Vanilla Gorilla Log

Training Training Logs
581

3.11.15

WO:
Bench: 45x10, 145x5, 175x5, 210x3, 230x5, 265x5, 300x8
Incline DB bench: 70x10, 80x22, 20
Incline DB multigrip row: 75x12x4
Band pull down 4 sets
Jiu Jitsu

Location: metro north
diet: green
grade: C

3.12.15

WO:
Squat: 45x10x2, 135x10, 225x5, 315x3, 365x2, 405x1, 415x4x2, x3x3
Pause squat: 225x4, 265x4x4
Front squat: 135x10, 185x10x2
Leg curl: 130x20x3
Walking lunge: bw x 15x3

location: metro north
diet: green
sleep: 8:16 - 85% HR 40
grade: C

Comment: Well my wedding weekend is here and training this week has been questionable. Been running around non-stop and Iā€™m excited for the actual event. The bench workout I was in the gym for maybe 35 minutes and was out, and today I felt rushed as well. Tomorrow Iā€™m just going to do some KB work and go for a walk in the morning. Iā€™m going to lift with some of my buddies Saturday morning and then itā€™s the big day. I canā€™t wait to marry my fiance, and be supported by friends and family.

Thankful: for my fiance

Thought: Happy is the man who finds a true friend, and far happier is he who finds that true friend in his wife.
Franz Schubert

God bless, vigilance
DF

582

3.14.15
WO:
Squat: 45x10, 135x10, 225x5, 315x3, 365x1, 315x25
glute ham: bw x 15x4
Curls
tris
shoulders
farmers walk: 185x45 yards x 5

Comment: pre marriage training session

Got Married

3.15-3.20.15

  1. only did two random workouts -
  2. drank a ton
  3. ate a ton
  4. got fat

3.22.15
WU: kb swings and squats; 53x25, 10x4
WO:
Squat: 45x10, 135x10, 225x5, 315x3, 365x2, 5x5
Pause squat: 275x3x2, 295x3
Front squat: 185x10x2
a. leg curl: 120x20, 140x20x2
b. bss: bw x 20x3
c. bosu kb goblet: 20x25x3

diet: green today, very red the last week
grade: B - very out of shape
location: black mountain fitness - cave creek, az
sleep: 9ish

Comment: This past week has been the best week of my life. I married my girl. We had an awesome ceremony and reception. Got way too drunk and we both forgot our wedding dance, but I guess we pulled something off. Loved seeing my family and friends all in one location. Flew out to san fran and Napa for the first part of my honeymoon and had an awesome time. Matched at Ohio State for residency and Iā€™ll probably be doing my MBA during that time. And now weā€™re in Cave Creek for the remainder and we can relax and enjoy one another. I couldnā€™t be happier.

Thankful: for the past week and everything thatā€™s happened

Thought: Be thankful for the good, and remember those times during the bad.

God bless, vigilance
DF

583

5.23.15
Hike: black mountain
WU: KB swing and KB goblet
WO:
Clean: 245x2x3, 225x2x2
Hang clean: 185x5x4
Hip up: 275x15x4
a. pull up
b. arnold press
c. incline curl
d. incline tate press
a. trx row
b. trx face pull
c. push downs
d. hammer curl

5.24.15
hike: cave creek regional park
evil 8 barbell - 105x8,7,6,5,4,3,3

location: black mountain fitness - cave creek az
grade: B
diet: green
sleep: 9ish

Comment: things are going well. sore from the hiking and getting back into it

thankful: for my wife and an awesome honeymoon so far

Thought: get back on track

God bless, vigilance
DF

584

Awesome congrats man that is great

585

3.25.15
hiked sedona

3.26.15
hiked cave creek regional park
WU: Kb swings and squats
WO:
speed deads convo: 45x20, 135x10, 225x5, 315x3, 405x2x5
leg curls
hip ups
TRX squats

location: black mountain fitness
grade: D

3.27.15
hiked pinnacle peak - scottsdale, az
WU: kb swings and squats
WO:
Bench: 45x10, 135x10, 225x5, 275x5x5
a. db incline bench: 70x10, 85x15x2
b. db incline mixed grip row: 70x12x3
a. row machine
b. curls
c. push ups
d tri machine

grade: C
location: black mountain fitness- cave creek

3.29.15

KB work

Location: basement
grade: B

Comment: Tweaked my back on the deadlift day on the last rep of the last set and it put a bad taste in my mouth. Was feeling good up until that point. Itā€™s still sore 4 days later which sucks. Bench day was ok. I wasnā€™t really inhibited by my back at all. Was originally thinking about ramping things back up this week, but weā€™ll see how everything goes. Trip was great and I feel pretty good being back home. Looking for apartments this week and getting caught up before I go finish out school in youngstown.

Thankful: for the best couple weeks of my life

Thought: Work, rest, play and pray - Dan John

God bless, vigilance
DF

586

3.30.15

WU: KB swings, squats, clean and press
WO:
Bench: 45x20, 135x10, 225x5, 275x2, 295x4x5
Wide grip 1" pause off the chest: 245x7x3
a. Incline DB Press: 85x15x3
b. bent over t bar row: 115x15x3
c. reverse hyper: 100x20x4
Squat: 45x10, 135x10, 225x5, 315x3, 365x2x5
Shoulderok: 5x10,10x3

diet: green
sleep: 7:53 - 82%
location: metro - north
weight: 217
grade: B+

Comment: Felt better today than I have in a while. Bench felt pretty good, accessory work felt pretty good, and the speed squats felt easy. No issues with my back. Tomorrow is the deadlift day and Iā€™m interested in seeing how that goes. My R hip flexor is a little goofy right now and Iā€™m getting a little frustrated with different body parts being off.

Thankful: for feeling better and having a car

Thought: Well done is better than well said - Benny Franklin

Education: walnuts may help dementia

God bless, vigilance
DF

587

3.31.15

WU: kb swings, squats, clean and press, reverse hyper

WO:
Dead convo: 135x10, 225x5, 315x3, 405x2, 455x1, 485x3, 455x3x4
Sumo Dead: 405x6x2
Hip up: 225x20x3
a. fat grip pull up hold 1 min x 3
b. glute ham: bw x 15x3
single arm farmers: 135x60yardx 3

grade: C-
location: metro north
diet: green
sleep: 7:13 - 74%

Comment: deads felt like shit. wanted to work up to 495x4x5 and after the 485 had to back it down. Still not feeling recovered from last week. Felt a lot better though. Iā€™m trying to warm up my back with the reverse hypers before I start with my work. The sumos were absolute garbage. My right glute is still giving me a lot of issues. Iā€™m probably going to add in some good girl, bad girls.

Thankful: for getting some errands done yesterday

Thought: It takes many good deeds to build a good reputation, and only one bad one to lose it.
Benjamin Franklin

Education: compared to bicarbonate the pH buffering effects of Na Citrate are mediocre at best - supversity

God bless, vigilance
DF

588

4.2.15
AM:
WU: swings
WO:
Squat: 45x10x2, 135x10, 225x5, 315x3, 365x2, 405x4x5
Pause Squat: 225x3, 275x3, 295x3x2, 275x3

Location: WKHS
Grade: B-

PM:
a) BW row: 10,10,10,
b) Pull up: 45x5, 65x5, 80x5, bwx5
Incline bench: 80x10, 100x10, 110x10
ISO row 3 grip: 125x3,3,3x3, 125x15,10
Serrano Press: 20x8x3
Pull up hang hold - hammie iso: 15x15secx5 reps, 15x5secx11 rep

Grade: B-
Location: serrano house
diet: red
sleep: 7

4.3.15

WU: KB swings, squats, clean and press
WO:
Clean: 135x5, 225x2, 235x2x5
Hang clean: 195x6x4
Reverse hyper
glute ham

Grade: B
location: metro north
diet: red
sleep: 7:49 -81%

Comment: last two days have been a little bit stressful. Having some car issues, doing paperwork for residency, and getting ready to go back to Youngstown to finish out med school. Made a couple commitments which was probably foolish, and went and saw my old training partners at WKHS. I love getting to talk to Coach Stevens and he had some interesting perspectives from the Elite Sports Performance Seminar. He really liked DeFrancoā€™s presentation and some things out of it. I miss getting his perspective. The lift was alright. I really focused on spinal stabilization and I was feeling it the day after. The squats all felt fine and I think my back is feeling a little bit better. I went and shadowed at Serranoā€™s and then did some training with him. Itā€™s always different things over there and I felt pretty good. Today I did my power clean day and it felt great, I was just pressed for time because I had to pick my car up from the shop.

Thankful: I still have a car

Thought: take things on one at a time

God bless, vigilance
DF

589

4.4.15
WU: run 800m
WO:
KB Swings, squats, clean and press
Reverse hypers: 50x20x4
BB Complex- Evil 8: 95x8,7,6,5,4,3,3
Glute ham
Reverse hyper
Leg curl

KB workout

diet: red
sleep: 8:30
location: metro north
grade: B

Comment: went in and did some accessory work. Pretty weird that Iā€™m going back to Youngstown. Have 8 weeks of clinical left and I didnā€™t pack until today. Happy Iā€™ll be seeing some of my buddies. Kinda crazy the month Iā€™ve been looking forward to is over. A new chapter is beginning.

Thankful: for Easter and my buddy Jesus

Thought: Donā€™t fight change

Education: 75% of people will have some sort of sleep disorder in their life

God bless, vigilance
DF

590

4.6.15

WU:
YTW, Reverse hypers, overhead band squats

WO:
Bench: 45x10, 135x5, 225x5, 275x3, 295x5x5
Wide grip 1" pause off chest: 245x8x2, 255x6x2
Serrano Press: 20x8x4
Squat: 45x10, 135x5, 225x3, 315x2, 365x2x2, 385x2x3
a. band push down: 200 total reps
b. TRX curl: bw x 15x4
Pull up hang: 2 min, 1 min

grade: B-
location: PSD
diet: red
sleep: 6:39 - 69%

Comment: Not my best training session. Got through all the work. I felt slow going through everything. I really focused on the cues from Chris Duffinā€™s supertraining squat video. Felt ok on the squats. My rear delts were lite up from the YTW stuff beforehand. I think it will be beneficial in the long run. I need to do some light lat activation stuff as well. Iā€™m hoping that can keep me healthier in the long run. I just started up on my ER rotation and itā€™s the last two I have of medical school. The shift work will allow me to read and train how I want, which is nice. Iā€™m enjoying my program right now and I hope deadlift day goes ok.

Thankful: for making it back to YTown ok and the move in went well.

Thought: I knew I was an unwanted baby when I saw that my bath toys were a toaster and a radio. - Joan Rivers

Education: The quantity of sleep people need does not really go down throughout their lifetime

God bless, vigilance
DF

591

4.7.15

WU: agile 8, pull ups, reverse hyper, banded lat work
WO:
Deads sumo, convo: 135x5,5, 225x3,3, 315x3,3,
Convo only: 405x1, 455x1, 480x3,4,4, 4, 3
Sumo: 315x8x4
a. glute ham: bw x 15x3
b. reverse hyper: 2 pps x 20x3
c. BSS: bw x 25x3

grade: B
location: PSD
diet: red
sleep: 8

Comment: one of the better dead workouts Iā€™ve had in a while. I still donā€™t feel good about it, but I didnā€™t have to stop due to my R glute. I could still feel it on the sumo pulls, but itā€™s a little better. I think adding in the lat and hyper warm up seemed to help. Weā€™ll see if that continues to improve. Iā€™m going to start back up with jiu jitsu tomorrow. elbow is still a little jacked up from before the wedding. Canā€™t complain about today and Iā€™m hoping things continue to improve.

Thankful: for eating Uptown pizza again

Thought: Life is very tough. If you donā€™t laugh, itā€™s tough. -Joan Rivers

Education: donā€™t take albuterol every hour

God bless, vigilance
DF

592

4.9.15

WU: band overhead squats

WO:
Squat: 45x10, 135x10, 225x5, 315x3, 365x2, 405x5x5
Pause squat: 275x6x4
Speed bench: 135x5, 225x5, 275x2x5
Reverse hyper: bands x 15x3
Pistol box squat: bw x 10x3
Jumps: 5 jumps max height x 3

grade: B
location metro north
diet: red
sleep: 6:30

Comment: had a couple long days in the ER. Drove down to columbus then trained. Iā€™ve been using the Chris Duffin cues from his super training video and I do think theyā€™re helping. I died on the last set. I really wasnā€™t expecting that. Then my back started to fatigue during the pause squats. It was one of the better sessions Iā€™ve had in a while and Iā€™m sore as shit after.

Thankful: for seeing a lot on this rotation and the transition back has been pretty good

Thought: Be thankful for what you have. Iā€™m really lucky to come from a two parent home. Iā€™m even luckier to have all of my grandparents. I donā€™t see that being the case for much longer.

Education: womenā€™s sleep patterns change throughout menopause

God bless, vigilance
DF

593

4.10.15

WU: kb swings, squats, c&p
WO:
Clean from floor: 135x5, 185x3, 225x3, 235x3x5
Hang clean: 195x6x4
a. reverse hyper: 50x15x4
b. pull up: bw x 15x4
c. glute ham: bw x 12x4
leg curl: 130x15x4

grade: B
location: metro north
diet: red
sleep: 8

Comment: Was really sore when I trained from the squat day. I was pretty happy with how my training has been going. Iā€™ve feel like Iā€™m getting back into a groove I havenā€™t been in, in a while. Unfortunately, after lunch this day I got a GI bug and was peeing out of my ass and throwing up the rest of the day. Didnā€™t sleep much last night so I donā€™t know how much benefit I got out of this session. Hoping to feel better and get back after it on Monday.

Thankful: for fluids

Thought: wash your hands

God bless, vigilance
DF

594

4.13.15

WU: agile

WO:
YTW, reverse hyper, OH band squat
Bench: 45x10, 135x10, 225x3, 275x2, 295x6,6,6,6,5
Wide grip 1" pause bench: 255x6x4
Squat: 45x10, 135x5, 225x3, 275x2, 315x2, 365x2x5
a.push ups bwx25x5
b. band push down: orangex 20x5
c. lat pull down: orange x 10x5
d. single arm band push down: 0range x 25x5

grade: B
location: PSD
diet: red
sleep: 6

Comment: got in to the gym a lot later than I wanted to. Was really slacking after the first couple sets of bench. Squats felt ok. Really been focusing on technique. Iā€™m still enjoying this program. Hopefully I can continue to make progress.

4.14.15
WU: agile, kb swing, reverse hyper, band side walks

WO:
Deads (sumo, convo): 135x5,5, 225x3,3, 315x2,2, 405x1,1 convo only: 455x1, 485x5x4, 485x2
Sumo: 225x5, 315x3, 365x6x4
Prowler: 2plate x 30yard x 10
Reverse hyper: 90x15x5
Glute ham: bw x 15x3
Body hyper: 25x10x3 sec holdx3
Ham curl: 100x20x5

grade: B-
location: PSD
sleep: 9:59 - 93% HR 42
diet: red

Comment: Deads are a pain in my dick right now. Last set and the weight got way out in front of me. Talked with my buddy and he thinks Iā€™m using too high of a percent to be pulling week in and week out. Heā€™s probably right. My sumo still feels like shit and I donā€™t know how my form disintegrated like it has. My right glute is still goofy, but itā€™s not as bad thankfully.

Thankful: for a day off to run some errands

Thought: Donā€™t find fault, find a remedy.
Henry Ford

God bless, vigilance
DF

595

4.16.15

WU: agile, band OH squat, reverse hyper

WO:
Squat: 45x10, 135x5, 225x3, 275x2, 315x2, 365x2, 405x1, 405x6x4, 405x5
Pause squat: 225x3, 275x3, 295x4x3
Bench: 45x10, 135x5, 225x3, 275x1, 295x2x5
Glute ham: bw x 15x4
Incline tate: 45x15x3
band push down: orange x 25x3
Pull up: bw x 12x3

diet: red
sleep: 8:30 - poor
location: PSD
Grade: B

Comment: still a little sore from the pulls on Tuesday. Havenā€™t been clean with my diet since we got back from the honeymoon, and thatā€™s becoming a problem. Extra calories probably arenā€™t hurting anything as I keep increasing the volume. Iā€™m really enjoying the program and I think focusing on my cues is really helping me feel more stable. Iā€™ve really enjoyed having a couple days off to come in and train at a more optimal time.

Thankful: for getting housing for next year

Thought: We shall never know all the good that a simple smile can do.- Mother Teresa

God bless, vigilance
DF

596

4.18.15
WU: KB swing, squat, clean and press, reverse hyper

WO:
Clean from floor: 135x5, 185x2, 225x4x5
hang clean: 195x6x4
reverse hyper: 2 band x 10x3
glute ham: bw x 15x4
leg curl: 110x20x3
run: 40 min at 7.0

grade: B
location: metro north

4.19.15
5k

4.20.15
wu: agile 8, oh band squat, reverse hyper
WO:
depth box jump: 6x3
bench: 135x5, 225x3, 275x1, 300x4x5
OHP: 135x8, 155x7, 135x8x2
DB incline bench: 80x10x4
Squat: 415x2x5
prowler: plate x 8 lengths

grade: B
location: PSD
diet: green
sleep: 7:54 - 82%

Comment: Power cleans felt alright. I feel like Iā€™ve gotten a lot shittier on those over the time I havenā€™t done them. The run I did nice and easy both days. Iā€™m going to be implementing that more in my training. This week Iā€™m doing noon to 10 shifts and itā€™s messing up my mojo but whatever. As long as the lifts get done I donā€™t care. Iā€™m 9 weeks out from the meet Iā€™ve been considering doing and Iā€™m leaning towards doing it right now. Todayā€™s lift went well. The squats felt locked in and the bench felt pretty good as well. Iā€™m hoping to continue making progress with this and see how things go. Lots of changes are going on and I just need to stay consistent.

Thankful: for not getting stabbed in the ER and Gentleman Jack

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

God bless, vigilance
DF

597

4.22.15

WU: agile, stick, reverse hyper, pull ups
WO:
Deads sumo convo: 135x5,5, 225x3,3, 315x2,2, 405x1,1, 455x1,1
convo: 480x4x5
2" deficit: 405x6,6
stallions: 45 x green band x 20x3
glute ham: 15x15x3
Lat pull down

grade: B
location: PSD
diet: green
sleep: 8: 48 - HR 38

Comment: Iā€™m slowly getting back into pulling. I donā€™t feel like any of these are pretty, but the volumes coming up. Schedules weird this week so I had to move this back a day and I plan on moving the squat day to Friday. I really liked the stallions which I got from chris Duffin as the second accessory movement and I felt them in my glutes. I think hitting the reverse curls on the clean day and the glute work on the dead day should really help over the next three weeks. I was really hoping to get in some weighted carries today and ran out of time.

Thankful: for a day off and getting to see the wife

Thought: He who is cruel to animals becomes hard also in his dealings with men. We can judge the heart of a man by his treatment of animals.-Immanuel Kant

God bless, vigilance
DF

598

4.24.15
WU: BSS, hip airplane, goblet squat
WO:
Squat: 45x10, 135x5, 225x5, 315x3, 365x2, 405x1, 415x4x4, 415x2
1 and a half squat: 275x6x3
TRX pistol: bw x 10x2
Bench: 135x5, 225x3, 275x2, 300x2x5
Walk

grade: D-
location: creekside fitness- boardman
diet: red

4.25.15
WU: kb swing, squat, clean and press
WO:
Clean from floor: 135x5, 185x3, 225x2, 245x2, 235x2x3
Hang clean: 225x6x4
a. Stallions: 53 x green band x 20x3
b. Pull up: fat grip x 12x3
a. leg curl: 70x10,10 110x10 x 3
b. reverse hyper: 50x20x3
c. bent over row: 135x10x3
farmers db: 140x30sec x 3

grade: B-
location: metro north
diet: red
sleep: 8

4.26.15
5k - easy pace

Comment: My training session on Friday was one of the worst Iā€™ve had in recent memory. I went to a local gym because I had to get it in before my shift, and the bar was a piece of shit and had no grooves. It was sliding down my back and it was a terrible squat session. The catch on the bench kept falling down when I would rack the weight and I thought I was going to kill myself. Not the best training session.

Saturdayā€™s lift went alright. I feel like Iā€™m stronger from the hang than I am from the floor. I have zero olympic technique and Iā€™m sure my form was an embarrassment to human movement. The rest of the lift went alright. Iā€™m ready to get after it this week and hopefully things go a little better.

Thankful: for getting to see my grandparents this weekend

Thought: donā€™t spend money on stupid shit

God bless, vigilance
DF

599

4.27.15
WU: stick, bss, hip plane, gob squat
WO:
Box jump: 5x5
Med ball slam: 20x5x5
Bench: 45x10, 135x10, 225x5, 275x2, 300x5x5
DB OHP: 65x10x3, 45x20x2
Squat: 45x10, 135x5, 225x5, 315x3, 405x2x5
Incline DB bench: 85x18,17
YTW: 12x10x4
Prowler: 2 plate x 8 trip
Jiu Jitsu

grade: B
location: PSD
sleep: 6:41-69% - HR 42

4.28.15
WU: hip plane, bss, stick, gob squat, bw shit
WO:
med ball backward toss: 20x5x3
Deads convo sumo: 135x5,5, 225x5,5, 315x3,3, 405x1,1, convo 455x1, 485x5, 455x5x4
deficit convo: 365x8x4
a. Stallions: 65xgreen band x 15x4
b. pull up: bw x 15x4
a. lat pull down: 160x10,10x4
b. 45 hyper (single leg, double leg): 10,10x3
c. glute ham: bw x 20x3

Grade: B+
Location: PSD
Sleep: 6:57 - 72% HR 38
diet: green
weight: 214

Comment: Past couple days of training have been alright. Bench was a little more challenging than expected and the deadlift day today went well. I moved at a quicker pace today and I felt it after the first two exercises. I was planning on doing some farmers after and I was dead. Sleep has been a little bit better. It has been complete crap for the past week. I like the early ER shift a lot more than the ones later in the day.

Thankful: for settling back in

Thought: Get your facts first, then you can distort them as you please.- Mark Twain

God bless, vigilance
DF

600

4.30.15

WU: Gob squat, BSS, hip airplane, OH Band squat
WO:
Broad box jump: 5x5
Squat: 45x10, 135x10, 225x5, 315x3, 405x5x5
Front squat: 135x10, 185x6, 205x6, 226x6x2
Belt squat: 150x12x4
Bench: 45x10, 135x5, 225x3, 275x2, 300x2x5
Belt squat march: 3 plate x 2 min, 1:30x2
Park sprints
Jiu Jitsu

Grade: B+
location: PSD
diet: red
sleep: 8:30 - 88% HR 48

Comment: Today felt pretty good overall. Got in in the morning and had a pretty good session. Squats felt a lot better this week. Iā€™ll probably keep the belt and front squats throughout this training cycle. Bench felt better as I went through the sets. Still not motivated on my diet and mentally am in a little rut.

Thankful: for getting to listen to some cool stories from some older youngstown guys

Thought: Old people have some cool stories

God bless, vigilance
DF