Vanilla Gorilla Log

Training Training Logs
802

6.19.17

Box jumps: 5x3
Squat: 45x10, 135x5, 225x3, 315x2, 405x1, 455x1, 480x4
SSB pause squat: 255x3, 295x3x3
Leg press: 170x100
a. glute ham
b. roman chair
c. abductors
d. rotational abs
45 back extension
KB work

Comment: given I’m on nights and my sleep has been shit. I’m content with how this went. I didn’t pursue more than 4 reps because I was not feeling stable and I was using my back more than I wanted.

Thankful: for getting work done

Thought: Patience is a virtue, and I’m learning patience. It’s a tough lesson. Elon Musk

God bless, vigilance and virtue
DF

803

6.21.17

Med ball toss
OHP: 45x10, 95x5, 135x1, 170x5
DB ischemic bench: 65x10, 110x15,15
a. db row: 110x15x3
b. face pull: 60x15x3
c. db lateral raise: 20x10x3
d. lat pull down: 180x15x3
a. bb shrug: 335x20x3
b. db curl: 40x15x3
c. pull up: bw x 5x3
sprints
KB

Comment: overall training today felt pretty good. I’m in an odd cycle of being on nights and the lack of sleep I think is impacting me. I haven’t been in a consistent routine and I’m feeling that. The good part about being on nights is I’ve been able to be fairly productive the past couple days. I’m getting my application set up and I’ve been able to get some work done for class. I have two nights left in this 4 week stretch without a day off and I’m very excited for that.

Thankful: for school

Thought: Give more than you expect to receive

God bless, vigilance and virtue
DF

804

6.23.17
Deadlift: 475x5, 475x2x2
SSB Pause Squat: 245x3, 295x3x3
Front Squat: 240x4, 265x3, 290x2, 315x4
single leg press, lunges, reverse hyper

6.24.17
Bench: 300x9
Pull up, reverse fly, face pull, bw row
OHP: 115x15x3

6.25.17
Squat: 455x5, 425x5, 370x16
SSB squat: 245x5x5
leg and ab accessory

6.28.17
Bench: 280x8, 260x8, 240x17
pull up, bw row, face pull, reverse fly
OHP: 115x17x3

6.29.17
Deads sumo: 455x 5, 405x5x3
Front squats: 225x3x3
ab and leg acessory

7.1.17
OHP: 155x8, 145x8, 135x15
DB Bench: 65x10, 110x15, 13
a. db row: 110x13x3
b. serrano press: 10x12,12,12x3
c. face pull: 40x15x3
d. lat pull down: 160x15x3
e. lateral raise: 20x10x3
a. db curl: 45x12, 50x9, 40x15
b. lat raise: 15x20x3

Comment: A pretty rigorous end of the year. I fell off from completing my KB 28 day challenge the last week. I was pretty consistent with it, but this week I hit a wall. Started my 3rd concurrent class this week and it’s getting to be a lot. I can’t believe I’m starting my last year of residency. Time is flying and I’m thankful that I’ve gotten to this point. Right now my wife and I are starting to plan for the next phase of our lives which will have us likely moving. It’s always interesting when you are constantly changing and you don’t feel like you’ve developed your routine. Furthermore this is getting shook by a probable move. We were talking about how crazy the past two years have been and the next 3 years will probably be just as crazy. I’ll be finishing residency, starting and completing fellowship, hopefully finishing this MBA, likely being deployed and maybe will throw a kid into the mix. Still working on that purple belt in jiu jitsu and trying to get leaner and stronger. I don’t think I would be where I am without the support of my family and I hope that we can just keep moving forward.

Thankful: for finishing 2nd year of residency

Thought: You are where you are today because of other people

God bless, vigilance and virtue
DF

806

7.3.17

broad jump: 5x3
squat: 455x5, 425x5, 395x16
RDL: 335x10x3
leg press: 180x100
a. good girl bad girl
b. goblet
c. roman chair
d. lunges

Comment:
jasmincar - your point was well taken and completely accurate. I believe I addressed this same topic a couple months ago. No need to delete the comment. Comment was more or less “i used to think you were strong and cool, you’re still lifting more or less the same weight as two years ago, stop with the quotes.” I was probably my strongest around July-August of 2015, hurt my left hip in October and then tore my R hip labrum in March of 2016 after continuing to train on a bad L hip. I’m only now reaching a strength relative to where I was at that time. I haven’t been able to do a conventional deadlift without my hip catching since the tear, I can only sumo at this point, and I’ve only been squatting without pain for about 4 months. If I don’t do my prehab glute work I get hip pain again. I apologize if I was sounding self righteous at any point. As for being cool, this I am not. For the comments section I’m just stating what other stress I have going on in my life. My goals in training at this point are to beat rep maxes from prior training sessions. Progress has been slow and it’s been frustrating. When training is an outlet and that’s not going well, it sucks. Thanks for the feedback. I’ll continue working on getting stronger mentally and physically.

God bless, vigilance and virtue
DF

807

7.5.17
med ball toss
Bench: 295x5, 275x5, 260x16
a. pull up: bw x15x4
b. bw row: 15x4
c. reverse fly: 35x10x4
d. face pull: 70x15x4
OHP: 135x10x3
tri push down

7.6.17
jumps
deads: 485x6,3x3
Front Squat: 135x10, 225x3, 245x2, 275x2, 305x2
leg press: 180x100
a. good girl bad girl
b. single leg DB RDL
c. pull up
d. leg curl
sprints

7.8.17
med ball toss
OHP: 165x5, 155x5, 145x15
DB bench: 65x10, 110x19,18
a. db row: 110x15x4
b. serrano press
c. reverse fly
d. lat pull down
e. face pull
shrug: 405x15x3
bb curl: 90x12x3
Prowler

Comment: overall things feel alright. I’m hitting my number so far and I’m where I want to be. Turning in applications this week. Grappling is going well. I’ve been getting in about 3-4x per week the past couple weeks and it feels good being consistent with that. Can’t complain.

Thankful: for my grandparents

God bless, vigilance and virtue
DF

808

7.10.17
Jumps: 5x3
Squats: 480x3, 455x4, 425x13
RDL: 225x10, 315x10, 365x8, 315x10
Leg press: 160x100
Lunges: 62x10,10x3
Good girl/bad girl: 170x25x3
Goblet Squats: 63x15x3
sprints
7.12.17
Med ball toss
Bench: 315x3, 295x4, 280x14
a. pull up: bw x 15x4
b. bw row: bw x 10x4
c. face pull: 52x15x4
d. reverse fly: 110x12x4
OHP: 135x10x4
Tri push down: 82x20x3
Tri press: 170x15x3
Comment: Squats felt good on Monday and Bench felt alright today. I had long pauses on the first two bench sets and I was hoping for 16 reps on the work set, of which I fell short. I put in two running sessions per week and I’ve been doing my morning walks again due to a lighter schedule. Will be getting applications turned in at the end of this week and I’m excited to see where we end up.
Thankful: for academic time

God bless, vigilance and virtue
DF

809

7.13.17
Jumps: 5x3
Deads: 510x2, 1, 1
Front squat: 255x3, 290x2, 325x4
leg press: 150x100
single leg kb ddl
good girl bad girl

7.16.17
Med ball toss: 10 tosses
OHP: 175x3, 165x4, 155x13
DB Bench: 110x19, 16
a. db row: 110x15x4
b. serrano press: 12.5x10,10,10
c. db fly: 20x10x4
d. face pull: 70x15x4
e. lat pull down: 210x15x4

7.17.17
box jump: 5x3
squat: 45x10, 135x10, 225x3, 315x2, 405x1, 475x1, 510x3
pause squat: 315x2x3
rdl, cable twist, calf raise
leg press
kb lunge, good girl bad girl

Comment: Deadlift day was poor last week. I couldn’t get any drive. Squat day today felt great. Felt locked in and light. Given the amount of extra stuff I’ve been doing between grappling, weight vest walks and runs I’m content with how training is going.

God bless, vigilance and virtue
DF

810

7.19.17
Bench: 335x5
OHP: 135x12x5

7.20.17
Deads: 425x3x5
Front squat: 245x3x3

7.22.17
OHP: 180x4
DB Bench: 110x20,17

7.24.17
Squat: 455x5, 425x5, 405x17
RDL: 365x8x5
sprints

7.26.17
Bench: 300x5, 280x5, 265x14
OHP: 140x10x5

7.27.17
Deads: 485x6
Front squats: 205x5, 230x5, 245x5, 265x5
sprints

811

7.30.17
Hang clean: 225x3x5
Squat: 135x10, 225x5, 315x3, 335x5, 385x3, 435x10, 335x5x5
Bench: 135x10, 225x5, 260x5, 290x9, 225x5x5
Pull ups: 5x10
Lunges

8.3.17
Hang Snatch: 145x3x5
Dead: 225x5, 315x3, 345x5, 395x5, 445x9, 345x3x5
OHP: 115x5, 130x5, 145x17
DB Row: 100x10x5
Farmers, glute ham

8.6.17
Hang Clean: 225x3x5
Squat: 365x3 410x3, 460x7, 365x3x5
Bench: 240x3, 275x3, 310x7
Pull up: 5x10
lunges, farmers

8.10.17
Hang Snatch: 145x3x5
Deads: 365x3, 420x3, 475x7, 365x3x5
OHP: 120x3, 140x3, 155x12, 115x5x8
DB rows: 100x10x5
SSB Pause squat: 245x3x3
Farmers, glute ham

812

8.13.17
Clean: 205x3, 225x3x2, 245x3, 205x3
Squat: 395x5, 445x3, 495x3, 395x3x5
Bench: 260x5, 295x3, 325x3, 260x5x5
Pull up: bw x 10x5
Face pull: 75x10x5

8.15.17
Snatch: 145x3x5
Deads: 395x5, 445x3, 500x3, 395x3x5
OHP: 125x5, 145x3, 165x7, 125x5x7
DB Row: 110x10,10x5

Comment: Doing a two day split with 5/3/1 and doing KBs the day after. Training Jiu jitsu 4x per week. Overall feeling a little better on this split. Will probably run the 6 week on then do the deload week for now.

1 Like
813

8.19.17
Clean: 225x3x8
Squat: 340x5, 395x5, 445x9, 340x5x5
Pull up: Bw x5x8
Bench: 225x5, 260x5, 295x10, 225x5x5
Face pull: 70x10x5

8.22.17
Snatch: 145x3x6
Deads: 350x5, 405x3, 455x8, 350x3x5
Face pull: 70x10x5
OHP: 115x5, 135x5, 150x12, 115x5x5
DB row: 120x10x5

8.26.17:
Clean: 245x2x8
Squat: 365x3, 420x3, 470x6, 365x3x5
Pull up: Bw x5x8
Bench: 245x3, 275x3, 315x6, 245x5x5
Face pull: 70x10x5

8.29.17
Snatch: 145x3x6
Deads: 375x5, 425x3, 485x6, 375x3x5
Face pull: 70x10x5
OHP: 125x5, 140x5, 160x10, 125x5x5
DB row: 120x10x5

9.2.17
Squat: 395x5, 445x3, 495x2, 395x3x5
Face pull: 70x10x8
Bench: 265x5, 295x3, 330x3, 265x13
Pull up: Bw x 10x3

Comment: Training has gone much better from a physical standpoint the past several weeks. My weight is down to 210. I haven’t been there in a long time. I’ve still been getting in a KB day the day after the lifts, then a cardio mobility day the second day after. Interviews are starting this month for fellowship. Sleep has been a little under 7 hours the past week. Class has been going alright.

God bless, vigilance and virtue
DF

1 Like
814

Over the past couple months I completed a couple more rounds of 5/3/1. Last month I did a bodybuilding template from Elitefts.

11.19.17
Flys:
Bench: 245x12, 225x12, 205x15
Face pulls: 60x10x10
DB Incline Bench: 75x15x4
Lateral Raises: 20x25x3
Machine Shoulder Press: 80x25,20,15,10

11.20.17
DB Rows: 90, 95, 100, 110x12
Sumo Deads: 425x12,8,8,8
Front squats: 225x5x5
Lat pull down: 160x15x4
Shrugs: 275x25,20,15,10

11.21.17
Interval run
KB Work

815

11.22.17
Leg curl: 4x12
Squat: 355x12, 325x12, 300x21
Lunge: 135x10,10x4
Calf raise: 5 plate x 25x3
Leg press: 4 plate, 25,20,15,10
Single arm farmers: 85x100m x 3