Vanilla Gorilla Log

Training Training Logs
621

7.2.15
WU: bss, goblet, hip air
WO:
Front squat: 45x10, 135x5, 185x5, 225x6,6,6,6,5
Squat: 225x5, 315x3, 365x2, 405x2x5
Front squat 2 second pause: 175x6x2
BSS DB clean position: 60x6x2
Single leg leg extension: 70x10x3
Leg press machine: 275x10x3

Location: JOS
Grade: C-
Sleep: 6:42

7.3.15
WU: internal external rotation, y and t, push ups
WO:
a.Bench: 45x10, 135x10, 225x5, 275x3, 315x6,6,6,5, 295x6
b. band pull apart
DB single arm iso bench: 110x6x2
DB floor press: 95x8x2
a. Tricep push down: 75x10,10x3
b. Pull up: bw x 10x3
a. dips: bw x 25x3
b. Blast strap row: bw x 20x3
a. lat raise machine: 60x10x3
b. KB swing, snatch, swing: 50x10,10,10,10x3
alternate battle rope, push up, blast row, double battle rope x 2 min

location: LA fit - grandview
grade: B
weight: 213
sleep: 11hrs

Comment: The squat session was hard given I had no energy what so ever. It was an effort just to get through every set. It went ok. Today I had more time which was nice and spent a lot of time just decompressing.

Started on Surgery as an intern on Wednesday and the first two days have been a nightmare. Getting up and in the hospital around 4:30am and staying until the evening is killing me. Found out yesterday I had the day off and I was so pumped to get a little caught up on sleep. Makes me remember why I never wanted to go into surgery.

Thankful: for getting a day off, getting to see inside out

Thought: Every day brings new choices.
Martha Beck

God bless, vigilance
DF

622

7.5.15

WU: bss, pull ups, goblet, hip plane
WO:
Deads convo: 45x20, 135x10, 225x5, 315x3, 405x2, 455x1, 475x6,6,6,5,4
Deficit dead: 405x6x2
Bent over row: 135x10, 185x8, 205x6x2
a. pull up: bw x 12x2
b. shrugs: 95 x 20x2
c. leg curl single leg, double: 70x10,10, 110x20x2
Walk and read
Bike and read

Location: JOS
Weight: 217
diet: red
sleep: 9
grade: B-

Pros: didnā€™t feel great and was still hitting some of the numbers, got through this one
Cons: my sleep schedule is all out of wack
Comment: didnā€™t have my mojo today and attitudes been off. These days on and off and fluctuating my sleep are impacting me more than I thought. I feel really good about my deadlift volume going up and I just didnā€™t have the drive for the last couple sets. Got in a little later than I would have liked. The rest of the workout was just making it through.

Thankful: for meadows winning his pro card, having the day off

Thought: Everybody has the time and money for the things they want - Gma Nancy

God bless, vigilance
DF

623

7.7.15
WO:
Push press: 95x5, 135x5, 185x6x5
OHP: 145x6x2
DB incline 60 degree: 85x6x2
BB curl: 100x8x2, 110x7
front/side db raise: 20x10x3
KB OHP: 53x1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1

Grade: B-
Location: ARC

7.8.15
WU: gob, bss, hip air
WO:
Front squat: 45x10, 135x5, 185x3, 225x1, 245x3x3
1.5 front squat: 155x6x2
Goblet 1.5 squat: 120x6x2
Squat: 135x10, 225x5, 315x3, 365x2, 405x2x3, 405x2x3 with belt
half front squat: 245x6x2
Leg press: stack x 8x3
single leg, leg extension: 80x10x3
heavy bag: 4, 3 min rounds

Grade: C
Location: ARC
sleep: 5:43
diet: red

7.9.15
KB swings

Pros: getting the work in, while being pretty busy
Con: Iā€™m so bad at OHP and front squats itā€™s sickening
Comment: Weā€™ll my weakness is my upper back. I felt like I was improving on front squats and I put a little extra weight on the bar and it was a lot harder. During my second exercise the bar starts rolling down my arms. Sadly, I may be even worse on overhead movements. I was an idiot to neglect both of those throughout my training. I also need to do more sandbag carries, and that has not happened. I need a good nights sleep because Iā€™m dragging a lot and Iā€™m very thankful for one day left this week.

Thankful: for making it through the week with not much time off

Thought: WATCH: Go All In or Get Out - Elite FTS | EliteFTS - Clint Darden video

I was laughing with one of my buddies. I think Clint seems like a great guy, I just had a bad experience working with him. Iā€™m happy he sold out his seminar at elite and I think he did an excellent job in this speech.

God bless, vigilance
DF

624

7.10.15
Bench: 335x3x3
Wide grip bench: 285x6x4
Sling shot: 350x6x3
Push down: 90x10x3
Face pull: 70x20x5

Location: ARC
Grade: C-
Diet: red

7.11.15
Jiu Jitsu

7.12.15
WU: Pull up, BSS, gob, hip air
WO:
Dead convo: 45x20, 155x10, 245x5, 335x3, 425x2, 485x1, 505x3x3
Deficit sumo: 405x6x4
Rack: 425x6x4
Leg curl: 130x20x3
Shrug: 315x15x2

location: JOS
diet: red
sleep: 9:03 - HR 42
grade: B
weight: 219

Comment: my energy is way down. Iā€™m exhausted after my days and Iā€™ve been doing 14hr days and waking up at 4. Itā€™s starting to take a toll on me. I just need to grind through these next two weeks and lock in my diet as much as possible. I was exhausted going into the rack pulls. They were light, but I was out of gas. Bench day was the same thing. Iā€™m gassing really early.

Thankful: for the weekend

Thought: give when you can, give what you can

God bless, vigilance
DF

625

7.13.15

WO:
Push press: 45x10, 95x10, 135x5, 185x2, 195x3x3
Top half seated OHP: 155x6, 145x6x3
Half Push press: 205x6x4
DB front/side raise: 20x10,10x3
Straight bar curl: 110x6, 100x8x2
Face pull: 80x20x5
heavy bag: 2 min round x 5
KB OHP double: 53x10x5
Shoulder rok: 10x10,10x5
KB swings: 70x20x4, 88x15

diet: green
sleep: 6:27 - 67% - HR 45
location: ARC
grade: B-

Pros: I enjoyed the variations
Cons: Iā€™m weak overhead
Comment: still struggling with the overhead stuff. I get very little leg drive out of the movement and I feel like all my momentum is out in front of me. Iā€™m considering doing some of the duffin overhead squats before hand to get my upper back warmed up next week.

Thankful: for a little more laid back day

Thought: When I play discos in Belfast or freshersā€™ week in Oxford, there are 1,800 kids dressed as me. Itā€™s odd, itā€™s funny, and it pays really well.
David Hasselhoff

God bless, vigilance
DF

626

7.15.15
5k
KB swings
Push ups
KB OHP
Sit ups

7.16.15
WU: Band OH squat, goblet, bss, hip airplane, pull up
WO:
Front squat: 45x10, 135x5, 185x3, 225x2, 245x3x5
Speed squat: 225x5, 315x3, 365x2, 405x2x3, belt 405x3x3
Goblet 1.5 squat: 120x6x4
0.5 front squat: 245x6x2, x4x2
Leg press: stack x 10x3
leg extension single leg double: 70x8x3, 120x8x3
walk and read for 30
KB swing: 53x25x4
push ups: bw x20x4
Face pulls, band pull a parts

diet: green
sleep: 6:25 - 67% HR 41
location: ARC
grade: B

Pros: better set ups than last week, felt a lot better than last week
Con: my front squat technique is not where it needs to be
Comment: this week I spent more time on my initial set up and it turned out to be a smart move. I was move comfortable with the weight and it was closer to my center of mass. I lean forward a lot on my squats so front squats are difficult for me. The speed squats felt really good this week. I felt a lot more in the groove this week and I ate something before the gym and I thought it was a huge help for energy.

Thankful: for my bible study group, for the ability to learn the EMR

Thought: focus on the end result and do the little things daily

God bless, vigilance
DF

627

[quote]vanillagorilla33 wrote:
7.7.15
WO:
Push press: 95x5, 135x5, 185x6x5
OHP: 145x6x2
DB incline 60 degree: 85x6x2
BB curl: 100x8x2, 110x7
front/side db raise: 20x10x3
KB OHP: 53x1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1

Grade: B-
Location: ARC

7.8.15
WU: gob, bss, hip air
WO:
Front squat: 45x10, 135x5, 185x3, 225x1, 245x3x3
1.5 front squat: 155x6x2
Goblet 1.5 squat: 120x6x2
Squat: 135x10, 225x5, 315x3, 365x2, 405x2x3, 405x2x3 with belt
half front squat: 245x6x2
Leg press: stack x 8x3
single leg, leg extension: 80x10x3
heavy bag: 4, 3 min rounds

Grade: C
Location: ARC
sleep: 5:43
diet: red

7.9.15
KB swings

Pros: getting the work in, while being pretty busy
Con: Iā€™m so bad at OHP and front squats itā€™s sickening
Comment: Weā€™ll my weakness is my upper back. I felt like I was improving on front squats and I put a little extra weight on the bar and it was a lot harder. During my second exercise the bar starts rolling down my arms. Sadly, I may be even worse on overhead movements. I was an idiot to neglect both of those throughout my training. I also need to do more sandbag carries, and that has not happened. I need a good nights sleep because Iā€™m dragging a lot and Iā€™m very thankful for one day left this week.

Thankful: for making it through the week with not much time off

Thought: WATCH: Go All In or Get Out - Elite FTS | EliteFTS - Clint Darden video

I was laughing with one of my buddies. I think Clint seems like a great guy, I just had a bad experience working with him. Iā€™m happy he sold out his seminar at elite and I think he did an excellent job in this speech.

God bless, vigilance
DF[/quote]

Good video, thanks.

628

Scoots: Glad you enjoyed it

7.17.15
WO:
a. bench: 45x10, 135x10, 225x5, 275x3, 315x1, 335x3x3, 325x3x2
b. band pull aparts: monster mini x 20x9
a. wide grip bench: 275x6x4
b. band pull aparts
a. sling shot: 365x4x4
b. band pull apart
Lying westside tris
tri push down

Location: arc
Grade: C

7.18.15
Jiu jitus
Turned 27

7.19.15
WU: bss, pull up, goblet, hip plane
WO:
Dead convo: 45x20, 135x10, 225x5, 315x3, 405x2, 475x1, 505x3x5
Deficit 2" sumos: 405x6x2, 365x6x2
RDL: 335x6x2, 365x4x2
Shrug: 315x15x3
Pull down: 220x10x3
Leg curl (single, double): 80x8, 140x8 x 3
Walk and read 45min
a. KB swing: 62 x25x4
b. push ups: bw x25x4

location: JOS
weight: 217
grade: B+
diet: green
sleep: 7:47 - 80%, HR 43

Comment: Training over the past 3 weeks has been a little harder than expected. As I get to the end of my weeks Iā€™m dead by the time I get into the gym. I was short on time on Friday and I just got in the minimum amount of work. The sling shot bench felt like crap and I wasnā€™t tight at all.

Today felt pretty good. I didnā€™t feel great going in but all my work sets felt good on the deads which was nice. I got a new KB for my birthday and I think my new goal is to get swings in every day. Iā€™m exhausted every week on the deadlift days.

26 was easily the best year of my life. I married my boo, matched, graduated medical school, and moved back to Columbus. My goals for 27 are to compete in at least one meet and to do a jiu jitsu tourney. I also am planning on getting into OSUā€™s professional MBA program and passing Step 3.

Thankful: for getting my family together for my birthday and one week left of surgery

Thought: Good luck to my brother who has his boards on Tuesday.
Keep your face to the sunshine and you cannot see a shadow.
Helen Keller

God bless, vigilance
DF

629

7.20.15

WO:
Push press: 45x10, 135x5, 185x2, 195x3x5
lock out press seated: 145x6x2, 155x4x2
half push press: 235x4x4
a. arnold press stand: 45x10, 50x10x2
b. side/front raise: 25x8,7,6
c. ez bar curl: 110x8,7, 100x8
d. face pull: 80x20x4
e. pull up: bw x 5x5
a. KB swing: 88x10x4
b. KB OHP: 62x10x4
c. KB swing: 53x20x4
d. Push up: bw x 15x4
Shoulderok: 10x10,10x5

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

Comment: My ohp continues to be a struggle for me. I feel like I have no control when I unrack the weight, and I transfer no force into the bar when I try to use leg drive. There is a lot of room for improvement on this movement and this day is a challenge every week.

Thankful: my last week of surgery and Iā€™ll gain an hour or so of sleep

Thought: Change your opinions, keep to your principles; change your leaves, keep intact your roots.
Victor Hugo

God bless, vigilance
DF

630

7/22/15

AM: jog 3 miles

PM:
WU: gob, bss, hip plane, pull up, OH band squat
WO:
Front squat: 45x10, 135x5, 185x3, 225x1, 260x3x3
1.5 front squat: 155x6x4
Speed squats: 155x10, 225x3, 315x3, 365x2, 405x2x3, belt 405x3x3
anderson front half squat: 225x6, 275x6, 295x6x2
a. Leg press: 6 pps x8x4
b. face pull: 95x15x6
leg extension single, double: 80x8x140x8x3
a. KB swing: 62x25x4
b. push up: bw x 20x4
c. lunge: bw x 10x4

grade: A-
location: ARC
diet: green
sleep: 7ish

Comment: today was the best Iā€™ve felt on front squats maybe ever. I still suck at these but there has been improvement after training them for six weeks. I got out of the clinic early and did my weekly run and I think this weekend is going to be hectic so I went and got my training in a day early. Iā€™m very happy I have two days of surgery left and Iā€™ll start to get an extra hourish of sleep. That will be huge for my quality of life. I start on nights this weekend as well, which will be goofy for me to adjust because Iā€™ve never done them.

Thankful: for having a clinic day, my brotherā€™s done with step 2

Thought: do whatā€™s important every day, itā€™s all about the little things over time, invest in what you think is important

God bless, vigilance
DF

631

7.23.15

WU: Band internal/external
WO:
Bench: 45x10, 135x10, 225x5, 275x3, 315x1, 335x3x3
Wide grip bench: 295x4x4
DB ischemic bench: 120x4x4
Band pull aparts: green band x 10x 15
Tricep push down rope: 90x8,8x3
Tri push down triangle: 120x8,8x3
Bike read and ride: 30
a. KB swing: 88x10x4
b. OHP: 53x9x4
c. KB swing: 53x20x4
d. push up: bw x 10x4

diet: green
sleep: 6
location; arc
grade: B

Comment: Iā€™m running out of energy as Iā€™m getting closer to the weekend. The week is starting to take its toll on me. I forgot my slingshot so I ended up doing some DB work. That was the only disappointing part of the day. Speed was ok. I could get tighter on my set up.

Thankful: surgery ends tomorrow, itā€™s been a long four weeks

Thought: When in doubt tell the truth.
Mark Twain

God bless, vigilance
DF

632

7.25.15
jiu jitsu

7.26.15

part 1:
WU: bss, hip, pull up, kb swing, gob
WO:
dead: 155x5, 265x5, 355x3, 445x1, 485x1, 535x1x2
a. pull up: bw x 10x4
b. glut ham: bw x10x4
kb swing: double 53 x 10x4

location: 11 athletics
Grade: D

part 2:
WO:
dead: work up to 505x2
deficit sumo: 420x4x1
RDL: 315x6x4
a. Shrug: 365x10x4
b. cable pull through: 90x20x3
Lat pull down: 220x8x3
farmers db: 110x30m x 3
leg curl: 155x8x3

Location: JOS
Grade: C-
weight: 217
diet: red

Comment: Iā€™m switching to nights and itā€™s killing me. I tried going to the gym early to get my training in and none of my gyms were open so I went to another one and had no mojo. Tried getting my nap in and got no sleep. Went back to the gym and tried again. Mojo was there but was off from trying to train earlier. Learned a lesson about switching. I should just get up early, go for a walk, nap then train before I go in. Iā€™m a little disappointed because trainign was going so well and my routine is off again. Training in residency is turning out to be more difficult than I planed. Iā€™m already excited for two weeks when Iā€™m back on days and I can get locked into a routine again. Sleep is going to be a serious issue over the next couple weeks.

Thankful: for getting to see my brother

Thought: god is always in your story

God bless, vigilance
DF

633

7.27.15
WU: 800m run
WO:
Push press: 45x10, 135x5, 185x2, 205x3x3
Seated top half ohp: 160x4x4
bottom half push press: 245x4x4
a. lateral/front db raise: 25x8,8x3
b. ez bar curl: 110x8x3
c. face pull: 95x15x3
d. arnold db press: 50x8x3
KB swing,press: 70x10,5, 62x20,7, 53x30,10 - x2
bike and read - 30 min

location: arc
grade: B
sleep: 7
diet: green

Comment: felt pretty good given I slept in the middle of the day. I flip back to days tomorrow after working tonight. Feeling prety weird right now.

Thankful: making through first night

Thought: read every day

God bless, vigilance
DF.

634

7.28.15
jiu jitsu

7.29.15

WU: band oh squat, goblet, bss, hip air, pull up
WO:
Front squat: 45x10, 135x5, 185x3, 225x2, 260x1, 275x2x3
Manta squat close stance: 225x3, 275x2, 315x2, 365x2x4
Speed back squat: 365x1, 405x2x2, belt 405x3x3
leg extension single double: 87.5x8, 160x8 x 3
leg press single double: 120x8, 400x8x3
bike and read - 20min
a. KB swing: 62x30x4
b. DB goblet squat: 62x10x4
c. push up: bw x 25x4
d. lunge: bw x 10x4

diet: green
sleep: 8:37 -89% HR 43
Location: ARC
grade: B+

Comment: This movement has improved a lot over the course of this program. Itā€™s been nice that thereā€™s improvement of the push press and front squat. Theyā€™re still not ideal by any means, but theyā€™re coming along and I think thereā€™s a significant improvement in my upper back strength.

Thankful: for the clinic and being on normal hours for a day

Thought: When marrying, ask yourself this question: Do you believe that you will be able to converse well with this person into your old age? Everything else in marriage is transitory.- Friedrich Nietzsche

God bless,vigilance
DF

635

7.30.15

WU: push ups, face pulls, run 800m
WO:
a. Bench: 45x10, 135x10, 225x5, 275x3, 315x2, 335x1, 350x2x2, 355x2
b. band pull aparts: monster mini x 10x9
a. Incline bench: 135x5, 225x2, 245x2, 265x2x3
b. face pulls: 90x15x5
westside tri rolls: 50x8, 55x8x2
lat pull down: 210x8x3
tri push down: 140x8,8x3
run 800m
bike 20 min
a. KB swings: 53x10,15,25,50x2
b. push up: 10, 15, 25x2

diet: green
sleep: a lot
location: arc
grade: A-

Comment: got a lot of sleep because Iā€™m flipping back to nights and Iā€™m just going to stay up. Had a pretty good workout. The bench felt strong. I need to push through my heels more.

Thankful: for a couple days on days

Thought: The doctor sees all the weakness of mankind; the lawyer all the wickedness, the theologian all the stupidity.- Arthur Schopenhauer

God bless, vigilance
DF

636

8.1.15

WU: bss, hip plane, pull up, goblet

WO:
Deads convo: 135x10, 225x5, 315x3, 405x2, 455x1, 505x1, 535x1x3
Hex bar: 455x2x4
Leg curl: 150x8x3
lat pull down: 220x8x3
shrug: 365x15, 405x8x3

diet: green
sleep: 5:45
grade: D
location: JOS

Comment: second bad dead week in a row. Every other session is going ok. I think itā€™s just that Iā€™m waking up and going right in and I never feel awake to hit these heavier deads. It dropped off when I flipped to nights and itā€™s frustrating.

Thankful: for getting extra reading time

Thought: Think in the morning. Act in the noon. Eat in the evening. Sleep in the night. -William Blake
God bless, vigilance
DF

637

8.3.15
WU: run 5 min @ 9mph
WO:
Push press: 45x10, 135x5, 185x2, 205x1, 215x2x3
Push jerk: 135x5, 185x2x4
a. DB side/front raise: 20x8x3
b. ex bar curl: 100x12x3
c. db arnold 50x10x3
d. pull up: bw x 10x3
Run 6 min @ 9mph
bike and read 20 min
a. KB swing: 62x25x3
b. double KB ohp: 53x12x3
c. turk get up: 35x2,2x2, 44x2,2

location: arc
grade: C
diet: red
sleep: 5:30

Comment: Iā€™m struggling with energy and sleep. Today felt moderate at best. I think Iā€™m going to wrap this program up on the weeks end and make a shift for 6 weeks to base building before returning to 5/3/1 for a long while. My back is tightening up and my base for the pressing just felt weak. I was not awake for this training session and Iā€™m marking it off due to poor sleep quality for the past week. Iā€™ve enjoyed the change of pace over the past roughly 18 weeks. Iā€™ll be more regimented over the next 6 weeks and Iā€™m going to use that time to try something new.

Thankful: last night of the stretch is tonight

Thought: Sorrow can be alleviated by good sleep, a bath and a glass of wine.- Thomas Aquinas

God bless, vigilance
DF

638

8.5.15

WU: run 800m, bss, goblet, hip plane, duffin band squat
WO:
Squat: 45x10, 135x10, 225x5, 315x5, 355x5, 405x5, 315x10,5
Dead: 225x5, 315x10x5
Leg curl: 150x10x5
Lunge: bw x 10x5

grade: B
location: ARC
diet: red
sleep: 7

Comment: This was a lot more taxing than I expected. The volume was high and it felt great for my hips and hammies. Iā€™m going back to the boring but big three month challenge. I wanted the extra reps with the basics. I might add in some very light form work with other exercises, but Iā€™m going to try to stick to the plan and see how it goes. I enjoyed the last program and Iā€™m glad the OHP is staying so I need to find a spot to have some fronts squats. I need to eat more if Iā€™m going to be doing this and I need to be careful over the next couple days because Iā€™ll be finishing up my night float. My sleep has been in the toilet and thatā€™s no good in this type of training. It will improve significantly over the next 6 weeks so now is the time to get my mojo flowing.

Thankful: for getting to see my wife

Thought: I know a man who gave up smoking, drinking, sex, and rich food. He was healthy right up to the day he killed himself.
Johnny Carson

God bless, vigilance
DF

639

8.7.15

WU: run 800m at 9mph
WO:
a. Bench: 45x10, 135x10, 230x5, 265x5, 300x5, 230x15
b. face pull: 90x10x5
a. OHP: 105x10x5
b. Pull up: bw x 9x5
a. serrano press: 15x10,10,10x4
b. DB row: 100x10x4
c. DB curl: 40x10x4
d. tri push down: 170x10x4
run 5min, walk incline 2 mile
bike and read- 30

Grade: B
diet: green
sleep: 10
location: arc

Comment: everything felt fine weight wise. I was exhausted throughout the session and had no work capacity. I just need to struggle through the next couple days of nights and get back my mojo.

Thankful: for going to the zoo

Thought: An armed society is a polite society. Manners are good when one may have to back up his acts with his life.-Robert A. Heinlein

God bles, vigilance
DF

640

8.9.15

WO:
Run 10mph x 5 min
Sprints: 40m x 10
Farmers: 315x60yardx4, 225x200m
Bike and read 30 min
a. kb snatch: 53x5,5x4
b. Turkish get up: 35x3,3x4
c. KB swing: 62x25x4

location: arc
diet: red
sleep: 6.5
grade: B

Comment: Iā€™ll probably throw a couple of these days in throughout the week. Everything is feeling ok. Trying to do something active because iā€™m sitting in front of a computer on nights.

Thankful: last night shift for a while, Iā€™m ending my vampire streak

Thought: sleep at night and sleep right

God bless, vigilance
DF