF
4/9/12
AM: yoga
WU: Foam
WO:
OHP: 85x5, 100x5, 115x5, 145x3,150x3, 165x6
Bench: 135x5, 185x5, 245x10x5
DB Row: 100x12x5
Rack Row: bw x20x3
dips: bw x20x3
Straight bar curl: 90x10x3
Cardio: jiu jitsu
Comments: today was a nice day. not a lot of class so I just studied a lot and got to do things at a nice pace. it was good seeing family this weekend. I liked today’s article, Wendler brought up a couple good points. These next 6 weeks are going to be a grind to make it to this summer. I just need to take it each day at a time and get as much done as I can. I have the Tough Mudder on Saturday morning, I’m just trying to survive that.
Thought: The best way to learn a lesson is by making mistakes, unfortunately it’s also the hardest way to learn too.
-I don’t agree with the unfortunately part
God bless, vigilant
DF
4/10/12
AM: Yoga
WU: foam roll
WO:
Snatch: 95x3, 115x3, 135x3, 155x2x3
Deads: 135x5, 225x5, 275x5, 335x3, 375x3, 425x3, 475x3
Squat: 135x5, 225x5, 315x10x4
abs
Cardio: KB work
Comments: had a couple quizzes, and it was a pretty stressful day. I think I locked up an internship for the summer, so I’m pretty happy with that. Kinda stressed in general. Just have to take it item by item.
Thought: Do your “morals” line up with your actions
God bless, vigilant
DF