Vanilla Gorilla Log

Training Training Logs
721

4/10
bike
bis/tris/shoulders

4/11/16
WU: agile
WO:
plank, turkish get up
Box squat: 45x5x2, 155x5, 225x3, 295x2, 375x5x5
b. pull up: 3 pull ups after every set
Bench: 45x5x2, 135x5, 185x3, 245x2, 295x5x5
Sumo Dead: 155x5, 225x3, 315x2, 385x5x5

Grade: A-
location: ARC
diet: red
sleep: 7:19 - 78%, HR 44bpm

Comment: Better training session in a while. I’m surprised considering I’m a little worn out from work. Hip is feeling better with the box squats. Deads I’m still pulling sumo, but that felt better yesterday as well. I’m back on outpatient next week, with a lot lighter schedule and I’m hoping to get some rest during that time.

Thankful: for making it through the week

Thought: True enjoyment comes from activity of the mind and exercise of the body; the two are ever united. - Wilhelm von Humboldt

God bless, vigilance and virtue
DF

722

4.13.16
Box squat: 300x5x2
OHP: 145x5x3
Pull up: 18,17,15
45 hyper: bw x15x5

4.15.16
Box squat: 415x5
Pause squat: 225x5, 275x3, 315x2
DB bench: 100x10,10x5
Power clean: 225x3x5

4.18.16
Box squat: 385x5x5
Bench: 300x5x5
Deadlift: 405x3x5
lats, hips

4.19.16
jiu jitsu
bike

4.20.16
Box squat: 305x5x2
OHP: 150x5x3
Pull up: bw x20,19,19
Pull through: 140x10x5
jiu jitsu
yoga

4.21.16
jiu jitsu

Comment: hip overall is improving. Diet has been way off. Now that I’m off inpatient I feel less organized. This week has been a lot of running around. I’m glad I’ve been upping my jiu jitsu training with no impact on strength. I feel as though the past 6 weeks have gone really well for my training and allowed me to recover. I still don’t think my hip is any where near completely healed, but I’m on the road to recovery.

Thankful: for my friend getting married this weekend.

Thought: When I found out that there was eight Presidents before George Washington, I wanted to smack somebody. - Prince

God bless, vigilance and virtue
DF

723

4.22.16
WO:
Box squat: 420x5
Pause squat: 225x5, 275x3, 315x2x3
Bench speed 3 grip: 225x3x3,3,3
Power clean: 225x3x5

4.23.16
jiu jitsu

4.24.16
jiu jitsu

4.25.15
WU: agile
WO:
Box squat: 45x10x2, 135x5, 185x5, 245x3, 295x2, 315x12, 285x12, 265x20
RDL: 225x5, 275x8x3
Lunges: BW x 20x3
plank: 1min x 3
good/girl bad girl
jiu jitsu

Comment: I’m happy with how the past 6 weeks went. I really dropped the weight and I think it’s helped me continue the healing process. My hip is feeling a little better. The main corrective was thinking about spreading the floor throughout the whole squat. Overall, I feel ok with where I’m at. I don’t have a clue where my strength or weight is. I just want to go in and train hard. I’m hoping that the next couple weeks go similar to what I’ve done over the past 6 and I’ll see how I feel.

Thankful: for outpatient

Thought: live strong

god bless, vigilance and virtue
DF

724

4.26.16
jiu jitsu
bike, elliptical - read

Sleep: 8:13 - HR 44 - 67%

4.27.16

WU: agile, push ups, pull ups
Med ball slam: 12 x 10
a. Bench: 45x10, 135x5, 225x3, 255x12, 235x12, 215x16
b. pull ups: bw x 3x6
a. DB OHP: 40x8, 60x8, 70x8, 60x8x2
b. Wide grip row: 180x8x4
a. face pull: 90x1sec x 15x3
b. tri push down: 120x15,10x3
c. cable curl: 120x12x3

Grade: B+
location: arc
diet: green
sleep: 7:05 - 80%, HR 60

4.28.16
bike, elliptical - read - 1 hr
jiu jitsu

Sleep: 8:31- 99%, HR 45

Comment: Overall things are feeling well. Moving along nicely and mentally relaxed. It’s been fun training grappling more. I still have the goal to do a meet and a grappling tourney this year. I’ll have to start looking around for both. Finance meetings are not fun.

Thankful: for a lighter week

Thought: moving is not fun

God bless, vigilance and virtue
DF

725

4.29.16

WU: agile
WO:
broad jump
dead sumo: 155x5, 245x3, 335x3, 425x8, 385x12,8,8,8
Pause squat: 275x8x3
good girl/bad girl
45 hyper
pull through

location: arc
grade: B+

4.30.16
a. OHP: 120x12, 110x12, 100x19
b. pull up: bw x 8x4
a. close grip bench: 225x8x3
b. horizontal row machine: 130x8x3

location: arc
grade: B

Comment: the deadlift day I was not in shape for. I assumed I would be working up closer to 425 for my set of 12 and about died. After the last set I was toast. It took a lot more energy than I expected. Moving apartments yesterday, found out I’m going to be an uncle, and ran in to get in the main movements. The next 8 weeks are going to be a sprint. In June I’m really looking forward to the kabuki movement seminar in Cincy. My wife and brother graduate this month and my only days off I’ll be celebrating them. I need to focus on stress reduction and getting good sleep.

Thought: work on what you can control

Thankful: for my sister getting pregnant

God bless, vigilance
DF

726

5.2.16
Squat: 335x10, 310x10, 285x17
RDL: 275x10x3
accessory: sprint, split squat, calf

5.3.16
Bench: 275x10, 255x10, 235x15
DB OHP: 60x10x3
accessory: pull up, row, curl, tri

5.5.16
Deadlift: 405x10, 405x6x3
Pause squat: 225x10x3
pull up, db row, good/bad girl, face pull

5.7.16
OHP: 130x10, 120x10, 110x18
Close grip bench: 225x10x3
accessory: curl, tri, shoulder raise, pull up, row

5.9.16
Squat: 360x8, 335x8, 310x16
RDL: 255x12x3
accessory: calf raise, monster walk, bike and read, KB swings, split squat 100 rep

location: ARC
diet: green
sleep: average 7:45
grade: B+

Comment: this program has been going well. I’ve loved pushing myself for these reps. Seems a lot like 5/3/1. Overall my volume is probably down, but I feel like I’m healthy and getting the work done. My work life is full swing and I’ll be working a 21 day stretch. It’s a challenge when the gym just started limited hours. Need to keep pushing at work, in the weight room, in the gym and by reading.

Thankful: for my wife graduating and becoming a neonatal NP

Thought: If it is important, do it every day. If it’s not important, don’t do it at all. - Dan John

God bless, vigilance and virtue
DF

727

5.10.16
jiu jitsu - z guard

5.11.16
Bench: 295x8, 275x8, 255x10
pull up: bw x 3x6
DB OHP: 60x12x3
row: 120x12x3
accessory: curl, dip, back row, lat pull down

5.12.16
jiu jitsu - with striking

5.13.16
Deads: 475x5, 475x3x3
Pause squat: 225x12x3
single leg hip up
good girl bad girl
DB row: 80x20,20x3
pull up: bw x 10x5

5.14.16
OHP: 45x10, 95x5, 140x8, 130x8, 120x17
pull up: bwx5x6
close grip bench: 135x5, 185x3, 225x12x3
machine row: 140x5x5
tri extension: 95x15,15x3
curl machine: 100x10x3
shoulder raise: 35x10x3
face pull: 90x15x3

Comment: things have been going well. Hip is feeling about 90%. There’s still certain positions where it’s catching. The past two programs have been a good amount of volume for how things have been going.

Thankful: for a little shorter day

Thought: Do you mind if I sit back a little? Because your breath is very bad. - Donald Trump

God bless, vigilance and virtue
DF

728

5.16.16

WO:
Squat: 45x10x2, 135x5, 225x5, 315x3, 365x2, 385x10
RDL: 135x6, 225x6, 275x6

5.17.16
jiu jitsu - z guard

comment: monday was the first non-box squat i’ve done in a while and I’ve incredibly unstable. On rep three my hip was feeling poor, then I just focused on spreading the floor and the rest of the set was fine. Overall the first four weeks of this program went pretty smooth. Hopefully, the workout tomorrow goes well and I can grind out the rest of this week. I flip to a couple nights this weekend and then grind out the rest of this rotation.

Thankful: for my seniors on this service and my jiu jitsu partners

Thought: Someone is sitting in the shade today because someone planted a tree a long time ago.
Warren Buffett

God bless, vigilance and virtue
DF

729

5.18.16

WO:
a. Bench: 45x10, 135x5, 225x5, 275x2, 315x7
b. band pull aparts: monster mini x 20x6
a. DB OHP: 65x6x3
b. DB Row: 60x6, 70x6,6, 80x6,6x3

Jiu jitsu: casey gatma (spell), takedowns from clinch

Comment: I think I used too high of a estimated max of 400 on bench. Missed numbers on max day. Didn’t feel very strong for that. Everything else has been feeling pretty good. Feeling like I’m recovering well this week. I think the deadlifts should go fairly easy this week.

Thankful: for making it through 3 weeks of this rotation

Thought: study daily

God bless, vigilance and virtue
DF

730
  1. 19.16
    Dead: 405x5,5,3,3
    Leg press: 6 plate x 8x3
    Glute ham: bw x 15x3

5.21.16
OHP: 45x5, 95x5, 135x2, 150x12
Close grip bench: 225x6x3

5.23.16
box squat: 45x10x2, 135x5, 225x5, 315x2, 345x10, 320x10, 295x22
RDL: 135x8, 22x8, 275x8x3
jump lung: bw x 12x3
band walks, good girl bad girl, calf raise, pull through

5.24.16
Bench: 45x5x2, 135x5, 225x5, 265x10, 245x10, 230x15
DB OHP: 60x8x3
Face pull, db row, pull ups, curls, tris

5.25.16
jiu jitsu - collar chokes from open guard

5.26.16
Sumo dead: 135x5, 225x5, 315x3, 405x2, 435x12, 6,6,6
Front squat: 185x8x3
calf raise, pull up, cable pull through

5.27.16
OHP: 140x10, 130x10, 120x15
pull up: bw x 5x6
close grip bench: 240x8x2, 225x8
row machine: 150x8x3
curls, tris

5.29.16
jiu jitsu - open mat

Sleep average: 7.5hr

Comment: Been a little while since I’ve been on here. Last week I was all over the place from flipping nights to finishing my peds ID rotation. I’m flipping back to nights for the next week and a half and then I’ll finish out the end of intern year. I can’t believe it’s almost over. I’m going to the duffin seminar in Cincinnati in about two weeks. I’m really hoping that it’s beneficial. Flipping back and forth has been challenging. The apartment move is finally starting to settle in. My brother graduated yesterday from Cincinnati’s med school and he’s moving to columbus soon. So I haven’t had a day off in over a month and this will continue for another couple weeks. I haven’t made it to church in a while, which is unfortunate. Probably the longest I’ve gone in my life. I feel like I’ve been out of any sort of routine and I’m grinding until July when I start my sports med rotation. Hopefully I can get a little work done tonight. Got to see my uncle and aunt which was a huge blessing.

Thankful: for getting to see my brother graduate

Thought: The other night I ate at a real nice family restaurant. Every table had an argument going. George Carlin

God bless, vigilance and virtue
DF

731

5.30.16
KB work

5.31.16

WU: walk, dead bugs
WO:
squat: 45x10, 135x5, 225x5, 315x3, 370x8, 340x8, 320x20
RDL: 135x10, 225x10, 275x10x2
Shrug: 315x20, 405x10, 495x8
a. bss: bw x20,20,10 each leg
b. hip circle walks: 20 yards each way x 3
c. calf raise: 135x10x3

location: arc
grade: B+
diet: red
Sleep: 6 broken up

Comment: flipping nights and back. Was able to take my time in the gym today which was nice, but I was fatiguing quickly. I can’t tell if it’s my sleep vs training in the heat. My hip felt a lot better today which was nice. We’ll see how it does at jiu jitsu tonight.

Thankful: for a couple pretty good nights

Thought: Who sows virtue reaps honor.
Leonardo da Vinci

God bless, vigilance and virtue
DF

732

5.31.16
jiu jitsu

6.1.16
wu: push up, pull up
wo:
bench: 45x10, 135x10, 225x5, 285x8, 265x8, 245x15
b. row: 160x6x3
banded db incline bench: 60x10x3
row: 90x10,10x3
DB OHP: 60x10x3
pull up: bw x 10x3
face pull, JM press, ez bar curl

jiu jitsu

6.2.16
wu: walk, dead bugs
wo:
deads sumo: 45x10, 135x5, 225x5, 315x3, 405x2, 455x1, 445x6, 405x3x5
front squats: 135x5, 185x5, 225x6x3
good girl/bad girl, calf raise, 45 degree hyper
rope machine

comment: hit the bench session in the morning and felt slow. Grappling has felt on and off as well. Been working a lot on z guard and side body. Deads today were a mess. Wanted to work up to 475 for 8 and I knee that wasn’t happening. I’ve never been great at deads in the morning and that trend continues. My body is off from switching back and forth. Up to today I’ve been hitting numbers fairly easy. Deads have typically been the lift to bite me in the ass.

thankful: for bill burr

Thought: If you love a flower, don’t pick it up. Because if you pick it up it dies and it ceases to be what you love. So if you love a flower, let it be. Love is not about possession. Love is about appreciation.- Osho

God bless, vigilance and virtue
DF

733

6.5.16
OHP: 45x10, 95x5, 135x3, 150x8, 140x8, 130x14
Pull up: bw x 5x7
Bench: 235x10x3
row: 130x6x3
face pull: 105x10x1secx5

6.6.16
Box squat: 45x10, 135x5, 225x5, 315x3, 365x2, 395x5, 370x5, 345x16

Comment: per usual nights have been messing my life up. Got my squats in today and got out. Tomorrow I’ll have a lot more time to train. I’ll hit my lower extremities and UE accessory work. My sleep has been non-existent for the past week.

Thankful: for tonight being my last night.

Thought: Life begins where fear ends. - Osho

God bless, vigilance and virtue
DF

734

6.7.17
WU: push ups, pull ups
WO:
bench: 45x10, 135x5, 185x5, 225x3, 275x2, 305x5, 285x5, 265x14
b. machine row: 120x5x7
Pause squat: 135x5, 225x3, 275x3x5
OHP: 40x12,50x10, 60x12x3
DB row: 70x12, 80x12, 90x12x3
RDL: 245x12x3
JM, db curl, calf raise, good girl/bad girl

jiu jitsu - reversal from back take

6.8.17
jiu jitsu

Comment: lifting session went really well on Tuesday. Hit up the accessory work from monday. Need to find time to get the deadlift session in today or tomorrow. I’m really excited for the duffin seminar this weekend.

Thankful: for being back on days

Thought: go cavs

God bless, vigilance and virtue
DF

735

6.9.16

Sumo Dead: 45x10, 135x5, 225x5, 315x3, 405x2, 455x1, 500x3,2,2
pull up: bw x 5x8
Front Squat: 225x8x3
Leg press, calf raise, cable pull through, good girl/bad girl
Shrugs: 225x20, 315x16, 405x10, 455x10, 405x10, 315x16, 225x20

location: ARC
diet: Green
sleep: 7:03 - 68% HR 41
grade: B+

Comment: Overall this was a better dead day and a lot better than last week. Still not where I want to be and not feeling as good as the 475x5 weeks. This is the lift I’m hoping to get the most out of this weekend. Front squats were feeling better as well.

Thankful: for getting to go to the duffin seminar tomorrow.

Thought: All wealth is the product of labor. John Locke

God bless, vigilance and virtue
DF

736

6.11-12

Kabuki Movement Seminar
Recap: two day course on evaluating movements using the powerlifts and movement correction. With the seminar there was access to their website with access to videos. Prior to attending I had watch most of the videos and I would say the greatest benefit of the seminar was hands on sessions. The biggest downfall was 99% of the information was presented online. Overall I would give the seminar a C-. At this point I’m leaning against ever going to seminars or conferences put on by one person. Weekend seminars with multiple sessions, perspectives, and hands on workshops tend to be the only ones worth the money. This is in medicine or regarding sports science and training. I find that the prices are becoming increasingly inflated and I don’t think I would consider a conference that was not put on by a professional society or one that does not have a good reputation.

6.13.16

WU: dead bug, hip airplane
WO:
box squat: 45x10, 135x10, 225x5, 315x3, 365x2, 405x1, 415x11
Pause squat: 225x3x3
RDL: 275x6x3
pull up: bw x 5x7
OHP: 160x5, 150x5, 140x12
good girl bad girl, calves, KB swings

Grade: B
location: arc
diet: green
sleep: 7:28 - 86%

Comment: I was running on fumes monday from driving and being at the seminar all weekend. Still haven’t had a day off to relax in close to 2 months. the grind is starting to catch up. Diet and sleep have been going pretty well and I think they’re the thing preventing me from breaking down. Squats didn’t feel as well controlled as I would have liked, but there wasn’t the hip pain, which was nice.

Thankful: for safe travels

Thought: The more we come out and do good to others, the more our hearts will be purified, and God will be in them.- Swami Vivekananda

God bless, vigilance and virtue
DF

737

6.14.16

WU: push up, pull up
WO:
Bench: 45x10, 135x10, 225x3, 275x2, 315x1, 325x5
b. row machine: 110x8x6
DB OHP: 60x6x3
pull up: bw x 8x3
facepull, row machine, shoulder raise, db front side raise

location: arc
diet: green
Sleep: 7
grade: B
weight: 215

Comment: actually hit my numbers, but I didn’t hit higher than that on bench. It’s a lift which has been a little more challenging than expected. My weight has been up and down, but relatively a little lower recently. I was not as tight or feeling as strong as I would have liked on the testing set.

Thankful: for getting to meet the new interns

thought: In three words I can sum up everything I’ve learned about life: it goes on. - Robert Frost

God bless, vigilance and virtue
DF

738

6.16.16
Deads: 425x3x6
Pause squat: 225x6x3
accessory: hips, abs, calves

6.18.16
OHP: 170x6
Close grip bench: 235x6x3
Accessory: rows, shoulder raises

6.20.16
box jumps: 5x3
box squat: 45x10, 135x5, 225x5, 315x3, 365x2, 380x8, 350x8, 330x22
Pause squat: 225x5, 245x3, 265x3x3
cable pull through, pull ups, farmers walk, calves
location: arc
grade: B
diet: red
sleep: 6:30

Comment: later night and stressful day. I didn’t think today would go too well, but it ended up being a good set. I really need to work on squatting in between my legs. I still feel like I’m reaching back a little bit. My R hip was so so today. I think it has a lot to do with how much I sit throughout the day.

Thankful: for the cavs

Thought: A father is a man who expects his son to be as good a man as he meant to be.
Frank A. Clark

God bless, vigilance and virtue
DF

739

6.21.16
WU: push ups, pull ups
WO:
Bench: 285x8, 265x8, 250x15
pull up
DB OHP: 60x6, 65x6, 70x6, 75x6
Rows: 90x8x6

6.23.16
WU: walk, jumps
Dead: 155x5, 245x5, 335x3, 425x1, 465x6 sumo, 465x5x3 convo, sumo 465x4
Front squat: 245x6x3
Single leg RDL: 60,60x10,10x4
Standing abs
Sprints
Suitcase walk: 110x150 yards each hand

Grade: B
diet: red
sleep: 7:30

Comment: I’ve been feeling really beat up since the squat work out on monday. I took that past couple nights off from jiu jitsu trying to recover. Feeling a little better today. On the deads I messed up the weight and didn’t hit the rep number I wanted. The conventional pull is feeling a little bit better on my hip. My grip has gone to shit.

Thankful: intern year ends in a week

Thought: Simplicity is the ultimate sophistication. Leonardo da Vinci

God bless, vigilance and virtue
DF

740

6.25.16
OHP: 45x10, 95x5, 135x2, 155x8, 145x8, 135x14
close grip bench: 250x6x3
Incline DB press: 70x10, 85x8x4
DB side raise: 20x6x3

6.26.16
back, shoulders, lunges
Interval runs
KB simple and sinister

6.27.16
box jumps
box squats: 45x10, 135x5, 225x5, 315x3, 365x2, 405x1, 405x5, 380x5, 355x17
Hex bar RDL: 275x6x3
bulgarian split squat: bw x20,20x4
sprints
KB swing: 62x10, 70x10, 88x10, 70x10, 62x10

Comment: only trained jiu jitsu once last week. My goal for July is to go at least 4x per week. Training is going well. I feel like this program has pushed me. The deads are the biggest struggle. The squat is coming along well most weeks. I need to start hitting good girl bad girl and make sure I remember to do farmers walks. I’m going to start limiting the number of exercises to 5-6. main, accessory, opposite, single leg, sprint, and carry. My schedule should have more free time starting next week. This can be good or bad. I need to make sure my productively increases and I stay regimented. I’m really looking forward to my wife being done with boards. Classes start up in late August so I need to mentally get ready for that.

Thankful: for my wife’s support throughout or first year of marriage

Thought: The quality of life is more important than life itself. - Alexis Carrel

God bless, vigilance and virtue
DF