Vanilla Gorilla Log

Training Training Logs
601

5.2.15
WU: KB swing, squats, C+P 53lb x 10x3
WO:
Clean: 45x20, 135x5, 185x3, 225x3x5
High pull from hang: 245x6x2, 265x6x2
a. fat grip pull up: bw x 13 x 6
b. stallion: 80xgreen band x 20x 3
a. reverse hyper: 50x20x3
b. meadows row: 70x15x3
c. glute ham: 10x 15x3
leg curl single leg, double leg: 70,110x10,10x4
walk
jiu jitsu

grade: B
location: Metro north
Sleep: 7:31 - 78% HR 46

5.3.15
4 mile easy pace

5.4.15
WU: stick, box jumps, med ball slams, push ups
WO:
Bench: 45x10, 135x5, 225x3, 275x2, 300x6x5
Band face pull: orange x 10 x 1 sec hold x 7
Squat: 45x10, 135x10, 225x5, 315x3, 405x2x5
OHP: 45x10, 95x10, 115x10, 135x10,10,10, 8, 6
Incline DB press: 60x10, 85x20, 16
Prowler: 2 plate x 20 yard x 10

Grade: B+
Location: PSD
diet: green
sleep: 7:06 - 74% HR 46

Comment: Training has been going pretty well over the past week. Hitting all the numbers Iā€™m expecting too and recovering pretty well. Today the bench went better than it has in a while. The squats got progressively better as well. Saturdayā€™s lift was alright. Cleans are still pretty crappy and my form has not improved. I think my body has appreciated the stallions and hammy work.

Thankful: for the opportunity to know my wifeā€™s grandmothers

Thought: Probably gonna lose one of my wifeā€™s grandmas today. Itā€™s been a long road and sheā€™s had Alzheimers for about 9 years. Hoping that she can go comfortably.

God bless, vigilance
DF

602

5.5.15
WU: hip plane, goblet, bss, box jump
WO:
Dead sumo, convo: 135x5,5, 225x5,5, 315x3,3, 405x2,2, convo 455x6,6,5,5,4,4
sumo: 365x8x4
Stallion: 50xgreenx20x4
Pull ups
glute ham
lat pull down

Grade: D
location: PSD

5.7.15
WU: box jumps, bss, goblet, hip plane
Squat: 45x10, 135x10, 225x5, 315x3, 365x2, 405x6x5
Front squat: 205x8x4
Belt squat to low box: 2 plate x 8x3
Bench: 300x2x5
Belt squat march: 3 plate x 1:30x3
Jiu Jitsu

Grade: A-
Location: PSD

5.8.15
WU: KB swing, squat, C&P
WO:
Clean: 225x4x5
High pull from hang: 255x6x4
Stallion: 40,40 x greenx 20x 4
Pull up: bw x 20x 3
Reverse hyper: 50x 20x3
Meadows row: 90x15x3
Leg curl: 70,70,110x9,9,9 x 3
Glute ham: 12x 15x3

Grade: B
Location: metro

5.10.15
3.5 mile easy pace

Comment: My wifeā€™s grandmother died on Tuesday so Iā€™ve been driving back and forth from Youngstown about every day this week. Ended up being pretty stressful. Had to cancel my trip to my cousinā€™s wedding out in Seattle, which sucked. Training went ok given all the driving. Only shit day was the deadlift day on Tuesday. Iā€™m still not good at pulling in the morning and all the training sessions this week were in the AM. Overall I felt better after this three week section. Iā€™ll be ramping up the intensity over the next couple weeks. Iā€™ll be graduating in three weeks from today, and then moving down to Columbus which is going to be stressful, but nice.

Thankful: for a great service for my grandma in law, my cousin getting married

Thought: Youā€™ll make a handful of decisions in your life that will completely alter the course of your life. - Grandpa O

God bless, vigilance
DF

603

5/11/15
WU: hip airplane, push ups, bss, goblet
WO:
Box jump, med ball press
Bench; 45x10, 135x10, 225x3, 275x2, 315x1, 335x2x3
Band face pull: orange x 10x7
Sling shot: 375x3x3
Single arm DB OHP: 75x3x5
Band pull apart: orange x10x4
Squat: 45x10, 135x10, 225x5, 315x3, 415x2x5
Prowler: 2 plate x 20yard x 8
Pushup: bw x 25x4
Jiu Jitsu

Diet: green
Sleep: 5:46 - 60% HR 40
location: PSD
grade: B+

5/12/15
WU: hip air, goblet, bss, pull up, bw reverse hyper
WO:
Deads sumo, convo: 45x20, 135x5,5, 225x5,5, 315x3,3, 405x1,1, convo only: 475x1, 510x2x3
Convo against orange bands: 405x3x3
Good morning: 225x3x4, 275x3x2
a. Stallion: 50xgreen bandx 20x4
b. lat pull down: 170x10,10x4
c. glute ham: 35x8x3
a. pull ups: bw x 10x 6
b. Bw blast rows: 10x6

diet: red
sleep: 6:27 - 67% HR 40
grade: B+
location: PSD

5/13/15
Sled walk: 3 plate x 150 yards x 5
a. db curl: 40x15x5
b. incline tate press: 40x20x5
10 yard sprint x 10
a. band push downs
b. band curls
turkish get up: 35x10, 10x 3
Jiu jitsu

Comment: increased the intensity of the movements over the past couple days and itā€™s felt pretty good. Reducing the reps helped and it felt pretty good getting under a little heavier weights. 2 reps on all those movements isnā€™t bad and I think it helps acclimate my body to the weight. Iā€™ve been sleeping poorly throughout the week so Iā€™ll have to get some more rest going through the rest of the week. Taking things day by day and mentally getting ready to move back down to Columbus.

Thankful: For the relationship Iā€™ve developed with the Youngstown gym owner

Thought: I donā€™t exactly know what I mean by that, but I mean it.
J. D. Salinger

God bless, vigilance
DF

604

5.14.15

WU: hip airplane, bss, goblet squat, pull up, Band OH squat
WO:
Squat: 45x10, 135x10, 225x3, 315x3, 405x1, 455x2x3
Bench: 45x10, 135x5, 225x3, 275x2, 315x2x5
Double mini reverse band squat: 475x3x3
a. Front squat: 135x3, 185x3, 205x3, 225x3x3
b. box jump: 40 inch x 3x6
belt box squat: 2 plates x 10x2
belt squat march, RDL: 3 plate x 2 min x 3
incline walk

grade: B-
location: PSD
weight: 216
sleep: 5:30 - 57% HR 49
diet: red

Comment: Been sleeping like crap the past couple nights and I was feeling it today. Iā€™m not a good squatter and today was a little rougher than I would have liked. The reverse band squats added no tension until I was practically in the hole and I was expecting to work closer to 500 on that, but it wasnā€™t happening today. I was drained pretty quickly and I took my time to get through this session. Still hitting all the numbers which is reassuring.

Thankful: Iā€™ll be heading back to main campus

Thought: Take a step back and appreciate what you have. I need to take note because Iā€™ve been wishing away a lot of time.

god bless, vigilance
DF

605

5.16.15
WU: KB swing, squat, C&P
WO:
Clean from floor: 135x5, 185x3, 225x5x5
High pull from hang: 275x3x3
a. stallion: 45xgreenx20x3
b. pull up: bw x 25x3
c. partner hamstrings: wife x exhaustion x 3 sets
a. T bar row: 135x10,10x3
b. leg curl: 140x20x3

Grade: C
location: LA Fit - Polaris
sleep: 10:05- 93% HR 47

5.17.15
25 mile bike ride with dad
yoga

5.18.15
WU: goblet, push up, bss, pull up, hip plane
WO:
a. box jump: 36" x 3x4
b. med ball press: 20x3x4
bench: 45x10, 135x10, 225x3, 275x2, 315x1, 335x3x3
Sling: 370x3x3
Squat: 45x10, 135x10, 225x5, 315x3, 415x2x5
DB push press: 70x3, 75x3, 80x3, 90x2, 80x3x2, 85x3
a. kb OHP: 30x20x3
b. prowler: 90x 20 yard x8
c. band pull apart: monster mini x 10,10,10x8
push up x 30x3

Location: PSD
Grade: A-
weight: 216
diet: green
sleep: 6:32 - 67% - HR 41

Comment: making some of my last weekend trips back and forth to Columbus before I move home. The training was pretty questionable on Saturday. Got in a lot later and the cleans felt marginal. The heavier high pulls werenā€™t that awesome. The bench workout went better today than expected. I havenā€™t been taking a lift off and itā€™s been a confidence booster. Pretty crazy Iā€™m in my last week of clinical in medical school. Iā€™m really happy Iā€™ll be done with the back and forth driving and Iā€™ll get my own place.

Thankful: For my brother in law - happy birthday, game of thrones is nerdy and bad ass

Thought: If your actions inspire others to dream more, learn more, do more and become more, you are a leader.
John Quincy Adams

God bless, vigilance
DF

606

5.19.15
WU: goblet, hip plane, pull up, push up, bss
a. Broad jump: bw x 4x4
b. Med ball toss: 20x4x4
Deads: 45x20, 135x5,5, 225x5,5, 315x3,3, convo only 405x1, 475x1, 510x2,1,1
Deads against band: 405x orange x3
Walk: 1 hr

Location: PSD
Grade: F-

5.20.15
Deads against band: 405x3, 435x3x3
Sled drag with sandbag carry: 3 plate x 120lb sandbag x 50 yard x 6
Sled: 4 platex 25 x 10
Walk: 1 hr
Jiu Jitsu

Location: PSD
grade: B-

5.21.15
WU: goblet, push up, bss, pull up, hip air plane, adductors
a. Box jump: bw x 4 x 40"x2, 10x4x40", 20x4x40"
b. Med ball press: 20x4x4
Squat: 45x10, 135x10, 225x5, 315x3, 405x1, 455x3x3
Reverse band (monster + mini): 455x3, 505x3x3
Bench: 45x10, 135x5, 225x3, 275x2, 315x2x5
Front squat: 135x5, 185x3, 205x3, 215x3x5
Belt box squat: 180x 10x3
DB Farmers: 80x 30 yard x 20
Walk: 1 hour

Location: PSD
Grade: B
diet: red
sleep: 7:47 - 80% - HR 45

Comment: Went in Tuesday morning to train and had a terrible session. Bar wasnā€™t moving like I wanted it to and I shut it down real quick. Had today and yesterday off and had better days. I didnā€™t want to jack up my squat day so I just did some pulls to give me confidence and did some work capacity training. Today the squats felt a lot better than last week. Itā€™s insane how deconditioned my mind becomes when I donā€™t get under some weight. The sets got better as I went on. Iā€™ll be moving all my stuff out of the house Iā€™m at in Youngstown and down to Columbus this weekend. Itā€™s just another chapter of my life coming to an end and the start of another excellent adventure. I got tickets to see Clutch and Mastodon on Sunday which should be fun, then I move into my apartment on Memorial day and graduate a week from Sunday. Iā€™m getting to hang out with my Youngstown people one last time before I head out and itā€™s well worth it.

Iā€™m stuck on what to do about a meet. Part of me has no desire to do one, and part of me says just do one before I start residency. I donā€™t think thereā€™s anything to gain from doing it, besides getting another total for $100. Pretty much leaning away from competing and just continuing to get stronger.

Thankful: for my roommate and kid that Iā€™ve done a lot of my rotations with over the past two years.

Thought: The problem is yes, everything works. Doing everything at once makes you marginal at everythingā€¦ at best.
Ć¢?? Dan John, Never Let Go: A Philosophy of Lifting, Living and Learning

God bless, vigilance
DF

607

5.23.15
WU: KB swing, squat, C+P
WO:
Clean: 135x5, 185x3, 225x3, 255x2x5
High Pull: 275x3x3
a. Stallion: green x 40x20x3
b. Pull up: fat grip x bw x 20x3
c. Hex RDL: 365x3x5
a. Reverse hyper: 230x20x2
b. Glute ham: 20x15x2
pull up: bw x 10x10

Grade: B
Location: PSD - last session

jog: 4 mile
Bike: 30 min

5.26.15
WO:
a. Bench: 45x10, 135x10, 225x3, 275x2, 315x1, 345x1, 350x3x3
b. Ys and Ts: 5 x 10x4
Sling shot bench: 375x3, 385x3x2
Squat: 45x10, 135x5, 225x5, 315x3, 415x2x5
DB push press: 75x3, 80x3, 85x3, 90x3, 80x3x2
Jiu Jitsu

Grade: B+
Location: LA Fitness - polaris
Diet: red
sleep: 10:09 - 93% HR 60

Comment: Training has been going well, with the exception of last weeks dead session. The cleans last week felt pretty good and then todayā€™s session felt good as well. The squats were fast today and I think itā€™s partially due to taking an extra day off over the holiday weekend. I moved all my stuff down into my apartment in Columbus and graduate from medical school this Sunday. Itā€™s been a long 4 years and Iā€™ve moved 17 times over that time for rotations. Iā€™m looking forward to actually living with my wife and being in a consistent location. Youngstown was home base over the past two years and it was a great place for me. I met incredible people and I was able to say goodbye to everyone up there.

Thankful: for Youngstown people and their food

Thought: Life goes on, build as many solid relationships as you can, and learn to love other people

God bless, vigilance
DF

608

5.27.15
WU: KB swings, squat, OHP, BSS, hip airplane
WO:
Deads convo: 135x10, 225x5, 315x3, 405x2, 475x1, 540x1, 510x3x3
Band convo dead: orange x425x3x3
GM: 225x3, 245x3, 265x3x3
Glute ham: 12x20x3
Pull ups: bw x 20x3

Location: world

5.29.15
WO:
Squat: 45x5, 135x10, 225x5, 315x3, 405x2, 455x1, 475x2x3
Reverse band squat: orange x 505x3x3
Bench: 315x2x5
Front squat: 215x3x5
a. KB swing: 98x10x4
b. BSS: Bw x 25x4
c. hanging leg raise: BW x 10x4

Location: LECOM
Grade: B
diet: red
weight: 215

6.1.15
WO:
Bench: 45x10, 135x5, 225x5, 275x2, 315x1, 345x1, 370x1, 345x2x3
Sling: 380x3x3
squat: 415x2x5
DB single arm OHP: 80x3x5
Hanging leg raise: bw x 10x4
a. sprint 50m x 4
b. row 250m x4
c. push ups x 25x4

Location: RPAC
Grade: C
weight: 217
diet: red
sleep: 9

Comment: Drove up to Erie for graduation stuff last Wednesday. Went in and did some BS work that day and then my only training day really was that Friday. It went better than expected given I went out about every night with my classmates. Squatting felt better than it has in a while and I felt a lot more stable under the bar. Today didnā€™t feel as good. We got back late from graduation and spent our first night in the apartment while sharing a bottle of wine. The bar was bent and I just wasnā€™t feeling it. I need to find a way to get back into the jiu jitsu mat as well.

Thankful: for all the support from my family over the course of my education career

Thought: sacrifice is rarely at the expense of one person

God bless, vigilance
Dr. DF

609

6.2.15
WU: BSS, goblet, split squat, pull up
WO:
Deads convo: 45x20, 135x5, 225x5, 315x3, 405x2, 475x1, 510x1, 545x1, 520x2x3
Band dead: orange x 405x3, 435x3x3
a. RDL: 225x3, 245x3x5
b. Pull up: bw x 12x6
a. stallion: 60xorangex 20x2
b. bent over row: 3 plate x 15x4
c. cable pull trough: 85x15x2
a. db farmers walk: 95 x 90 yard x 3
b. hanging wipers: 7x2

Diet: green
weight: 217
location: JO South
grade: B
sleep: 8:35 - 83%

Comment: Went to JO for the first time today and had a better session. The bars were better and it was a better atmosphere. Deads are feeling ok. Iā€™m going to complete this program next week and overall Iā€™m pretty happy with it. Iā€™m starting to feel more comfortable and relaxed.

Thankful: for my wife

thought: But man is not made for defeat. A man can be destroyed but not defeated. - Ernest Hemingway

God bless, vigilance
DF

610

6.3.15
Bis, tris, basketball

6.4.15
WU: goblet, bss, hip airplane
WO:
Squat: 45x10, 135x10, 225x5, 315x3, 405x1, 425x1, 455x1, 475x3x3
Squat against band: orangex 365x3, orange x 405x3x3
a. Bench: 45x10, 135x10, 225x3, 275x2, 315x2x5
b. face pull: 85x15x6
a. Leg press: 12 plates x 15x3
b. Hanging leg raise: bw x 10x3

grade: B+
location: ARC
weight: 216
diet: green
sleep: 10 -93% HR 43

Comment: My low back was sore today from deads on Tuesday so I wasnā€™t sure how today was going to go. Iā€™ve been feeling more and more comfortable under the weight given that Iā€™ve been doing the overload training. On set two I think my depth was shit and on the third I focused on burying them. Iā€™m planning on deloading next week and then starting a new program the week after. Things could get a little weird once I start back on surgery.

Thankful: for our apartment

Thought: My best friend is the man who in wishing me well wishes it for my sake.- Aristotle

God bless, vigilance
DF

611

6.8.15
Part 1: TWHS
Bench: 45x10, 135x5, 225x3 275x2, 315x1, 345x1, 360x2x3
Sling: 385x3x3

Part 2: JO south
a. Decline Bench: 45x10, 135x10, 225x5, 275x2, 315x1, 335x2x3
b. Lat pull down: 200x 8x7
a. DB OHP: 50x10, 60x10, 70x3,2,1, 70x4,3, 80x2,2
b. DB row: 80x15,10, 85x15,10x3
c. Cable row: 200x15x2

Part 3: showtime performance
Cambered bar box squat + 80lb chain: 155x3, 245x3, 295x3, 335x3x3
Squat: 405x2x3
KB swing: 50x10x3, 60x10x3
Belt squat: 275x8
Belt squat GM: 3 pps x 10,10,10

6.9.15
WO:
Front squat: 45x10, 135x5, 185x3, 225x3x5
Front squat 2 sec pause: 185x8x4
Split squat DB rack position: 40x8, 50x8x4
Leg press: 5 pps x 10x3
Glute ham: bw x 10x3

Location: RPAC
Grade: B+
weight: 215
diet: green
sleep: 7:41 - 80%

Comment: Went to a weekend in Erie and Iā€™m starting a new program. The last one I liked a lot and I recommend the 915 to anybody looking to improve maximal strength. Just seemed like a tapering program, but the components were pretty good. Over the next ten weeks Iā€™ll be working on the front squat and OHP. They are two of my weaker lifts, so Iā€™m interested in seeing how this program goes. Today I about died on the pause squats. I was gassed around rep 5 of the third set. I have no endurance in those positions so I liked it. Iā€™ll probably add in some dynamic back squats around 80% after the sets so I donā€™t get too weak on those over the course of this program. Yesterday I trained with my old training partners, finished that workout with my wife after I got home, then went out to train at my buddies gym. It was an ok day. The bench felt pretty good and then the squats felt pretty good in the evening. My legs werenā€™t the limiting factor on the front squats today it was my back, so hopefully this helps.

Thankful: for a scholarship opportunity for my wife

Thought: work over time equals growth

God bless, vigilance
DF

612

6.11.15
WO:
a. Bench: 45x10, 135x10, 225x5, 275x3, 315x3x5
b. band pull apart: monster mini x 10,10x7
a. DB bench: 100x8, 120x8x4
b. face pull: 57x10x5
DB floor press: 85x8x 1 sec pause x 4
Tri push down: 3 set x 10
incline tate press: 45x10x3
Golf 18

Location: ARC
Grade: B-
diet: red

6.12.15
WO:
Dead: 135x10, 225x5, 315x3, 405x1, 475x3x5
deficit dead convo: 405x8x4
Bent over row: 205x8x4
a. pull up, chin up: bw x 10,10x3
b. leg curl: 140x10x3
c. shrug: 95x20x3
jiu jitsu

location: JO south
grade: B
weight: 217
diet: red
Sleep: 6 shitty hours

Comment: Wasnā€™t planning on lifting today and was planning on hitting it tomorrow. Trained hard at jiu jitsu today and feel like Iā€™m going to pass out now. A lot of stuff got planned for tomorrow and wanted to go to jiu jitsu again. Start up residency on monday and Iā€™ll get promoted to Captain in the Army on wednesday. I have a lot going on and I just need to make sure I relax and just get some quiet time on Sunday. I canā€™t believe the start of residency is here. So far this training program has been a fun change. Iā€™m hoping that it keeps working out.

Thankful: for my families support throughout school and my parents dogs

Thought: try to be a net positive for humanity

God bless, vigilance
DF

613

6.13.15
jiu jitsu
jurrasic park

6.14.15

WO:
a. Push press: 45x10, 95x8, 135x3, 185x3, 195x3x5
b. Ys and Ts: 5 x 10x6
a. Military Press Standing: 135x8x4
b. pull up: bw x 5x4
a. 65 degree incline bench: 70x8, 75x8x4
b. pull up: bw x 5x5
a. straight bar curl: 90x10, 100x10x2
b. lateral raise: 20x10x3
c. front raise: 20x10x3

location: ARC
diet: red
sleep: 7:58 -HR 48 - 83%
grade: B

Comment: felt like I was asleep when I started this session and felt pretty good by the end. Iā€™m really happy Iā€™m training the front squat and OHP during this training cycle. They are my weakest lifts by far. Hoping to make some progress throughout. My form is garbage for these as well and that is something Iā€™m going to try to improve upon.

Start residency orientation tomorrow and Iā€™m looking forward to meeting my co-interns and see how everything goes. My stress has been up recently which suck. I need to take it a day at a time and learn to enjoy the moment.

Thankful: for the opportunity to learn medicine over the next couple years

Thought: The function of education is to teach one to think intensively and to think critically. Intelligence plus character - that is the goal of true education. -Martin Luther King, Jr.

God bless, vigilance
DF

614

6.16.15

WU: goblet, bss, hip airplane
WO:
Front squat: 45x10, 135x5, 185x3, 225x4x5
Squat: 405x2x3
Front pause squat: 185x8x2, 195x6x2
BSS DB rack position: 60x8x2, 50x8x2
leg press: 5ppsx10x3
leg extension: 200x10x3

diet: green
sleep: 7:04-HR 46 - 74%
location: JOS
weight: 215
grade: B

Positive: felt pretty strong on the normal back squats, overall felt ok on the front squats
Negatives: rushed the lifts, needed to focus on form, conditioning isnā€™t where I would like it to be
Comment: The gym was a mess and I started to rush my lifts. Everything felt ok overall. I really need to clean up my diet because Iā€™m feeling sloppy right now, which is not ideal. I felt pretty good last week and havenā€™t been caring about my diet since probably my wedding day.

Thankful: for my program director

Thought: We know what we are, but know not what we may be.- William Shakespeare

God bless, vigilance
DF

615

6.18.15

WU: bike 10 min
WO:
a. bench: 45x10, 135x10, 225x5, 275x3, 315x4x5
b. band pull aparts: monster mini x 20x9
a. DB ischemic bench: 90x8, 100x8x2, 100x6x2
b. pull up: bw x8x5
a. db floor press: 90x8x2, 90x6x2
b. pull up: bw x 8x6
a. tricep extension: 67.5x10,10x3
b. face pull: 50x15x3
c. incline tate: 40x12x3
box: 2min round x 7
bike and read: 40min

grade: B-
location: RPAC
weight: 214
diet: red
sleep: 10:22 - 94% HR 49

Good: had some extra time to train today
Con: fatigued toward the end of my bench sets, I need to improve that over the next two weeks
Comment: Had the morning off which was much needed. Got the sleep I needed and then got to spend some extra time at the gym today to blow off steam and do some casual reading. Iā€™m still looking for a local place to do grappling and have been traveling home on the weekends to get that in. Orientation is going well thus far.

Thankful: easier day, getting to read, my slow cooker, getting promoted to Captain in the Army

Thought: Good habits formed at youth make all the difference.
Aristotle

God bless, vigilance
DF

616

6.20.15

WU: goblet, bss, hip airplane, pull up
WO:
Deads convo: 45x20, 135x10, 225x5, 315x3, 405x1, 475x4x5
Deficit dead: 385x8x2, 405x6x2
Bent over row: 135x10, 185x8x2, 205x6x2
a. leg curl: 150x10x3
b. shrug db: 95x20x3
c. pull up: bw x 10x3

location: JOS
weight:216
Grade: B
sleep: 7:45
diet: green

Pros: the weight was never an issue, got in at a good time and everything seemed to be firing well
Cons: cardio killed me today, felt like I was going to die half way through the deficits, left some weight for the deficits
Comment: Overall today felt pretty good. I never felt like my strength was an issue, I was just drenched in sweat from the humidity. Stress has been up as of lately and I need to get some reading done over the weekend. Iā€™m going to have the opportunity to chat with Dan John and Chip Morton of the Bengals on Tuesday, which should be awesome.

Thankful: for my dad, for my father in law, for my residency class

Thought: You can discover more about a person in an hour of play than in a year of conversation.
Plato

God bless, vigilance
DF

617

6.22.15
AM:
WU: push ups, Ys and Ts
WO:
Floor press: 135x5, 185x5, 225x5, 245x5, 275x4
Inverted Rack row: bw x 18, 15, 12, 12
Towel Front raise: 45x 12x3
Skull crush: 65x10x4
4 way manual neck
Location: LJā€™s basement

PM:
Push Press: 95x5, 135x3, 185x3, 195x4x5
OHP:135x8, 155x6
Incline DB Press: 75x8x2, 80x6x2
Location: JOS

Grade: B and C

6.23.15
WU: goblet, hip airplane, bss
WO:
Front squat: 45x10, 135x5, 185x5, 225x5x5
Paused front squats: 195x6x4
back squat: 135x5, 225x5, 315x3, 405x2x3 add belt 405x2x3
DB BSS from rack: 60x6x4
a. leg press machine: 275x10x2
b. hack squat machine: 3pps x 10x2
c. leg extension: 170x10x2
d. glute ham: BW x 15x2
Hill sprints: 60 yard x 4
Sprints: 100 yards x 4

Location: Denison student weight room
diet: red
sleep: 8:09 -85% HR 48
grade: B+

Pros: getting to lift with LJ, Getting to talk with Dan John, getting to lift in the new student weight room
Cons: Still struggling with the front squat, figuring out how to balance
Comment: Now that Iā€™m back in town Iā€™m goign to try to train with my old training partner and college buddy who got me more into lifting. Went out to his house at the ass crack of dawn to do some floor presses. Didnā€™t get in to do my overhead work until really late because my wife got off work late and that session was pretty weak.

Today I got out early and got to take my time out at my college. The front squat has been a burr on my asshole for some time and I think the solution to this problem is just getting stronger. I went out to Denison to meet up with Dan John who was in town and itā€™s always fun to pick his mind. Heā€™s a really nice guy, whoā€™s insightful. We just talked about life balance, training, and writing. It was a cool experience.

Thankful: for my wedding video, geting PALS certified, hanging with old friends

Thought: In essentials unity, in non-essentials liberty, in all things charity

God bless, vigilance
DF

618

6.25.15

WU: run 800m
WO:
a. Bench: 45x10, 135x10, 225x5, 275x3, 315x5x5
b. Band pull apart: monster mini x 20x 7
a. DB bench: 120x6x4
b. pull up: bw x 8x 4
a. DB floor press: 95x7x4
b. Face pull: 110x20x4
a. Tri extension: 95x10,10,10x3
b. chin up: bw x 10x3

Diet: red
sleep; 7:06 - 74% HR 48
location: JOS
Grade: C-

Pros: Floor press felt really good
Cons: wasnā€™t mentally there and came in sluggish, ate crap today
Comment: went in later today after another longer orientation day. These days of sitting all the time are starting to get to me. I was sliding on the bench, which was frustrating. Overall the weight is feeling ok and Iā€™m glad the volume is starting to pick up. I wanted to get some light squats in today for practice and it just didnā€™t happen with my lack of energy.

Thankful: for getting through our recertification crap

Thought: All you need in this life is ignorance and confidence, and then success is sure.
Mark Twain

God bless, vigilance
DF

619

6.27.15
WO:
Speed sumo deads: 135x10, 225x5, 315x3, 405x2x4
Single leg hip ups: 135x10x4
KB swings: 45x10x5
Shrugs: 225x10x2 sec hold x 4
ju jitsu

location: LJs basement
Grade: C-
sleep: 9:31-93% HR 41

6.28.15
WU: BSS, goblet, pull up, hip air
WO:
Deads convo: 135x10, 225x5, 315x3, 405x1, 455x1, add belt 475x5x5
deficits: 405x6x3
a. Bent over row: 205x6x4
b. Pull up: bw x 10x4
c. DB shrug: 95x15x4
a. leg curl: 125x20x3
b. squat: 135x10, 225x10x2

location: JOS
Grade: B
Weight: 217
diet: green
sleep: 10:07-94% HR 46

Pros: Got all the reps in, got all my training in
Cons: sumos are still feeling crappy, donā€™t feel symmetric on some of the movements.
Comment: Overall, Iā€™ve been really happy with this training block. It probably has something to do with the fact that Iā€™m overall at a lower stress point. I feel like the deads are feeling a lot more locked in than they ever have, which is a nice place to be. I feel like as the reps increase Iā€™m more and more taxed physically. Fortunately I was not restricted from a time perspective and I think that really helped. After this training block I need to consider getting more unilateral work in to correct some of my inbalances. My hips are completely off and I can feel myself compensating in different locations.

I feel like I had a fairly productive weekend which was nice. I start up with the real residency this week and Iā€™m interested to see how it goes. Itā€™s the first week balancing work, living with my wife, and training. Iā€™m interested in seeing how it goes. I think I just need to keep my priorities my priorities.

Thankful: my grandparents, my gym friends, having good friends to sharpen my mind

Thought: The real man smiles in trouble, gathers strength from distress, and grows brave by reflection.
Thomas Paine

God bless, vigilance
DF

620

6.29.15
AM:
WU: push up, swings, band pull aparts and high pulls
Floor press: 135x5, 185x5, 225x3, 245x3, 275x3, 295x3, 205x15
a. push ups: bw x 20x4
b. KB row: 45x30x4
Plate pinch: 25sx30 secs x 3

Location: LJs basement
Grade: B

PM:
Push press: 45x10, 135x5, 185x5x5
a. OHP: 145x6x4
B. squat practice: 135x10, 25x8x3
65 degree incline bench: 60x6, 80x6x4
KB swing, snatch, swing: 44x10,10,10,10x4
ShoulderRok: 7.5x10x3

Location: JOS
diet: red
sleep: 5 shit hours
grade: C

Pros: got these in after not sleeping well, didnā€™t over push myself, orientation went well
Con: felt like crap this morning, overhead work didnā€™t feel strong
Comment: I think I have some underlying stress and it kept me up last night. I start on surgery on Wednesday and Iā€™m looking forward to it. I think Iā€™ve settled in to my apartment. The overhead work was disappointing today and itā€™s still a major weakness in my training. I really like that Iā€™m implementing that and front squats into my training.

Thankful: for having a pretty good work day, for my wifeā€™s interview, for journals

Thought: You cannot have a positive life and a negative mind.-Joyce Meyer

God bless, vigilance
DF