Vanilla Gorilla Log

Training Training Logs
641

8.9.15
WU: hip airplane, bss, goblet, pull up
WO:
dead: 45x20, 135x5, 230x5, 285x5, 345x3, 370x5, 430x5, 485x5
Squat: 135x5, 225x5, 245x10x5
cable pull through: 100x20x5
hang leg raise: bw x 10x5

grade: B-, tired
location: JOS
sleep: 6:22-67%
weight: 216

8.10.15
Run: 800x9mph
OHP: 45x10, 80x5, 95x5, 115x3, 125x5, 145x5, 165x5, 125x15
a. bench multigrip: 185x10x5
b. pull up: bw x 10x5
a. bi cable curl: 140x10x3
b. tri v push down: 170x10,10x3
c. face pull: 90x15x3
run: 800x9mph
walk and read: 15min

diet: green
sleep: 7:10-75%
grade: B
location: arc

Comment: things are going well so far. Iā€™m adjusting to being back on days. OHP remains a hard lift for me, but itā€™s feeling a little stronger. The dead day ended up being a lot more taxing than I thought it would be. Thatā€™s a movement thatā€™s been down lately, so I was glad I could just hit my numbers and move on.

Thankful: rest

Thought: Good questions outrank easy answers.- Paul Samuelson

God bless, vigilance
DF

642

8.12.15
WU: bss, hip plane, goblet, pull up
WO:
Squat: 45x10, 135x10, 195x5, 245x5, 290x3, 335x3, 385x3, 430x3, 335x15
Deads: 135x5, 225x5, 315x10x5
a. leg curl: 110x20x4
b. pistol to box: bw x10x4

grade: B
location: JOS

8.13.15
WO:
run 5min at 8.5mph
sprint: 20yard x 14
box jumps: 5x3
farmers db: 110x40yard x 4, straps 110x140 yard x 3
foam roll

grade: b-
location: arc

Comment: pretty tired from work and the squat day didnā€™t feel great but the numbers were all good.

Thankful: for a day off soon

Thought: Far and away the best prize that life has to offer is the chance to work hard at work worth doing.
Theodore Roosevelt

God bless, vigilance
DF

643

8.14.15
WU: 5 min at 8.5, push ups, pull ups
WO:
a. bench: 45x10, 135x5, 185x5, 205x3, 245x3, 285x3, 305x3, 245x18
b. facepull: 110x8x8
a. OHP: 45x10, 105x10x5
b. band pull apart: monster mini x 10x 5
db row: 110x10x2, 100x10x5
a. serrano press: 15x12,12,12x3
b. incline curl db: 40x8x3
c. tri extension: 140x15,15x3

grade: B
location: arc
diet: green
weight: 215
sleep: 6:25- 67% HR 45

Comment: didnā€™t feel great and didnā€™t feel bad. I didnā€™t feel tight while benching. The db rows didnā€™t feel as locked in as I would have liked.

Thankful: for my wifeā€™s cooking

Thought: Great moments in science: Einstein discovers that time is actually money.- Gary Larson

God bless, vigilance
DF

644

9.16.15
Wu: agile 8
WO
Deads convo: 45x20, 135x10, 230x5, 285x5, 345x3, 405x3, 455x3, 515x3, 405x10
Squat: 135x10, 245x10x5
Leg curl: 110x20x3
Hanging leg raise: bw x 10x3
Single leg hip up: bw x 10x3

Grade: B
Location: JOS
Diet: red
Sleep: 8:30
Weight: 218

Comment: I was happy with this session. My reads have been struggling and this felt locked in. Iā€™ve been struggling to put in the extra steady state and read time and my weights starting to rise. I end days next Sunday and will free up some more time. This has been a nice change sticking to the basics. Itā€™s nice not to think for a little bit. Still a little sleep deprived.

Thankful: got to see my Florida grandparents and went out to see Tom Segurra last night. He put on a good show.

Thought. Take things as they come and try to improve everyday

God bless, vigilance
DF

645

8.17.15

WU: run 5 min 8.5mph, push ups, face pull
WO:
a. OHP: 45x10, 95x5, 115x3, 135x3, 155x3, 175x3, 180x2, 135x15
b. pull up: bw x8x8
a. Bench: 135x10, 185x10x5
b. face pull: 120x8x5
a. serrano press: 20x10x2, 15x10
b. lateral/front/back raise: 20x10, 15x10x2
c. incline tate press: 45x10x3
d. cable curl: 140 x10x3
run: 9mph x 5min
a. KB swing: 62x25x5
b. shoulder rok: 10x10,10x5

diet: green
sleep: 7:27 -77% HR45
location: ARC
grade: A-

Comment: probably one of the best OHP press sessions Iā€™ve had. Everything felt pretty good. The rest of it felt good as well. Overall was a pretty good training session.

Thankful: having a good dinner

Thought: Your worth consists in what you are and not in what you have.
Thomas A. Edison

God bless, vigilance
DF

646

8.19.15

WO:
squat: 45x10, 135x5, 225x5, 265x5, 295x3, 365x5, 425x3, belt 455x1, 490x1, 425x6
sumo dead: 135x10, 225x5, 315x10x5
walked a lot

diet: red
sleep: 6:58 - 72% HR 43
location: ARC
grade: B

Comment: Didnā€™t have any time for today. Just got the minimum in. Iā€™m ready for this week to be over so I can have a little more free time. Iā€™ve been rushing like crazy over the past week and a half and I can feel it. Iā€™m not getting the time I need for any extra work. Iā€™m just hitting the minimum and itā€™s fine. On a positive note the 490 felt easier than it ever has. No grind. I didnā€™t want to keep hitting jokers with the additional sets. The drop down was the same thing. I felt as though I could have grinded out a lot more reps or done a total of 10 or 15 reps, but there is no point with the focus of this program.

Thankful: for having a good financial meeting

thought: the cautious seldom err - Confucius

God bless, vigilance
DF

647

[quote]vanillagorilla33 wrote:
diet: red
[/quote]

Keep up the good work here.

Not sure if covered earlier, but is red = bad and green = good?
or red = lots of meat, and green = lots of veg?

Still lurking on this thread.

648

Glad we got some lurkers on here. Red is usually a day I consider not clean. So Iā€™m eating pizza or junk at any point. Green means Iā€™m eating meats, veggies, nuts, poultry, etc. Just a simple way to track my diet.

8.21.15
WU: push ups, face pull
WO:
a. Bench: 45x10, 135x5, 185x5, 205x3, 255x5, 295x3, 325x1, 350x1, 365x1, 255x15
b. face pull: 120x10x9
a. OHP: 45x10, 105x10x5
b. lat pull down: 195x8x6
a. serrano press: 15x12,12,12x2
b. incline curl: 40x10x2
c. JM tri press: 50x15x2

grade: A-
location: ARC
diet: green
sleep: 6:58 - HR 35 - 73%

Comment: Had to speed through this one. The bench felt pretty good. Hit all the numbers fairly easy. The OHP was ok. Itā€™s going to be a struggle as I bump up the weight in a week. Had a really good dinner. Finish inpatient tomorrow, will increase my sleep and increase my training starting monday and I canā€™t wait. Iā€™m hoping to find a jiu jitsu gym in the area.

Thankful: for lamb burger and free wine

Thought: There is one quality which one must possess to win, and that is definiteness of purpose, the knowledge of what one wants, and a burning desire to possess it.
Napoleon Hill

God bless, vigilance
DF

649

8.23.15
WO:
Deads: 45x10, 135x10, 225x5, 285x5, 345x3, 425x5, 495x3, 540x1, 570x1, 425x10
a. Squat: 135x10, 245x10x5
b. lat pull down: 160x10x5
Single leg hip up: bw x 12x3
a. Sandbag walk: 150x6 trips for distance
b. KB swing: 62x25x6

diet: red
sleep: 8:34 - 89% HR 50
grade: A-
location: JOS
Weight: 216

Comment: Today went pretty well. Probably one of the higher weights Iā€™ve pulled on a regular bar. Everything else was fine. I bought sand today and filled up my sandbag. Had some fun with that. Iā€™ll be trying to implement that more because I have access to it. I felt like a bitch because I only started with 150 and my old training partner was using up to 350. Iā€™ll buy some more bags the next time I go.

Thankful: for starting a new rotation and hanging out with my grandparents

Thought: Since you cannot do good to all, you are to pay special attention to those who, by the accidents of time, or place, or circumstances, are brought into closer connection with you.- Saint Augustine

God bless, vigilance
DF

650

8.24.15

WU: 5 min 8mph, push ups, pull ups
WO:
a. OHP: 45x10, 95x5, 115x3, 145x5, 165x3, 180x1, 145x10
b. band pull apart: monster mini x 12x8
a. Bench multi grip: 45x10, 135x10, 185x10x5
b. pull up w/ fat grip: bw x 8x6
c. roman chair leg raise: bw x 15x5
a. tri push down: 140x10,10, 150x10,10, 170x10,10
b. cable curl: 140x12, 155x12x2
c. cable reverse fly: 12x10x3
run: 8mph x 7:30

locaiton: arc
diet: green
sleep: 8:45 - 91% HR 49
grade: B

Comment: I felt a little fatigued from my training yesterday. Overall I was happy with the way 180 went up. Didnā€™t do any jokers and I donā€™t think they would have went well today. Glad I got this in this morning. Going to jiu jitsu later tonight. The bench felt fine. I think the next four weeks are going to be significantly more challenging.

Thankful: for starting a new rotation

Thought: All things are subject to interpretation whichever interpretation prevails at a given time is a function of power and not truth. -Friedrich Nietzsche

God bless, vigilance
DF

651

8.25.15

WU: bike, hip plane, bss, goblet
WO:
Squat: 135x5, 195x5, 245x5, 295x5, 335x3x3
a. Dead: 135x5, 225x5, 315x10x5
b. roman chair leg raise: bw x 15x6
bike and read: 20 min

grade: D
location: ARC
sleep: 5 maybe
diet: green

Comment: I was thankful itā€™s deload week. Iā€™m sore as hell from the sandbag work. I didnā€™t sleep well and was dragging today.

Thankful: thankful for my wife

Thought: There is always some madness in love. But there is also always some reason in madness.
Friedrich Nietzsche

God bless, vigilance
DF

652

What kind of Jiu jitsu are you doing ?

653

[quote]Highpercentage wrote:
What kind of Jiu jitsu are you doing ?[/quote]

Brazilian. Both Gi and no gi. At this point Iā€™m mostly doing gi because thatā€™s what the gym Iā€™m at is mainly focused on. Itā€™s been a rewarding hobby. Very humbling and I feel like Iā€™m always learning.

8.27.15
WU: push up, chin up, run 5:30 at 8mph
WO:
a. bench: 45x10, 135x5, 185x5, 225x5, 265x3x3
b. chin: bw x8x8
a. OHP: 95x5, 105x10x5
b. face pull: 140x10x6
a. Serrano press: 15x12x3
b. incline curl: 40x10x3
c. incline tate press: 50x10x3
run: 8mph x 5min
weight vest walk

diet: red
sleep: 7hr
grade: C
location: ARC

Comment: still deloading which has been going ok. I think the hardest part of 5/3/1 for me is the deload weeks. Stress has been well managed so far. Iā€™m going up to Toronto for the SWIS in November which Iā€™m looking forward to. Should be a lot of guys Iā€™ve followed speaking there and Iā€™m hoping itā€™s a positive experience.

Thankful: for having some extra time

Thought:
A leader takes people where they want to go. A great leader takes people where they donā€™t necessarily want to go, but ought to be.- Rosalynn Carter

God bless, vigilance
DF

654

8.31.15
WU: push ups, pull up, goblet, bss, hip plane
WO:
last day of deload
a. Deads - 135x5, 225x5, 315x5, 405x3x3
b. pull up - bw x 10x6
a. OHP - 45x5, 95x5, 115x5, 135x3x3
b. pull up- bw x 10x5
a. squat - 135x10, 245x10x5
b. roman chair - bw x 15x5
a. bench - 135x10, 185x10x5
b. DB row - 100x10,10x5
bike and read 45 min

grade: B
location: ARC
diet: red
sleep: 7:27 - 76% HR 40

Comment: This weekend was a mess. Left Friday after work to go up to Lakeside with my in-laws. Drove back Saturday and then helped my grandparents move all day Sunday. Didnā€™t get any rest and Iā€™m dragging. The thing that doesnā€™t help is the deload. When training is my outlet these deloads kill me. Combining two days to stay on schedule was a mess. Iā€™ll be running around the rest of the week through Sunday when Iā€™ll get a day off. I miss jiu jitsu, I have trained minimally over the past month and it sucks. Iā€™m struggling with my decision to go into family med and then sports. Part of me wishes I just did a combined IM/ER.

Thankful: for getting in the weight room

Thought: Donā€™t expect to build up the weak by pulling down the strong. - Calvin Coolidge

God bless, vigilance
DF

655

9.1.15
BJJ

9.2.15
WU: push ups, pull ups
WO:
a. bench - 145x5, 185x5, 205x3, 245x3, 275x3, 315x3, 335x3, 345x3, 245x15
b. face pull - 140x8x6
a. OHP: 120x10x5
b. DB row: 110x10,10x5
a. tri push down: 120x15,15x2
b. cable bi curl: 110x20x2
c. face pull: 110x20x2

location: arc
grade: B

9.3.15
WU: oh band squat, goblet, hip plane, bss
WO:
Squat: 145x5, 195x5, 245x5, 295x3, 345x3,395x3, 435x3, belt joker 465x3, 345x15
Deadlift: 135x5, 225x5, 345x10x5
Leg curl: 120x20x3
Bike and read: 45 min

grade: b-
location: arc
diet: red
sleep: 7:52 - 81% HR 46

Comment: Past couple days have gone alright. Hit my numbers, but havenā€™t felt super awesome. Today I was exhausted. Iā€™m dragging through this week and Iā€™m in need of a day off. This week was a little more chaotic than I would have liked, but after Saturday Iā€™ll be in a good place.

Thankful: for a great nutrition lecture and getting through my presentation

Thought: A lot of what is most beautiful about the world arises from struggle.
Malcolm Gladwell

God bless, vigilance and virtue
DF

656

9.5.15

Wu push up, pull up, chin
A. OHP- 45x10, 95x5, 105x5, 120x3, 140x3, 155x3, 175x3, 185x1
B. Pull up- bwx12x6
A. Bench- 205x10x5
B. Face pull- 110x12x5
A. Superman ISO- 10x five sec x 5 x 3
B. Incline curl- 40x10x3
C. Incline Tate- 45x12x3
JM press- 60x20x2

Location: ARC
Grade: B

9.6.15
WU: bss, goblet, pull up, hip plane
WO:
Deads: 135x5, 235x5, 295x5, 345x3, 405x3, 465x3, 515x3
Squat: 295x10x3 x8,x3
Single leg press- 130x12x4

Grade C
Location: JOS

Comment: Iā€™m feeling run down. Iā€™m thankful itā€™s the holiday and I have the day off. First one that Iā€™ve had in a long time. I need sleep and ,ore calories. Strength was fine on the squats but my R quad was cramping which Iā€™ve never had before. Overall I was just trying to hit my reps and move on. Iā€™m achy and need a good nights rest.

Thankful. To sleep in tomorrow.

Thought. Love your neighbor

God bless. Vigilance and virtue
DF

657

9.8.15

WU: push ups, face pulls, pull ups
WO:
a. bench: 45x10, 145x5, 195x5, 215x3, 225x5, 265x5, 295x5, 315x5, 265x5, 225x20
b. pull up: bw x 5x10
c. band pull apart: orange x 12x10
a. OHP: 125x10x5
b. DB row: 110x10x5
a. reverse fly: 15x15x3
b. tri push down: 155x15,15x3
c. ez bar curl: 90x15x3
d. shrug: 315x20x2
ju jitsu

Grade: A-
location: ARC
diet: green
sleep: 6:05 - 64% HR 44

Comment; Overall this went well. Bench went well and I hit all the numbers I wanted. Volume was up this training session and it felt pretty good. Loved getting to grapple after as well

Thankful: Ohio state football is back

Thought: The trust of the innocent is the liarā€™s most useful tool.- Stephen King

God bless, vigilance and virtue
DF

658

9.9.15
WU: bss, hip plane, pull up, goblet
WO:
Squat: 135x5, 245x5, 295x5, 315x5, 365x5, 395x5, 425x5, 365x5, 315x15
Bike
Grade: C
My hip was really bothering me

9.10.15
a. Wide grip cable row: 225x6, 295x1, 245x6, 295x1
b. OHP: 155x6, 185x1, 160x6, 195x1
a. DB bench: 120x8x2
b. Lat pull down: 240x8x2
Woodchop: 45x10x3

9.11.15
Bike and read

9.12.15
WU: push up, run 800m, pull up
a. Bench: 45x10, 135x5, 225x3, 275x2, 305x4x5
b. pull up multigrip: bw x 3x9
a. OHP: 145x5x5
b. face pull: 95x 8 x 1 sec hold x 5
a. incline DB press: 95x8x4
b. reverse fly
Squat: 135x5, 225x5, 315x3, 365x2, 405x2x2, 365x2x3
a. KB swing: 63x25x5
b. KB snatch: 63x2x5, 53x5x3

location: arc
Grade: b/d
diet: green
sleep: 8:39 - 90% - HR 47

Comment: Lots of switches this week. I signed up to go to the Steve Goggins Seminar on the 26th. Throughout the 3 month challenge my hips have felt worse and worse. I went in on Wedesday and made it through all my squat sets and my hips were screaming. I was going to do hex bar deads instead just to get the work in, but there were no bars so I just shut it down and got on a bike. At that point I was trying to determine if I just finish out month two and have my deload week going into the seminar or just call it and move on. I ended up thinking I was going to do the new rules of lifting strength program for a day and then just said screw it I had success with 915 letā€™s hit that up again. It was a lot of upper body work this week but everything felt fine today from an upper body standpoint. The squats felt horrible. I had no stability and my L hip was still giving me issues so I backed it down just to finish some work sets. Came home and did some KB work just to get blood pumping in my glutes and hips. I remembered feeling beat up the last time I tried the challenge, but nothing like this. After roughly 6 weeks Iā€™m significantly softer and not feeling healthy. For me thatā€™s an indication to move on. My goal now is to just work on feeling healthier going into that seminar so I get something out of it. Then Iā€™ll probably just continue on with 915.

Thankful: for getting to go to the OSU game today

Thought: Learn from yesterday, live for today, hope for tomorrow. The important thing is not to stop questioning.
Albert Einstein

God bless, vigilance and virtue
DF

659

9.13.15
WU: agile 8, bss, hip plane, gob
WO:
Deads: 135x5, 225x5, 315x5, 405x2, 455x1, 495x4, 485x4x4
Sumo: 315x5x5
Stallions: 85xorange band x 8x4
KB swings: (70x10, 63x20, 53x30)x3

grade: D
location: JOS
weight: 220
diet: green
sleep: 8:22 - 87% - HR 51

Comment: hip still feels poor. not the best training day.

Thankful: for food to ear

Thought: He who is not courageous enough to take risks will accomplish nothing in life.- Muhammad Ali

God bless, vigilance
DF

660

9.15.15

WU: hip plane, bss, goblet, agile 8
WO:
Pause Squat: 135x5, 225x5, 315x2, 225x4x2, 275x4x4
Single leg leg press: 56 x 8x5
Bench: 135x5, 225x5, 305x2x5
a. Farmers walk db: 120x30 sec x 3
b. bad girl with 3 sec hold: 50x15x3
c. BSS; bw x 25,25x3

location: arc
diet: green
sleep: 8
grade: D

Comment: wanted to work up to 410x4x5, but at 315 my L hip was bothering me too much to continue going up. Itā€™s been very frustrating. So the rest of the session I just worked around it. Tried to do some rehab type stuff and just continued on. Iā€™m hoping it continues to improve over the next week and a half so Iā€™m good by the time of the seminar.

Thankful: my wife tolerating me for 6 months

thought: Action is the real measure of intelligence. - Napoleon Hill\

God bless, vigilance
DF