Vanilla Gorilla Log

Training Training Logs
661

9.17.15
WO:
High pull: 225x2x5
Hang clean: 185x5x5
hip up: 305x10x5

9.19.15
WU: push up, pull up
Wo:
a. Bench: 135x5, 225x5, 305x5x5
b. Pull up: bw x 5x7
a. squat: 135x5, 225x5, 315x3, 365x2, 385x2, 405x2x3
b. pull up: bw x 5x7
OHP: 155x5x5

Location: arc
Diet: red
weight: 215
Grade: B

9.20.15
WU: kb swing, kb squat, reverse hyper
WO:
Deads: 135x5, 225x5, 315x3, 405x2, 455x1, 485x5, 455x5, 405x5,5, 425x5,5
Sumo: 315x3x5
Hex bar dead: 225x5, 315x3, 405x3x5
Stallions kbs: 40xgreen band x 20x3
a. reverse hyper: 60x10x3
b. pull up: bw x 10x3

location: metro north
diet: red
sleep: 9:14 - 94% - HR 44
grade: C

Comment: I should have looked through my log more diligently . I should have started closer to 465 for my sets and I think I had unrealistic expectations the past couple weeks. My hip is still off and itā€™s been really frustrating. The stallions and hex bar deads felt great and they are the two movements I really need to keep going. My positioning on the sumo and convo deads felt completely off today. For the sumo, as soon as I was locked in they flew up, but Iā€™m struggling with technique on all fronts. Iā€™m hoping to keep getting some blood into my hips over the week and get some tips at the seminar next Saturday. My stress is up again and I start on OB tomorrow. Itā€™s been tough starting over with my mindset every four weeks.

Thankful: for getting to see my grandparents tonight

Thought: Believe that life is worth living and your belief will help create the fact.
William James

God bless, vigilance and virtue
DF

662

9.22.15
WU: hip up, single leg hip up,
Squat (wider stance): 135x10, 225x5, 315x3, 225x5, 315x3, 405x5,5,5,5,4
1.5 squat: 245x5x5
a. Bss: bw x 25,25x3
b. single arm db famers: 85x60mx3
c. cable pull through: 54x20x3
Bench: 305x2x5

location: arc
grade: C

9.23.15

a. 72x10, 63x15, 53x25,50 x 5
b. double KB front squat: 53x1,2,3x5

9.24.15
WU: hip up, single leg hip up, clams, goblet
WO:
hip pull from floor: 225x3x5
hang clean: 190x5x5
glute bridge: 305x8x4
farmers: 90x60m x 4
Plank: bw x 1 min x 4

Comment: will edit after my workout today. I widened my stance out to help my hip out and there was a lot less pain. Iā€™m still nowhere near 100%, but it seems to be improving. I canā€™t tell if itā€™s a bursitis vs flexor issue vs impingment. Hoping to get some technical help this weekend at the seminar.

Thankful: for clinic time

Thought: Your pain is the breaking of the shell that encloses your understanding.-Khalil Gibran

God bless, vigilance and virtue
DF

663

9.26.15

Steve Goggins Seminar
Squat:
Accessory work recommended: pause, leg press
worked up to 405 and then did technique stuff. Felt terrible. Things he talked about - locking neck in neutral and keeping a constant gaze, being consistent on accessory work, use lots of pause squats and implement the leg press as accessory work
My big take away (key concept from the whole seminar): If you feel like shit shut it down. This is pertainent right now because my hip is still feeling like ass and it made yesterday not as personally worthwhile from a technical standpoint.
Technique: turn left foot out a little more and that was about it

Bench:
Accessory work recommended: 2 chest, 2 shoulder, 2 tri- paused floor press
Worked up to 365 and felt pretty good - my biggest take away was foot placement. walking my feet out and back and pushing through the inside of the foot to keep my hips from coming up. This was the only lift that felt somewhat ok.

Dead:
Accessory work recommended: rack pulls, rounded back RDL, deficits
worked up to 495 for singles: keys bring grip and stance in closer, bring feet closer to the bar. On rack pulls - shoulders out in front a little and focus on low back, after deadlifts focus on glutes and hammies because low back is probably toast. rack pulls 2x per month.

The key to getting strong and staying healthy is to listen to your body recover and shut it down when itā€™s not going well.

DF

664

9.28.15
WU: goblet, bss, hip plane
WO:
Squat: 45x10, 135x10, 225x3, 275x3, 315x3x5
pause squat: 225x8x4
BSS db: 40x8x4
Leg press machine: 300x10x3
Leg extension: 80x25x2

grade: C
location: arc
diet: green
sleep: 7:09 - 79% - HR 42

Comment: Itā€™s been a frustrating couple of weeks. Iā€™m just feeling off physically. My hip was a little bit better today. On the squat Iā€™m just working on perfecting form and trying to stay pain free. Everything felt fast and pretty locked in. I used some of the tips from the seminar and Iā€™m hoping that over the next ten weeks I can feel better physically.

Thankful: for delivering some healthy babies

Thought: God gave us the gift of life; it is up to us to give ourselves the gift of living well.
Voltaire

God bless, vigilance and virtue
DF

665

9.30.15

WU: push up, pull up, band pull aparts
WO:
Bench: 135x5, 225x3, 275x2, 315x3x5
DB bench increased ROM: 90x8x4
DB floor press: 85x8x4
Tri push down: 95x8,8x3
Tri v push down: 115x15x3
Plank: 45 sec x 6

Grade: B-
location: ARC
diet: green
sleep: 9:04 - 94%

10.1.15
WU: goblet
WO:
Deads: 135x9, 225x6, 315x3, 405x3, 455x1, 485x3, 475x3, 455x3x3
2" deficit: 315x8x4
Bent over row: 185x8x4
a. Hex bar farmers: 275x45 sec x 2
b. shrug: 275x10x2
leg curl single leg: 80x10,10,3
Row: 80x15x4

location: JOS
weight: 215
diet: green
grade: B

Comment: My hip is feeling a little better each day. Lifts have been average, but Iā€™m glad Iā€™m back on this program. Iā€™m hopeful that in a couple weeks Iā€™ll be back on my grind. Iā€™ve been working every day with essentially no days off in a couple months and Iā€™m getting used to it.

Thankful: for a job

Thought: The Constitution only gives people the right to pursue happiness. You have to catch it yourself.
Benjamin Franklin

God bless, vigilance and virtue
DF

666

10.3.15

WO:
Push press: 195x3x5
b. pull up bw x 5x5
OHP: 145x8x2, 135x8x2
b. pull up bw x 5x5
DB incline: 95x8, 85x8x3
b. face pull 1.5: 95x8x4
a. lateral raise: 15x10x3
b. ez bar curl: 80x10x3

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

Comment: went in super late. worked our inpatient service today and had a pretty good day. The lift went ok. I didnā€™t feel very stable under the bar. Have to pretty much start fresh on this lift. Iā€™m glad Iā€™m back on this program and Iā€™d say that Iā€™m feeling overall about 80%. Hopefully I can keep feeling better with time and rest.

Thankful: the buckeyes found a way to win

Thought: I decided to start anew, to strip away what I had been taught.
Georgia Oā€™Keeffe

God bless, vigilance and virtue
DF

667

10.6
Squat: 135x5, 225x5, 275x3, 315x2, 225x10x4
Leg press: 5 plate x 8x4
Lunges: bw x 50 yards x 4
Sprints: 40 yard x 10
Location: arc
Grade: D

10.7.15
WU: push up, pull up, face pull
WO:
a. Bench: 45x10, 135x5, 225x5, 275x2, 315x4x5
b. pull up: bw x 3x8
a. DB floor press: 85x8x2, 95x6x2
b. face pull: 95x10x2sec hold x 4
a. DB bench: 90x8x2, 100x6x2
b. face pull
Tricep push down: 95x10,10x3

Grade: C+
location: arc
diet: green
sleep: 9:05 - 95%

Comment: Iā€™m struggling with my hip. Itā€™s still bothering me and itā€™s been going on for close to four weeks. I thought it was getting better last week and I was able to get through one training session and this week I felt terrible. I feel like Iā€™m reconstructing my whole squat and I canā€™t find a way to make it comfortable. Lifting is my outlet so this has been very frustrating. Iā€™m feeling like itā€™s more of an IT band issue now because the lateral part of my knee is sore and the muscle belly feels like crap when I press on it.

The bench workout felt fine and I was glad that at least felt ok for the most part. Overall Iā€™m flipping nights a couple times this week and itā€™s impacting me a little as well which is another reason I think itā€™s so hard for me to heal.

Thankful: For my parents

Thought: Sometimes it is necessary to be lonely in order to prove that you are right.
Vladimir Putin

God bless, vigilance
DF

668

10.8.15
WU: hip ups single double, monster walks
WO:
Hex bar deads: 135x5, 225x5, 315x5, 405x3, 435x4x5
Low bar hex deads: 315x8x2, 345x6x2
single leg RDL: 65x10,10x4
Multigrip incline row: 65x3,3,3x4
Shrugs: 315x15x3
Squat: 135x5, 225x5x5

Grade: C
location: ARC
Diet: green
Sleep: 8:13 - 89% HR 55

Comment: Iā€™m switching the movements up to see if I can start to feel any better. I have my first appointment with a chiro and massage on the 21st so Iā€™m going to try to get heal in the meantime. Hip felt weak on the left side today. I was hoping the hip activation stuff during the warm ups would help and it still felt pretty poor throughout. The struggle now is not being used to handle any weights. I feel like Iā€™m training at about 60-70% which is frustrating for my ego. I just need to take things a day at a time and work on feeling better. Only a couple nights left and then I flip back to days. I went back to jiu jitsu for the first time and loved it.

Thankful: for jiu jitsu

Thought: Time stays long enough for anyone who will use it.- Leonardo da Vinci

God bless, vigilance
DF

669

10.10.15
WU: machine shoulder press 3x10
WO:
Push press: 95x5, 135x5, 185x4x5
b. pull down: 140x8x7
OHP: 140x8x2, 150x6x2
b. pull down: 140x8x7
Incline bench: 135x5, 185x8x2, 205x6x2
Machine Row: 140x10x4

10.11.15
WU: bad girl, single leg squat machine, hip ups
a. Squat: 45x10, 135x5, 225x5, 275x5, 295x5, 315x5x5
b. Bad girl machine: 80x10x6
c. single leg leg press: 100x10,10x6
a. pause squats: 225x8x4
b. BSS: bw x 25,20,20,15
c. bad girl machine: 80x10x4
Sprints: 50 yards x 10

Grade: B
location: arc
diet: green
Sleep: 9

Comment: The overhead press felt pretty good and then I spent a long period of time warming up my hip and legs and I think it helped. I need to keep training while not aggravating my hip.

Thankful: for having a day off

Thought: things donā€™t always go your way.

God bless, vigilance
DF

670

10.13.15
WU: push up, pull up, face pull
WO:
a. bench: 45x10, 135x5, 225x5, 275x3, 315x5,5,5 305x5,5
b. machine row: 130x8x8
a. DB bench: 80x5, 100x6x4
b. Lat pull down: 130x8x5
a. DB Floor press: 100x6x4
b. row: 130x8x4

grade: B+
location: ARC
diet: green
sleep: 6:11 - 65%

Comment: Going to be working Thursday and Friday night so I had to bump up this training session. Everything felt ok overall. My feet are sliding which was frustrating. Iā€™m not staying as tight as I want. I think the cues from the goggins seminar are helping. The machine rows and lat pull downs are helping my upper back feel better and I want to keep implementing them in my training. I got out late yet again so I couldnā€™t make jiu jitsu. Iā€™m trying to go twice a week at this point and itā€™s frustrating. Itā€™s nice to have a group of guys all trying to better themselves.

Thankful: for getting to go to the cavs exhibition game last night

Thought: Confine yourself to the present.
Marcus Aurelius

God bless, vigilance and virtue
DF

671

10.14.15

WO:
a. Hex deads: 435x5x5
b. bad girl machine
a. low bar hex: 345x6x4
b. bad girl machine
a. multi grip DB row: 65x5,5,5x4
b. lat pull down: 130x8x6
leg curl: 100x20x4

Grade: c
location: Arc
diet: red
sleep: 5
weight: 216

Comment: my hip isnā€™t locking up. Still have the chiro appointment next week. Hoping that squatting continues to feel better

Thankful: for the weekend approaching

Thought: love your neighbor

God bless, vigilance
DF

672

3264Ɨ2448 1020 KB

Of course the picture is upside down

10.17.15

WU: push up, machine shouler
WO:
a. Push Press: 135x5, 185x6x5
b. Lat pull down: 160x8x5
a. OHP: 145x6x2
b. T bar row: 135x8x2
a. DB incline: 95x6x2
b. T bar row: 135x8x2
a. SSB squat: 135x5, 225x5x2
b. EZ bar curl: 90x10,9,8
c. Landmine: 10x5,5x3
d. Machine Curl: 80x10x3
e. Lateral raise, front raise: 15x12x3
Jiu Jitsu

Grade: B+
Location: power shack
diet: red
sleep: 8:45
weight: 217

Comment: My training session went well and the push press felt pretty easy every set. Probably because Iā€™ve been off the past two days working longer hours.
Went to Jiu jitsu after and was promoted to blue belt after 4 years of training. It meant a lot to me. It was a lot of training and it was always hard finding gyms throughout my clinical rotations. I moved 19 times in the past 3 years and this was a reminder of getting through all of that. Iā€™m very thankful for my professors and Iā€™m excited to keep training and learning.

Thankful: for jiu jitsu

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

673

10.19.15
Warm up: goblet, abductors
Squat: 45x10, 135x5, 225x5, 275x5, 295x6, 315x6x3
Pause: 245x6x2
Leg press: 6 plate x 10x4
Split squat: bw x 20x3

Grade: D
location: arc
Hip was acting up again

10.20.15
WU: push ups, pull ups, face pulls
a. bench: 45x10, 135x5, 225x5, 275x3, 315x6,6,6 305x6,6
b. Lat pull down: 120x10x6
a. DB floor press: 95x8,8
b. row machine: 120x10x2
a. DB flat bench: 110x8x2
b. row machine: 120x10x2
tri push down: 95x20,20x2
Sprints

Grade: b
location: ARC
diet: red
sleep: 7

Comment: Hip felt like crap yesterday. Have my chiro appointment tomorrow and Iā€™m hoping to get a plan there.

Thankful: for a clinic day

Thought: be a light to the world

God bless, vigilance
DF

674

10.22.15

WU: hip up, monster walk, leg swing, band squats
WO:
Hex dead: 135x5, 225x5, 315x5, 405x3, 455x6x5
b. lat pull down: 120x6x6
Low bar hex: 365x6x2
b. row: 120x10x2
multigrip db row: 70x4,4,4x2
b. shrug: 315x12x2
row: 120x10x2
squat form work: 135x5, 225x3x3

grade: B
location: arc
diet: red
sleep: 6:05 - HR 51

Comment: Everything felt fine. My grip is the only thing challenged with this. It felt a lot better today than it has. I went to the chiro yesterday and had some ART on my TFL. He thinks itā€™s more issues with the TFL than something in the joint, which was a relief. Iā€™m hoping thatā€™s accurate. Iā€™m hoping to get some extra rest this weekend.

Thankful: for my grandpa who turns 90 this weekend

Thought: relationships matter

God bless, vigilance and virtue
DF

675

10.24.15
WU: machine OHP, pull down, push up, row
WO:
Push press: 95x3, 135x3, 185x3, 205x3x3
b. Pull down: 130x5x6
a. top half press: 135x8, 145x6x4
b. row: 140x8x4
a. bottom half press: 225x6x4
b. row: 120x10x4
a. lateral db raise: 20x8x3
b. machine OHP: 120x10x3
c. arnold press: 45x12x3

grade: B
location: arc
diet: green
sleep: 9:00 - HR 42

Comment: everything felt pretty good today. I think doing all these rows is really helping my upper back. Hopefully I can get my squat back and get funky.

Thankful: for getting to see my uncles

Thought: A little nonsense now and then is relished by the wisest men.
Roald Dahl

God bless, vigilance and virtue
DF

676

10.26.15

WU: monster, hip up, bss, oh squat
WO:
Squat: 135x5, 225x5, 275x3, 315x3, 365x3x3
a. BSS: 60x10,10x3
b. Goblet: 120x10x3
c. leg press machine 1.5 rep: 320x8x3
a. leg press: 6 plate x 10x3
b. leg curl: 130x15x3
c. calf raise: 270x20x3

grade: b-
location: arc
diet: green
sleep: 6:33- 68% HR 49

Comment: I feel like my hip is getting better, but it still felt like there was instability yesterday. Iā€™m hoping for a little improvement every week. The accessory felt pretty good

Thankful: grandmaā€™s surgery went well

Thought: grandpa had his 90th on the day grandma had surgery. He said the best gift of his life was that her outcome was good. puts things in perspective

God bless, vigilance and virtue
DF

677

10.28.15

WU: hip ups, monster walks
WO:
Hex bar: 135x5, 225x5, 315x5, 405x3, 455x1, 500x3x3
b. lat pull down: 160x6x5
hex bar low bar: 405x6x4
b. pull up: bw x 8x 4
RDL: 275x6x4
leg curl: 150x15x3
sprints: 50 yard x 10
jiu jitsu

grade: B
location: ARC
diet: red
sleep: 7:27 - 78% HR 58

Comment: overall feeling a little bit better, but still have tenderness in the TFL. Limiting factor this session was my grip. I think Iā€™m continuing to feel a little better. Iā€™ve been going to the chiro and I think it may be helping a little.

Thankful: for the upcoming weekend.

Thought: Respect your efforts, respect yourself. Self-respect leads to self-discipline. When you have both firmly under your belt, thatā€™s real power. -Clint Eastwood

God bless, vigilance
DF

678

10.31.15

WU: ohp machine, push up, pull up
WO:
Push press: 95x5, 135x5, 185x3, 205x3x5
b. pull down: 160x5x6
top half press: 145x6x2, 155x4x2
b. row machine: 160x5x4
top half press: 225x6x2, 245x4x2
b. pull up: bw x 5x 5
a. lateral raise: 25x8x3
b.ez bar curl: 100x8x3
c. bad girl machine: 100x40x3

11.1.15
jiu jitsu

Grade: b
location: arc
diet: red
sleep: 7

Comment: session went pretty well. was at an ACL conference all day beforehand. My overhead movements are still really weak and I like working on them. My hip is feeling progressively better. I need to keep working on my glutes and working on form.

Thankful: for clean clothes

Thought: Iā€™d like to live as a poor man with lots of money.
Pablo Picasso
God bless, vigilance and virtue
DF

679

11.2.15

WU: monster walks, band squat, oh band squat, hip up, bss
WO:
Squat: 45x10, 135x5, 225x5, 275x5, 315x3, 365x3x5
a. BSS: 70x8,8x3
b. Pause squat: 225x8x3
c. leg press: 340x10x3
a. single leg leg press: 90x8x3
b. bad girl: 90x40x3
c. leg curl: 130x10x3
d. calf raise: 350x15x3

grade: B
location: arc
diet: green
sleep: 6:57 - 72% HR 51

Comment: my hip seemed to bother me a little more yesterday than it did last week. It was a little frustrating. After that it was a good training session. My legs felt like rubber when I was done. Itā€™s humbling when I have to take a big step back with the weight. This was more volume than I normally do.

Thankful: for vacation next week

Thought: Respect your efforts, respect yourself. Self-respect leads to self-discipline. When you have both firmly under your belt, thatā€™s real power. -Clint Eastwood

God bless, vigilance and virtue
DF

680

11.3.15
WU: push up, machine row
WO:
a. bench: 45x10, 135x10, 225x5, 275x3, 315x1, 335x3x5
b. row: 180x5x6
a. sling bench: 315x6x2, 355x4x2
b. lat pull down: 180x5x4
a. wide grip bench: 245x6x2, 275x4x2
b. pull up: bw x 3x4
tri push down machine: 85x20x2

11.4.15
jog 10 min
sprint: 30m x5, 200m x 5
walk
jiu jitsu

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

Comment: Pretty content with how the bench went after last week. I felt more solid through all of the sets. I find my feet sliding a little bit and my lower back is a lot more sore after changing my set up from the goggins seminar. I think I need to push through my upper back more. My legs were sore as hell for the metabolic work.

Thankful: for getting my Texas conference approved and it will be my first time down there

Thought: Whoever fights monsters should see to it that in the process he does not become a monster. And if you gaze long enough into an abyss, the abyss will gaze back into you. - Friedrich Nietzsche

God bless, vigilance and virtue
DF