Vanilla Gorilla Log

Training Training Logs
761

12.10 and 12.11
Jiu Jitsu

12.12.16
AM:
Sumo: 465x3, 465x2x2
OHP: 165x5, 155x5, 145x10
Front squat: 135x5, 225x4, 250x3, 275x2, 295x5
Incline Bench: 135x5, 195x4, 215x3, 240x2, 260x3

PM:
Rower: 1500m - 5:45
Double KB C&P - overhead walk - 16 x 5 yard x3
Hex bar dead: 315x5, 335x5, 365x5x3
a. ring row: bw x 12x3
b. lat pull down: 120x15x3
Prowler row
Prowler walk
Abs

Grade: B+

location: arc, max out

diet: green

weight: unknown, probably around 215, I’ve been leaning out

Comment: Training has been going well so far. The sumo pulls felt a little better than expected. Probably the best I’ve felt training in the morning. My OHP still feels like garbage and I’m considering dropping the training max yet again. I feel like I make minimal progress in my overhead movements. I feel like my grip is coming back pretty quick on all the pulls. I was using straps with a double overhand grip for my work sets and I think my grip suffered. Now I alternate the over under grip every work set and I think it helps. I should have pushed the first set up pulls for a rep max. One of my old training buddies wanted to work out so I went up to his gym. He has a personal trainer so I just did the workout he put us through. Tried not to kill myself and I think I accomplished that goal. It was different than what I would normally do which was nice, but there wasn’t much rhyme or reason to the programming. Just good old exercise. Had a lot of family stuff this past weekend as well as finishing up my final project of the semester.

Thankful: for getting to see my cousins over the weekend and finishing my first semester

Thought: A lot of people in our industry haven’t had very diverse experiences. So they don’t have enough dots to connect, and they end up with very linear solutions without a broad perspective on the problem. The broader one’s understanding of the human experience, the better design we will have. - Steve Jobs

God bless, vigilance and virtue
DF

762

12.13.16
jiu jitsu

12.14.16
Cleans: 185x3x3, 205x3x4
pull ups: BW x 5x7
Single ARM db farmers: 85x100m, 100x100m, 110x100mx3
Cable twist: 85 x10,10x5
Good girl/bad girl: 160x20,20x3
Lat pull down: 120x20x3

12.15.16
Squat: 135x5, 225x5, 315x3, 405x1, 455x6
Bench: 135x5, 225x3, 295x6
OHP: 55x15,15x3
RDL DB single leg: 75x12,12x3

12.16
AM - bike, elliptical - read
PM - no gi BJJ

12.17.16
Dead sumo: 405x3x5
OHP: 45x10, 115x5, 175x10
Front squat; 225x3x3
Incline bench: 185x3x3

Comment: was feeling pretty beat up in the beginning of the week. I’m mentally pretty checked out from this rotation and it’s been wearing on me. I’m on a potential 3 week stretch as well and behind on some extra work. Just trying to finish these next two days.

Thankful: to finish this rotation

Thought: Great things come out of being hungry and cold. Once you’re pampered, you get lazy. Rob Zombie

God bless, vigilance and virtue
DF

763

12.21.16
Squat: 405x8, 370x8, 350x12
Bench: 265x8, 245x8, 230x12
Pull up: bw x 5x10
DB single leg RDL: 75x12,12x3
DB OHP: 65x8x5
Facepull: 60x20x3

12.23.16
Reverse hyper: 100x15x6
Sumo Dead: 435x2, 315x3x3
Front Squat: 135x5, 210x3, 240x3, 275x3
Pull up: bw x 5x10
OHP: 140x8, 130x8, 120x12
Incline Bench: 185x3, 210x3, 240x3
KB work
Jiu Jitsu

Comment: got gastro on Monday which pissed me off. I went to WWE RAW on Monday night and was vomiting between every match.

Thankful: for the holidays with family

thought: be present

God bless, vigilance and virtue
DF

764
  1. 27.16
    Bench: 285x5, 265x5, 250x15
    a. Lat pull down: 200x12x4
    b. Face pull: 95x12x4
    DB OHP: 65x12x4
    BB shrug: 365x10x3
    Tri push down: 90x25x3

12.28.16
Squat: 430x5, 405x5, 380x15
RDL: 295x12x4
DB split squat: 60x10,10x3
Cable twist

12.29.16
OHP: 150x5, 140x5, 130x12
DB bench: 110x15, 11
a. db row: 100x12x4
b. face pulls: 95x12x4
BB shrug: 315x15, 405x8x3, 315x15
EZ bar curl: 80x15x4

12.30.16
jiu jitsu
kb

12.31.16
deads: 445x7, 445x3x3
Front squat: 225x2, 260x2, 290x2
Single leg RDL db: 75x12x2
Rotational abs
Leg press: 100 reps

1.1.17
KB

Comment: training this week has gone well. Deads were hard but felt a lot better than last week. I used a deadlift bar which helped, but allowed me to hit everything. The squat endurance is coming back after the gastro. I need to do a better job looking back and seeing what I hit to beat it every month. Bench still isn’t feeling as strong which is probably from the weight loss. My weight is down to 212-214. Glad I got to spend the new year with my wife and I’m disappointed the buckeyes got smacked.

Thankful: for my family

Thought: a little bit every day, over a long time

God bless, vigilance and virtue
DF

765

1.2.16
Reverse hyper: 90x20x5
Bench: 300x3, 285x4, 265x15
a. Pull ups: bw x 12x4
b. band pull aparts: monster mini x 20 x3
Single arm db ohp: 65x12,12x4
Tate press: 40x15x4
wrist roller
kb

Location: kilbourne
diet: green
sleep: 10:17 - 100%, HR 45

1.3.16
KB

1.4.16
box squat: 45x10, 155x5, 245x3, 335x2, 425x1, 460x3, 430x4, 405x10
RDL: 155x10, 245x12, 335x12, 245x12
BSS db: bw x15,15, 50x12,12x3, bw x25,25
Rotational torso: 100x10,10x4

Location: arc
diet: green
sleep: 7:79 - 84% HR 45

Comment: Training has gone well the past couple sessions. I’ve gone from 3 to 2 and back to 4 sessions a week. I feel like I’m still neglecting weighted carries and jumps. Overall I feel better on the four day split than I did trying to do everything in just two days. Been doing more of the Keith Weber Cardio KB video and I think it’s been good for me. It’s helping me do movements

Thankful: for my high school

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

766

1.4.17
Jiu jitsu

1.6.17
OHP: 45x10, 95x5, 135x2, 160x3, 150x4, 140x12
DB Bench: 80x8, 110x15,12
a. Cable row: 170x12x4
b. face pull: 60x12x4
BB shrug: 295x12x4
EZ bar curl: 80x15, 70x15x3
jiu jitsu

1.7.16
Jiu jitsu
KB

Comment: My OHP is the lift that I feel like I’ve made no progress on in the past 6 years. This is most likely the result of neglect more than anything else. Loved getting some consistent jiu jitsu in this week. I start up class again this week and I’m hopeful that this is another stimulating semester. I’ve been reading through Tim Ferris’ book Tools of the Titans and I’m loving it. It’s full of pearls and interesting to get so many different perspectives.

Thankful: for the ability to get some extra work done

Thought: Greatness and nearsightedness are incompatible. Meaningful achievement depends on lifting one’s sights and pushing toward the horizon. - Daniel H. Pink

God bless, vigilance and virtue
DF

767

1.8.17
Sumo Deads: 1555x5, 245x3, 335x1, 425x1, 475x1, 485x4,1,1
Front squats: 245x3, 275x2, 305x5
Single leg RDL: 75x12,12x4
Rotational abs

1.9.17
KB

1.10.17
Bench: 135x10, 225x3, 275x1, 320x4
a. lat pull down: 190x12x4
b. rear delt flys 100x12x4
c. face pull: 70x12x4
DB OHP: 60x8,8, 65x12,12x4
BB shrug: 225x12, 315x12, 365x12x4
Tri push down: 160x25x3

Jiu jitsu

1.11.17
Squat: 135x5, 225x3, 315x1, 365x1, 405x1, 455x1, 485x3
RDL: 225x15x3
DB BSS: 40x15x5, bw x 25
Rotational abs
Prowler knock off

1.12.17
KB

1.13.17
OHP: 45x10, 95x5, 135x1, 165x5
DB bench: 110x16, 12
a. db row: 110x10,12,12,12
b. face pull: 65x12x4
bb shrug: 225x10, 315x10, 405x10x3
db curl: 40x12x4

Comment: I’m pretty content with how my testing week went. Overall I felt ok. Bench I felt the weakest. Squat was the most challenging. I’m just not mentally used to working with this percentage.

Thankful: for getting through another rotation

Thought: challenge what you believe

God bless, vigilance and virtue
DF

768

1.14.17
jiu jitsu
KB

1.15.17
Dead sumo: 155x5, 245x3, 335x2, 425x3x5
Pull ups: bwx5x8
Front squat: 225x3x3
Single leg 1DB RDL: 85x10,10x4
Cable pull through
Cable rotations
Yoga

Comment: This most recent deadlifting session was harder than anticipated. I feel like the past two weeks were going really well. I’m still thinking I’m going to go every other week on deadlifts and do speed pulls every other week with the max rep sets. I do not think I recover from these well enough in a week. I’ve been looking around for meets around April and I’m planning on doing one pending I don’t get selected to go to Omaha the first week in April.

Thought: work hard, play, pray, and rest
Thankful: for getting time with family this weekend

God bless, vigilance and virtue
DF

769

1.17.16

Bench: 45x10, 135x5, 225x5, 255x10, 235x10, 215x22
a. lat pull down: 190x12x4
b. rear delt machine: 110x12x4
c. face pull: 60x12x4
2DB OHP: 65x12x3, 70x10
a. DB shrug: 120x15x4
b. tate press: 50x12x4
Night: jiu jitsu

Comment: lift felt pretty good. Pending how everything turns out this week I’ll try to convince my wife to let me do a meet in April. I need to start locking my diet in again. I’ve been pretty poor since the start of the new year. My weight is still around 216, but I’m not feeling as good. Sleep has been pretty consistent. Going out to Arizona at the end of the month which is much needed. I love going out there and it is mentally one of the best things in the world.

Thankful: for school

Thought: Beauty is worse than wine, it intoxicates both the holder and beholder. Aldous Huxley

God bless, vigilance and virtue
DF

770

1.18.17

Box squat: 135x5, 225x5, 315x3, 365x2, 385x10, 355x10, 325x22
GM: 135x10, 185x10x2, 205x10x2
Step up: 95x10,10x3
Leg press: 100x100

Comment: Cardio was not there today. Even the sets of ten my lungs were on fire. I’m about 10 weeks out from a potential meet so I’m planning based on that.

Thankful: for a better schedule

Thought: Education is the passport to the future, for tomorrow belongs to those who prepare for it today. Malcolm X

God bless, vigilance and virtue
DF

771

1.19.17
KB

1.20.17
OHP: 45x10, 95x5, 135x10, 125x10, 115x19
DB Bench: 65x10, 110x17,13
a. DB row: 120x12x4, 95x12
b. Face pull: 57 x12x5
Shrug: 315x15, 405x12x4
DB curl: 40x15x2, 35x15x2
DB lateral raise: 20x20x2
KB

Comment: Today felt pretty good overall. I feel a lot better overall when doing KB work. I’m going to go to the no gi class tonight and hit open mat on Sunday. I was looking through my log from roughly 5 years ago and it was a little bitter sweet. I was hitting similar or better numbers on bench and deads, but my squat has really improved. The good news is at that point I was around 30lbs heavier than I am now. My conditioning is better and I’m glad I’m still training. The goal this year remains to do a meet and a tourney and I think that’s motivating me right now.

Thankful: for Friday

Thought; You have to think anyway, so why not think big? Donald Trump

God bless, vigilance and virtue
DF

772

1.22.17

Sumo Dead: 155x5, 245x5, 335x3, 435x10,6,6,6
Front squat: 155x5, 185x5, 200x5, 215x5, 230x5, 250x5
Single leg 2DB RDL: 75x12x4
Leg press: 110x100
Leg raise: bw x 20x3
45 hyper: bw x 50

Comment: Deads are feeling better overall. I need to keep hitting the KB work. I feel like that helps me hit movements I don’t traditionally hit and it improves my hip function. Been running around like crazy and the stress level is running pretty high again. Need to just take it 1 day at a time until vacation.

Thankful: for having a running car

Thought: My best friend is the one who brings out the best in me. Henry Ford

God bless, vigilance and virtue
DF

773

1.24.17
Bench: 45x10, 135x5, 225x3, 270x8, 250x8, 235x20
a. lat pull down
b. rear delt machine
c. face pull
2DB OHP: 65x12x4
Shrug: 315x20x4
Tricep extension: 90x25x2
jiu jitsu

1.25.17
jiu jitsu

1.26.17
Squat: 410x8, 380x8, 355x20
RDL: 225x10, 315x8x4
Pull ups: bw x 5x10
BSS 2 DB: 60x12,12x3
Leg Press: 140x100

1.27.17
OHP: 45x10, 95x5, 115x5, 145x8, 135x8, 125x17
DB bench: 110x17,13
a. cable row: 190x15x4
b. face pull: 57x15x4
a. Shrug: 405x10x4
b. DB Curl: 40x12x3, 45x10
c. Lateral Raise: 20x10x4

Comment: I’m having to modify the days I’m training with the trip coming up. So far I have no complaints with how everything is going. I found out I’ll be going to Omaha in April, so I’m going to move back the planned day to do a meet to June through RPS at Lexen in Columbus. As for BJJ, I feel like my training has been frustrating as of late. I feel like I’m not making a ton of progress. I’ve been training with some killers so I know the improvment is there, it just doesn’t feel like it. Stress is elevated from school and having some outside obligations as of late.

Thankful: for my brother

Thought: When you arise in the morning, think of what a precious privilege it is to be alive - to breathe, to think, to enjoy, to love. Marcus Aurelius

God bless, vigilance and virtue
DF

774

1.29.17
Sumo Dead: 445x9, 5, 5, 5
Front Squat: 200x3, 215x3, 230x3, 250x3, 265x3
Single leg 2DB RDL: 75x12,10x4
Pull ups: bw x 5x10
Leg press: 140x100
Cable abs/good girl bad girl

1.30.17
Bench: 290x5, 270x5, 250x15
Pull up: bw x 5x 8
a. lat pull down: 190x12x4
b. rear delt: 110x10x4
c. Face pull: 57x12x4
2DB OHP: 65x12x4
Shrug: 315x20x4
Tri push down: 75x20,20x3

1.31.17
Squat: 435x5, 410x5, 380x12
BSS: bw x 25,35x3

Comment: In preparation for going on this trip I’ve been trying to get my lifts in. Today I hit the wall training in the morning. Hit my main lift and shut it down. Between work and class I’ve been going non stop and stress is high right now. Had a good deadlift day. Met with our financial advisers today and we are making a large move with finances which adds stress as well. I’m ready to go on some long hikes with my wife and see the sun for once. I’m excited for some beers and whiskey as well.

Thankful: for Arizona tomorrow

Thought: I can’t change the direction of the wind, but I can adjust my sails to always reach my destination. Jimmy Dean

God bless, vigilance and virtue
DF

775

2.3.17
OHP: 45x10, 95x5, 155x5, 140x5, 135x14
DB Bench: 100x20, 17
a. cable row: 170x15x4
b. face pull: 60x12x4
Shrug: 315x20x3
Curls: 80x12x4

2.5.17
Deadlift: 315x2x10
Front Squat: 215x5, 230x4, 250x3, 265x2, 280x3
2DB single leg RDL: 65x12x4
Leg press: 2 pps x 100
Roman chair
45 hyper

2.6.17
Bench: 135x5, 225x3, 275x2, 305x8
a. lat pull down: 170x15x4
b. rear delt db fly: 15x12x4
c. face pull: 50x20x4
DB OHP: 65x12x4
Tate Press: 60x10x4

2.8.17
Squat: 45x10, 135x5, 225x5, 315x3, 405x1, 465x6
RDL snatch grip: 225x12, 275x12, 315x98x3
BSS: 50x10x2, 55x10,10, 60x10,10
Leg Press: 160x100
Landmine: 20x10x3

Comment: vacation was much needed. I got to hike every day which was nice. This was the first vacation I wasn’t able to get rid of all my stress, which was a little troubling. I need to work on prayer and meditation more and letting go of things that are not in the moment. It was nice getting to spend time with my wife and go back to our spot. The rep max week has been going well. I did speed pulls on the deadlift day which may be carrying over to this week.

Thankful: for getting out to arizona and seeing the sun

Thought: invest in those you love

God bless, vigilance and virtue
DF

776

2.10.17
OHP: 45x54, 135x3, 165x5
DB Bench: 110x19, 13
Rows
Broke phone

2.11.17
Deadlift: 435x3x5
Front squat: 205x3x3
Single leg 2db RDL: 80x12x4
Leg press

2.12.17
open mat
2 mile

2.13.17
Bench: 280x8, 260x8, 240x15
a. lat pull down
b. rear delt db fly
c. face pull
Push Press: 185x5x3
Tri push down
Shrug: 315x20x3

2.14.17
Squat: 415x8, 385x8, 360x20
RDL snatch grip: 225x10, 315x10x3, 225x10
Lunge: 60x10,10x4
Leg press

2.15.17
Run and walk

2.16.17
KB work

Comment: weight was down earlier this week closer to 212. I’m sore as hell from the last squat day. I think it was from lunging for the first time in a while. It’s amazing how basic movement patterns become challenging when you neglect them for a while. Stress is very high through the next couple weeks. I think it’s starting to take its toll because I haven’t been having weekends. I have to get a lot done with research the next couple weeks and it’s been a struggle balancing everything.

Thankful: for my wife

Thought: keep your priorities straight

God bless, vigilance and virtue
DF

777

2.17.17

OHP: 145x8, 135x8, 125x15
DB Bench: 110x20,15
a. db row: 100x12,12x4
b. db fly: 20x10x4
c. face pull: 60x10x4
a. shrug: 315x10, 405x10x4, 315x20
b. db curl: 45x10

Comment: overall felt ok this morning. OHP still feels weak and I think I just need to work on the movement more with KB, DBs, push press etc. Part of it is staying tight through my glutes and back so I’m not bent over backwards doing the movement. DB bench felt good and I didn’t break my phone this week which was a plus

Thankful: for study time

Thought: consistency

God bless, vigilance and virtue
DF

778

2.18.17

WO:
Deads sumo: 155x5, 245x5, 335x3, 425x1, 455x9,5,5,5
Front squat: 135x5, 205x4, 225x4, 250x4, 275x4
a. single leg rdl: 75x12,10x4
b. torso rotation: 3 sets ten
leg press: 160x100
good girl bad girl

Comment: overall this felt better than expected. I feel like my deads are feeling a little better each week. My grip was limiting me a little today which was frustrating. I’ve been working on rotating grip each set and I think that’s helping everything.

Thankful: for study time

Thought: Man should not try to avoid stress any more than he would shun food, love or exercise. Hans Selye

God bless, vigilance and virtue
DF

779

2.20.17
Bench: 295x5, 275x5, 260x15
Push Press: 135x5, 185x3, 205x3x4, 135x10
a. lat pull down: 210x12x3
b. rear delt fly: 110x10x3
c. face pull: 60x15x3

2.21.17
Squat: 135x5, 225x5, 335x3, 4215x1, 440x5, 415x5, 385x16
Snatch grip RDL: 225x10, 315x10x3
BSS: bw x 20x4
good girl bad girl
leg press: 100 reps
prowler: 6 sets

Comment: got through the midterm, but I got a cold from all the people with the flu. Cardio hasn’t been there the past couple training sessions, but I’m content with the reps I’ve been getting. I’ve been hitting rep PRs which has been nice.

Thankful: for getting through midterms

Thought: consistency is king

God bless, vigilance and virtue
DF

780

2.24.17
OHP: 155x5, 145x5, 135x13
DB Bench: 110x17, 17
Back work
Traps
Curls

2.27.17
Bench: 315x3, 295x4, 275x14
a. lat pull down: 210x10x3
b. face pull: 65x12x3
c. rear delt fly: 20x12x3
DB OHP: 65x12x3
Traps: 405x15x3
Tri push down

2.28.17
Squat: 465x3, 440x4, 415x14
RDL: 275x15x4
Step ups: 135x10,10x4
Leg press
good girl bad girl

3.3.17
OHP: 165x3, 155x4, 145x12
DB bench: 110x18,16
DB row: 110x12x4
face pull: 60x12x4
wide grip cable row
shrug: 315x20x4
Curl: 45x11x3, 40x10

3.4.17
Deadlift sumo: 135x5, 225x5, 315x3, 405x1, 455x1, 500x2,1,1
Front Squat: 215x5, 230x4, 250x3, 265x2, 280x4
Single leg 2db RDL: 70x12,12x 5
Leg press: 140x100
good girl bad girl

Comment: Training has been going well overall. I’ve been killing myself with work again. Class was picking up, I had two OB deliveries, worked the Arnold and haven’t had a day off in about 4 weeks. I missed my first training session in probably years a week ago because I got called in on my day off for a 13hr shift. I really need to think about tapering down my work over time because I’m getting close to burnout. My weight is down around 214. I’m finally over that viral crap I had going on two weeks ago as well. Jiu jitsu is down to about 2x per week. Thankfully I have some time off next weekend with my wife for our anniversary. The arnold sucked this year and I was covering crap events. Was hoping to catch the XPC meet and catch up with some friends. Got to see some of the USAPL meet which was fun to watch. I’ve been trying to work on my perception more and more because I’ve found myself becoming increasingly more negative as of late.

Thankful: for an upcoming break

Thought: If you don’t like something, change it. If you can’t change it, change your attitude. Maya Angelou

God bless, vigilance and virtue
DF