Vanilla Gorilla Log

Training Training Logs
701

1.15.16

WU: Agile 8
WO:
Med ball slam: 20x5x3
Dead: 155x10, 245x3, 315x3, 405x3x7 60 sec rest
OHP: 45x10, 95x5, 125x5, 145x5, 160x5, 190x2
a. Curl: 90x10x3, 100x10x2
b. 45 hyper: bw x 15x4
c. face pull: 125x25x4
KB - day 9

Grade: A-
Location: ARC
Diet: green
sleep: 8: 17 - 85% HR 54

Comment: overall a pretty good session. Got pretty good sleep. Flipping back to days tonight so I’ll take massive amounts of melatonin. The deadlifts felt fast and pretty easy. I still think my form needs work on consistency. I feel like my hips are never in the same location. The OHP is still my weak link. I think it’s improved over this program. Still pretty ugly.

Thankful: to see the light of day

Thought: If you tell the truth, you don’t have to remember anything. - Mark Twain

God bless, vigilance
DF

702

OHP 190 x 2 at BW of… ?

Are you still around 215 (OP BW - though that’s a few years back).

Not shabby at all imo.

Keep smashing it!

703

Raven: Yeah my BW is still 215. Thanks for the support. Need to keep grinding.

1.7.16
WU: walk and agile 8
WO:
Box jump: 5x3
Squat: 45x10, 155x10, 245x5, 330x5, 375x3, 420x1, 440x4
Bench: 45x10, 135x10, 225x3, 265x5x7
a. pull up: 50x5x5
b. side bend: 110x25,25x2
c. Tri push down: 125x25x5
KB - day 11

location: ARC
sleep: 10 - HR 43
grade: C
diet: green

Comment: Did not have my best day squatting. I didn’t feel in my groove at all. Flipping back for nights tonight. Bench has felt pretty off the past two sessions as well. I go to ER on Monday and I’m on a much more regular schedule, which I can’t wait for. The lack of a regular sleep pattern has been more taxing than I remembered from the first time. Need to keep studying. Have my last set of boards next week.

Thankful: for three more nights

Thought: The real problem is not why some pious, humble, believing people suffer, but why some do not.- C. S. Lewis

God bless, vigilance
DF

704

1.10.15

WU: walk, agile 8
WO:
Med ball toss: 12 x 15
Deads: 45x10, 155x10, 245x5, 315x3, 405x3, 445x3, 495x1, 525x3
a. OHP: 45x10, 95x5, 140x5x7
b. Speed sumo pull: 315x2x7
a. back extension: bw x15x3
b. curl: 100x10x5
c. face pull: 95x25x1sec hold x 4
KB day 14

grade: A-
location: ARC
Diet: green
sleep: 6 hr

Comment: finally getting off nights, thank God. Start with a less hour intensive rotation tomorrow morning. Got in around three after being up for a couple hours and I think it really helped. Glad to have a good day finally. Have boards on Friday so this week will be another grind mentally. Just happy I’m on days.

Thankful: for finishing inpatient nights

Thought: hoping I win that 1.5 billion powerball
After all is said and done, more is said than done.- Aesop

God bless, vigilance and virtue
DF

705

1.11.15

Weight vest: 80 - 2 mile - 31 min
kb

1.12.15
WU: agile
WO:
broad jump: bw x5x3
squat: 335x5x7 1 min rest
bench: 45x10, 135x10, 225x3, 265x5, 300x3, 335x1, 350x2
a. side bend: 120x25,25x2
b. pull up: 60x5x5
c. tri push down: 125x25x4
KB day 14

grade: B
location: arc
diet: green
sleep: 6:42- 69%

Comment: Read back through my log and it was a interesting to see where I’m at with my strength. I wouldn’t say there’s been huge progress with the big three. It’s all a process, but I think I’ve been in this same area of strength for a while now. Today was just ok. I’m sore from the deads on Sunday. The squats were fine, the bench did not feel locked in at all and was ugly. I have step 3 on Friday and it’s really been mentally taxing.

Thankful: for everything

Thought: appreciate what you have, but strive to get better every day

God bless, vigilance
DF

706

1.13.15

Weight vest walk: 3 miles x 80lb x 4mph
KB

1.14.16
WU: agile
WO: Med ball slam: 12 x 10
Deads: 45x10, 155x5, 245x5, 315x3, 405x3x7
OHP: 45x10, 135x5, 145x5, 165x3, 180x1, 190x3
a. curl: 105x10x5
b. back extension: bw x 15x4
c. band pull apart: 33,33,33
KB day 18

location: arc
grade: B
diet: green
sleep: 6:38 - 69

Comment: Got in early today. Average session. Have step 3 tomorrow.

Thought: prepare and then perform

Thankful: for getting this test out of the way

God bless, vigilance
DF

707

1.15.16
Step 3
Weight vest walk: 80lb x 3 mile
KB swings

1.17.16
WU: agile
WO:
box jump: 5x3
squat: 335x5x7
Bench: 265x5x7
a. pull up: 70x5x5
b. side bend: 110x25,25x2
c. tri push down: 125x25x4

1.18.16
Wu: agile
weight vest: 80lb x 2 mile
jiu jitsu
interval run
Simple and sinister KB

Comment: very happy step 3 is done. Deload week before part 1.3. I’m happy with how everything’s going. Need focus and just work on technique and hitting my numbers this week.

Thankful: step is hopefully over

Thought: There is nothing permanent except change.- Heraclitus

God bless, vigilance
DF

708

1.19.16
WU: agile
WO:
med ball throw: 12 x 15 throws
deads: 315x3, 405x3x7
OHP: 45x5, 135x3, 140x5x7
a. curl: 90x10x5
b. back extension: bw x 15x4
c. face pull: 80x25x4x 1sec hold
Jiu jitsu - relson

grade: A
location: ARC
diet: green
sleep: 6:51 - 71% - HR 46

1.20.16
WU: agile
weight vest walk: 80lbs x 2 mile
Run: 7.5mph x 20 min

grade: C
location: ARC
sleep: 7:53 - 81% HR 46

Comment: Yesterday the deadlifts felt very fast. The paused face pulls made my upper back sore as hell. I think I’m going to keep doing those. I’m gradually flipping nights for the weekend. I need to be smart about recovery and get rest when I can. My stress is up a little trying to get some things done before vacation. I need to focus and get some of my work done.

Thankful: for getting to go on a trip

Thought: Strength and growth come only through continuous effort and struggle.- Napoleon Hill

God bless, vigilance
DF

709

1.21.16
WU: agile
WO:
broad jump: 5x33
Squat: 335x5x7
Bench: 265x5x7
a. pull up: 60x5x5
b. side bend: 100x25,25x2
c. tri push down: 115x25x4
jiu jitsu

1.22.16
weight vest walk 2 mile

1.23,16
WU: agile, walk
WO:
box jump: 5x3
squat: 135x5, 245x3, 315x2, 365x2, 405x1, 450x3, 475x1, 345x5x5
bench: 285x3x8
a. pull up: bw x 18,17, 12,10
b. side bend: 110x25,25x2
c. push down: 170x25,24,22

grade: b
location: ARC
diet: red
sleep: shit

Comment: on nights and I’m out of it. Going on vacation on Thursday so I’m bumping up my days by one. I can’t wait for that time. Just have a couple night shifts between now and then. My diet was on point for the beginning of the month and has been shit over the past couple days going to nights. I need to do a better job planning out diet when I’m on nights.

Thankful: for vacation approaching

Thought: vigilance and virtue

God bless, vigilance and virtue
DF

710

2.5.16

WU: agile 8
WO:
kb swing: 70x10x2
Deadlift: 155x5, 225x5, 265x5, 315x3, 370x3, 420x3, 475x5, 420x3, 370x10
Front Squat: 135x5, 165x8,195x8, 220x6
Hamstring curl: 130x20x3
45 back extension: bw x 20x3
standing abs
KB swing Day 2

Grade: A
location: arc
diet: green
sleep: 8

Comment: just got back from vacation. Trained a couple times in Hawaii and overall did not feel great physically. Haven’t written up my lifts in about two weeks. I’m going back to basic 5/3/1 and just working on base building for a while. I felt that working up to my training maxes and doing joker sets every training session was breaking me down and probably not the smartest thing at this time. Prior to those sessions, everything felt good and I want to keep that going. I’ll just go in and work hard for a while and see how everything goes. If this is too much stress then I’ll drop back to three days a week.

Thought: find god in everything

Thankful: for a much needed break

God bless, vigilance
DF

711

2.7.16
Run

2.8.16
WU: agile
WO:
Bench: 45x10, 140x5, 175x5, 210x3, 245x3, 280x3, 315x6, 280x3, 245x15
Incline Bench: 135x5, 185x8, 215x8, 245x6
a. Pull down: 170x20x3
b. face pull: 80x20x1secx3
c. EZ bar curl: 90x10x3
d. DB JM: 70x10x3
Grade: B

2.9.16
WO:
Squat: 45x10, 135x5, 185x5, 225x5, 275x3, 315x3, 365x3, 405x8, 365x3, 315x16
RDL: 225x8, 265x8, 295x6
Leg Curl: 130x20x3
45 hyper: bw x 20x3
Leg raise: bw x 15x3
Sprints
Grade: B

2.10.16
Run: 30

2.11.16
WU: agile
OHP: 45x5, 95x5x2, 115x3, 135x3, 155x3, 175x3, 155x3, 135x10
Close grip bench: 190x8, 225x8, 250x6
Pull up: bw x 20, 18, 17
Row: 80x20x3
Tri push down: 180x10x3
Machine curl: 100x10x3
Row: 20min
Grade: C

2.12.16
Agile 8
Deads: 135x5, 210x5, 275x5, 315x3, 345x5, 395x5, 455x5
Front Squat: 45x10, 95x5, 140x10, 165x10, 195x10
a. leg curl: 140x20x3
b. 45 back raise: 25x20x3
c. leg raise: bw x17x3
Run 30
Grade: C

2.13.16
jiu jitsu

Comment: It was a pretty poor week for me mentally. By Friday I was completely dead. I took the red eye back Thursday, worked friday-sunday, started in the ICU monday and my hours killed me. Today was my first day off and it was a huge relief just to get a full nights sleep. The next three weeks will be stressful. I was really hoping to pick up my jiu jitsu training, but it looks like I’ll maybe be able to go twice a week over the next couple weeks. I was an idiot and stopped doing my warm up and it really bugged my hip. I need to more conscious about that this week. I have a lot going on at work and everything seemed to add up. I need to focus on just doing what I can every day and taking care of the little things.

Thankful: for my wife and her support

Thought: Friends show their love in times of trouble, not in happiness. - Euripides

God bless, vigilance and virtue
DF

712

2.15.16

WU: agile
Bench: 45x10, 140x5, 185x5, 210x3, 235x5, 265x5, 300x9, 265x5, 235x16
b. pull up:
Incline bench: 95x5, 140x10, 185x10, 215x10
b. band pull apart
face pull: 100x10x3
Pull up: bw x 15x3
DB Curl: 40x10, 45x10, 50x9
Dip: bw x 20x3

Grade: A-
Location: ARC
Diet: Green

2.16.16
WU: agile
Squat: 45x10, 140x5, 185x5, 225x5, 275x3, 295x5, 340x5, 385x5
RDL: 225x10, 250x10, 275x10
BW single leg glute ham bridge: bw x20x3
45 hyper: bwx20x3

Grade: D
location: Arc
diet: green
sleep: 6:41 -69% HR 39

Comment: Monday went very well and Tuesday sucked. My right quad felt off so I didn’t push it at all. It was a frustrating. I feel like I keep having random issues between my hips and this.

Thankful: For clinic

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

713
  1. 18.16

WU: agile
WO:
OHP: 45x10, 95x5x2, 115x3, 125x5, 145x5, 160x5, 145x5, 125x15
b. pull up: bw x 3x8
close grip bench: 45x10, 135x5, 150x10, 195x10, 225x10
b. face pull: 70x8x1sec hold x 6
a. pull down: 200x10x3
b. DB row: 120x10, 10x3
a. ez bar curl: 80x15x3
b. tri push down: 170x10,10x3
c. shoulder raise machine: 50x15x3
Row: 15 min
KB

Grade: B
location: arc
diet: green
sleep: 6:04 - 63% - HR 54

Comment: Got out a little early for my mid year review which was nice. Got in early and didn’t feel rushed. It was nice just getting in and taking care of business. My abs are very weak on OHP. I felt like I got a good amount of work in and came home. I’m thinking about altering my schedule a little bit so I can get on the mats more times throughout the week.

Thankful: passed step 3 and I’m done with boards

Thought: The
surest way to corrupt a youth is to instruct him to hold in higher
esteem those who think alike than those who think differently.- Friedrich Nietzsche

God bless, vigilance
DF

714

2.19.16
WU: agile 8
WO:
Dead sumo: 135x5, 225x5, 265x5, 315x3, 405x5, 455x3, 505x1, 455x3, 405x5
Front squat: 135x5, 185x5, 210x5, 235x3
hip up: bw x 10x3
45 hyper: bw x 10x3

Grade: B-

2.23.16
WU: agile 8
Bench: 140x5, 185x5, 210x3, 265x5, 300x3, 335x3, 300x3, 265x15
Incline press: 135x5, 185x5, 210x5, 225x5
pull up: bw x 15x3
row: 100x10x3
tri extension
DB curl

Grade: B-

2.24.16
WU: agile
WO:
Squat: 180x5, 225x5, 275x3, 340x5

Grade: F

2.25.16
WU: agile 8
a. plank: bw x 45sec x 2
b. turkish get up: 45x5,5
a. single leg DB RDL: 75x6, 85x6, 90x6x4
b. single arm DB OHP: 60x6, 60x6x2, 65x6x2
a. deadlift sumo: 135x5, 225x5, 315x3, 405x2, 405x6x4
b. Chest supported row: 200x6x4
a. pull up: bw x 15x3
b. leg press: 150x10x3
c. leg raise: bw x 10x3

Grade: B+
weight: 214
diet: green
location: arc for all

Comment: It’s been a frustrating week training. My R quad/hip is jacked up. I can’t do a BW squat without my hip catching. I’m concerned about impingement or a labrum tear. It’s been on and off for weeks and when lifting is my outlet my stress has been way up. I can sumo pull with no pain or issue. I’m going to play around with squatting movement patterns on Saturday and see how it goes. I need to figure out what I’m doing with this hip and if I just need to do KB only for 4-6 weeks while this heals up.

Thankful: for another ICU week done

Thought: stay calm and find the good

God bless, vigilance and virtue
DF

715

2.27.16
side plank:
reverse lunge with cable twist:
a. BSS: 50x12x3
b. DB bench: 100x12x3
a. Squat: bw x 12x3
b. Pull up: bw x 12x3
simple and sinister KB

3.1.16
plank on med ball : 30sec x 2
Turkish get up : 44 x 5,5
a. single leg RDL: 70x20x2
b. DB OHP: 45x20x2
a. Sumo dead: 225x20x2
b. DB row: 80x20x2
simple and sinister KB

3.3.16
side plank single leg: 45sec x2
reverse crunch and cable twist:
a. bss: 35x20, 40x20
b. DB bench: 80x20x2
a. leg press: 140x20x2
b. pull up: lat pull down: 160x20x2
simple and sinister KB

3.5.16
plank on stab ball: 45sec x 2
Turkish get up: 44 x5,5
a. single leg RDL: 60x12, 85x12, 90x12x2
b. DB OHP: 40x12, 55x12, 60x12x2
a. sumo dead: 315x12x3
b. Row machine: 130x12x3
squat high box: bw x 50, 135x20

good girl, bad girl: 70x30x3

Comment: been running on fumes this week. Changed everything up this week because my hips and R quad are still messed up. The best my hips felt all week was squatting to a box right at parallel. I still don’t plan on pushing it any time soon. It’s frustrating because I can’t get into the convo pull position or squat without my hip catching. My plan is to just keep doing what I’m doing and try to stay pain free. I have vacation in a week and I’m going to do a similar template then try to do the 10,000 swing challenge to get four more weeks of rest for my hip. I’ll probably increase the jiu jitsu over that time as long as I don’t have pain. This hip issue is a step back and it’s frustrating, but I need to fix some baseline issues. Worked the Arnold yesterday and that was probably a mistake. I should have just slept in and got some rest.

Thankful: my ICU rotation is over

Thought: rest when you need to rest

God bless, vigilance and virtue
DF

716

Been training over the past two weeks. Was a huge change of pace. My hip is still bothering me, but it’s improving slowly. If I externally rotate the R foot I found I can decrease some of the pain. Last week I went to Arizona on vacation and had some relief. I’m going to try to get back into the swing of things this week.

3.12-3.18.16:
Hikes: black mountain, cave creek regional, tom’s thumb, elephant mountain, devil’s bridge, random sedona one
Two lifts at black mountain fitness.

3.19.16
WU: agile
WO:
Plank: 1min x 2
Turkish get up: 53x5,5
Box Squat: 45x5x2, 155x5, 245x3, 315x2, 385x3,1,1
Bench: 45x5x2, 135x5, 185x5, 245x3, 315x2, 350x1
High Pull from rack: 136x5, 185x3, 205x3x5
adductors, hip ups, pull ups , shrugs

grade: C
location: arc
weight: 216

Comment: I’ve really been struggling with this hip issue. I’ve been doing box squats which helps out with the discomfort. If I do a full depth squat it kills. Same thing with the pulls. Sumo pulls are fine, but convo pulls my hip catches. On the high pulls I had to do them from pins because it would catch from the floor. I have a feeling it’s going to be weeks before this gets near normal.

Thought: find time to spend with those you love

Thankful: for an awesome trip to AZ

God bless, vigilance and virtue
DF

717
  1. 21.16

WU: agile 8
WO:
side plank, Turkish get up
Box squat: 45x5x2, 135x5, 225x3, 285x2, 365x5x2, 225x10x3, 275x10
Bench: 45x5x2, 135x5, 185x3, 225x2, 285x5x5
Deadlift sumo: 135x5x2, 225x3, 335x2, 425x1, 455x5
a. bw lunges: 15,15x3
b. rows: 160x10x3
good girl bad girl, Russian twists, sprints

grade: B
Location: arc
diet: green
sleep: 7:39 - 79%

Comment: box squats felt a little better than usual. After the 3rd rep at 365 my hip felt like shit so I ended up dropping the weight and doing volume work. Sumo pulls feel like they’re getting a little better.

Thankful: for being in clinic

Thought: show up on time

God bless, vigilance and virtue
DF

718

3.23.16
agile
abs
Box squat: 45x5x2, 135x5, 185x3, 235x2, 295x5x2
Bench: 45x5x2, 135x5, 185x3, 225x2, 250x5x3
45 hyper: 5 x10
Pull up: bw x 18, 16, 12
Jiu Jitsu

3.24.16
jiu jitsu

3.25.16
agile
abs: plank, side plank
box squat: 45x5x2, 165x5, 245x3, 320x2, 410x5
OHP: 45x5x2, 100x5, 125x3, 155x2, 185x4
KB swings: 88x10x5

3.26.16
OHP DB: 50x10x5
Face pull: 80x20x4
Curl, tris

3/28/16
agile
plank, turkish get up
Box squat: 45x5x2, 145x5, 225x3, 295x2, 365x5x5
Dead: 135x5x2, 225x3,3, 315x2,2, 405x1,1, 465x5
Bench: 45x5x2, 135x5, 185x3, 245x2, 295x5x5
accessory

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

Comment: my hip is slowly feeling better. My current theory is when I try running I get over use injury of that hip. It’s a pain, but at least I know if I’m ever going to implement that, I need to start slower than I had been in the past and slowly build up. Right now, I’m just happy to get in and be able to do the movement.

Thankful: for clinic week

Thought: believe in yourself

God bless, vigilance
DF

719

3/30/16

WU: agile 8
WO:
Squat: 45x5x2, 115x5, 170x3, 235x2, 295x5x2
OHP: 45x5x1, 95x5, 115x3, 145x5x3
Back extension: 5x10
Pull up: 19, 17, 15

4.1.16
WU: agile
WO:
Squat: 405x5
Bench: 345x2
GM: 215x3x5
lats, glutes

4/3/16
Beach muscles

4/4/16
WU: agile 8
Abs: side plank, twist
Squat: 370x5x5
OHP: 150x5x5
Rack pull: 455x5, 315x10x3
pull through, abduct/adduct, lats

Comment: hip is feeling better slowly. Tried convo deads, and my hip still won’t let me get in that position so I did some rack pulls. Overall training is going well. Stress and workload is up again for the next couple weeks. I’m mentally ready for intern year to be over.

Thankful: for having a little bit of time off

God bless, vigilance and virtue
DF

720

4.6.16
WU: agile
WO:
box squat: 45x5x2, 135x5, 185x3, 235x2, 295x5x2
Bench: 260x5x3
45 back extension
pull up
good girl bad girl

4.8.16
wu: agile
Box squat: 410x5
pause squat: 225x5x3
OHP: 185x5
Good morning: 225x3x5

4.9.16
jiu jitsu

grade: B
location: arc
diet: hit and miss

comment: slowly things are feeling better. Hopefully can push things a little bit tomorrow. Hip is feeling better with the box work and pause work. OHP is creeping along.

thankful: got into the MBA program, hoping that’s a good experience

thought: put in work daily and do what you love

god bless, vigilance and virtue
DF