7.12.12
WO:
Cleans from floor: 135x5, 185x3, 205x3, 225x3, 245x2x3
Sumo deads: 135x5, 225x5, 275x5, 315x3, 365x3, 405x3, 455x1, 495x1, 525x1, 405x9
Safety squat: 135x10, 225x10, 225x20
Leg curls
7.16.12
WO:
Reverse hypers, jumps, abs, 45 hyper
Rack pulls from below the knee: 135x3, 225x3, 275x3, 315x3, 365x3, 405x3, 455x2, 495x1, 545x1, 575x1
Comments: Went to Chicago this weekend. It was a pretty good trip, I ate like shit and I think I gained 10 pounds in hot dogs. The workout last Thursday went pretty well. I might be mentally blocked once I get up around 545. I saw someone worked low safety squats instead of deads for a while so I might try that. Training this summers been random, just like my schedule. Iām looking forward to the routine. On a sad note we had to put down my 16 year old golden retriever today. I was glad we got so many years from her. My erectors were getting kind of weird so I stopped my workout after the 575.
Thought: scratch your dogs belly
God bless, vigilance
DF
7.16.12
Went out to Denison, did some light snatches, body weight squat challenge. Did 39 reps with 225.
7.17.12
Swim workout
7.18.12
WU: back extensions, foam roll, standing abs, plyo pushups
WO:
Floor press: 185 bar weight, added one chain each set, maxed out at 7 and a half chains for a PR
Accessory: 185 4.5 chain x 5x3
Pull ups: 22, 15, 12, 12, 10, 10
Band pull aparts
Condo: went to the hill, did some med ball work, couple sprints
Comments: Had an alright birthday yesterday. Glad I set a PR, Iām now thinking about training for my first meet when I get back to school. It will give me something to train for, which I think I need. Finishing up the medical jurisprudence course I had for the summer today. Then want to study for my CSCS. Iāll take that test one of the first weeks I get back to school.
Thought: Tell the people that you love that you love them, and more importantly show them
God bless, vigilance
DF
7.20.12
WU: leg swing, squat jumps, flexor static, foam roll
WO:
Squat: 135x5, 185x5, 225x5, 275x3, 315x2, 365x1, 395x1, 415x1, 445x1, 465x1
Reverse hyper
Crunches
45 degree hyper
Comment: Got a little bit heavier today. Iāve been failing at the bottom. Thinking about implementing some pause squats. When I started getting my elbows under me that helped a lot. Pretty disgusted at the shooting that took place. Pray for the victims and their families.
Thought: Be kind, for everyone you meet is fighting a hard battle -Plato
God bless, vigilance
DF
7.21.12
DB bench: 65x10, 95x10, 120x10x3
BB Row: 135x10, 185x10, 225x10, 245x8, 265x5
OHP: 135x10, 145x10, 155x10
7.22.12
Incline Press: 135x10, 185x3x3, 205x3x3, 225x3x2
Pullups, dips and pushups: bwx5, 25x5, 45x5
Serrano press: 10x10, 15x10x3
Y,Tās, Wās: 10x6x2
Machine work
Walked 4 miles
Comments: felt like shit yesterday, got basics in really quick. Came back in today and did a little more upper body work. I really need to get my upper back stronger. When I was squatting the other day I would lose my elbows and go forward and it was by far my weak point. Throughout the workout today I was just front squatting with the bar and stretching in my squat position.
Thought: donāt one up people.
God bless, vigilance
DF
7.23.12
WU: jumps, foam roll
Med ball toss
Safety squat to low box: 155x5, 205x5, 245x3, 295x2, 335x3, 355x2, 375x2, 385x1, 405x1, 295x3, 265x5x2
Manual hamstrings
Seated good mornings with SS: 155x10x2, 175x10
4 way neck
Comments: Was a good training session. My mid back (thoraic/lumbar) region was fatiguing the earliest. This was a good choice because it forced me to stay upright at the bottom of the movement. Put the belt on at 335. Ready to do a little bit of work. Tried talking to the military today about doing the reserves, didnāt get much information.
Thought: A good decision is based on knowledge and not on numbers- Plato
God bless, vigilance
DF
7.25.12
Plate warm up, internal and external rotation, foam roll
Reverse band bench: 225x5, 315x5, 365x3, 405x2, 455x2, 475x1, 500x0, 480x1, 425x6, 425x5
T bar rows: 90x10, 135x10, 160x10x3
Farmers walk: 165, 185, 235 each hand
7.26.12
KB squat: 70x8, 106x8, 150x8, 176x8
Split squat 1/4,3/4: 35x6x4
Power single leg hip extension: bw x 8x3
Manual hammies: 3 sets
Sled sprints
Comments: Today was my last day shadowing. I learned a ton this summer and Iām very fortunate to have the guidance that I do. Hopefully school goes well the next couple of years and Iāll be able to do the type of research my mentor was doing. The bench yesterday felt really good. Todayās workout got me sweating, but it was not taxing. Iāll be with my regular training group so hopefully I can get some weight moving.
Thought: itās not what you know, itās who you know
God bless, vigilance
DF
7/27/12
Warm up: Swings, jumps, med ball toss, foam roll
Squat 2 chains and front bands: 135x5, 185x3, 225x3, 275x2x3, 295x2x6
Deads sumo: 135x5, 225x3, 275x3, 315x3, 365x3, 405x3, 455x1
Glute ham: 3 sets
Comments: didnāt feel explosive today which is no surprise. Glad I got the workout in. My hips feel pretty shitty.
Thought: I have ever held it as a maxim never to do that through another which it was possible for me to execute myself- Montesquieu
God bless, vigilance
DF
8.1.12
WU: plyo push ups, pull ups, jumps, foam roll
Bench: 135x10, 185x5, 225x5, 265x1, 295x1, 315x1, 335x1, 355x1, 365x1, 325x3, 295x9
T-bar row: 135x10, 180x10, 225x10x2
Serrano press: 10x10, 15x10x2
Hill sprints, suicides
Comments: I was glad I could hit my PR on the bench. I havenāt felt that strong in a while. I liked taking singles up to the max. Then hitting drop sets. Today was a good training day.
Thought: Push yourself further than you think you can go.
God bless, vigilance
DF
8.3.12
WU: leg swings, foam roll, jump squats
WO:
Deads convo: 135x5, 225x5, 275x3, 315x2, 365x1, 405x1, 455x1, 495x1, 525x1, 555x miss
Glute ham: 25x15x3
45 degree hyper: 65x10x3
Standing abs: 80x15x3
Comments: Disappointed that I missed my PR on the dead. Need to work on handling weight more often. Maybe make a smaller jump next time. Today was my last day training in Columbus before I head back to school for year II. When I get up there I need to figure out when some meets are. Today is the last day of summer break of my life which is a little weird. Glad I got to train this morning.
Thought: The greatest wealth is health- Virgil
God bless, vigilance
DF
8.5.12
WU: Foam roll, flexors
WO:
OHP: 45x10, 95x10, 115x2, 135x1, 150x10, 165x5, 165x3
Pull ups: 6 sets of 10
Close grip bench: 135x10, 185x10, 225x10x3
Face pulls: 70x15x3
Serrano press: 15x10x2
Sprints: 6 sprints
Comments: just got back to school. Need to get my mind right. Start class tomorrow. Want to start training in the mornings. Want to look over tomorrows stuff right now. Itās gonna be an interesting year.
Thought: study hard
God bless, vigilance
DF
8.6.12
WU: foam roll, leg swings, jumps
WO:
Power clean: 135x3, 185x3, 220x3x3
Squat: 165x5, 205x5, 245x3, 265x5, 315x5, 355x9
GM: 135x10, 185x10, 205x10, 225x5, 185x5
Abs:
KB swings: 53lb x 100
Comments: I think my lat is a little strained, itās sore right where it attaches to the iliac crest. This killed during GMās. The weight didnāt feel heavy, it was just a nagging pain that kinda sucked. I really liked getting this lift in before class. Ready for the first day of class.
Thought: a fault is fostered by concealment - Virgil
DF
8.8.12
WO:
Bench: 135x5, 165x5, 195x3, 215x5, 250x5, 280x11
Bent over BB row: 135x10, 185x10, 205x10x3
Incline press: 135x10, 185x10x2, 205x10
Face pulls: band x 20x3
Serrano press: 10x10x3
Comments: trained at my buddyās house this morning. Had a younger guy with us. Glad I got it in. Time for class.
Thought: An honest man is always a child -Socrates
God bless, vigilance
DF
8.10.12
WU: foam roll, leg swings
WO:
Deads convo: 195x5, 245x5, 290x5, 320x5, 370x5, 420x6
Front squats: 135x10, 185x10x3
Leg curls: 235x10x3
45 degree hyper: bw x 15x3
Abs: ab wheel and hanging leg raises
KB swings: 53x25x4
Comments: need to work on my grip strength, bars are a little fat at the school gym and that was the first thing to go. Might just take getting used to but it was the weak point today.
Thought: All the art of living lies in a fine mingling of letting go and holding on. Havelock Ellis
Thought #2: recognizing your mortality is the way to appreciate all that you have
God bless, vigilance
DF
8.11.12
WO:
OHP: 70x5, 90x5, 105x3, 115x5, 135x5, 155x11
Pull ups: bw x 10x8
Close grip bench: 175x10, 195x10, 215x10, 235x10, 255x10
bi/tri superset: 3 sets
Comments: was a pretty good lift, about to go to a cookout, need to study more tonight
Thought: I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain. -Dune
God bless, vigilance
DF
8.13.12
WU: jump rope, foam roll, jumps, flexor, leg swings
WO:
Cleans: 135x3, 185x3, 235x3, 235x4, 235x5
Squats: 135x5, 165x5, 205x5, 245x3, 295x3, 335x3, 375x8
GM: 135x10x2, 185x10x3
KB swings: 24kg x 25x3
Lunges: 55x8x3
Standing abs: 100x10x3
Cardio: jiu jitsu
Comments: Got through the first cardio exam today. Itās been a long day. Felt great training after. I need to get stronger. I think Iām going to add in two drop sets after the set. Felt pretty good today. Back to the grind though.
Thought: you can run on for a long time, run on run on for a long time, but sooner or later God will cut you down- Johnny Cash
God bless, vigilance
DF
8.15.12
WU: jump rope, plyo pushes
WO:
Bench: 135x5, 165x5, 205x3, 445x5, 280x3, 315x6, 315x3
DB row- 3 grip: 60x9, 60x9, 60x12
incline bench: 140x10, 190x10, 205x10
Tri push down: 40x40x2
DB Shrugs: 100x10x2
band pull aparts: 20, 30, 40
DB flys: 30x10x2
Comments: Today was the first day I trained with a new partner. Heās doing 5/3/1 so I talked to him about meeting up. Went pretty well. Glad I got the lift in.
Thought: pain and ugliness are never to be taken seriously- Ayn Rand
God bless, vigilance
DF
8.17.12
WU: Foam roll, leg swing, jump rope, squat jumps
Deads (convo): 135x5, 205x5, 255x5, 300x3, 325x5, 375x5, 425x8
Front squat: 135x10, 205x10x2
Split squats: 60x10x3
KB swings: 53x25x3
Hanging leg raise: bwx 10x3
Comments: Glad I got in this morning. My girlfriend came and trained today. Was able to get a pretty good lift in. Grip was still the weak point on deads. I need to work on my front squats as well. I use the strap grip, and I feel like this should be a lot heavier.
Thoughts: Life is tough, but itās tougher when youāre stupid- John Wayne
God bless, vigilance
DF
8.18.12
Walked in the AM
OHP: 70x5, 95x5, 115x3, 135x3, 150x3, 170x7, 170x4, 170x3
Pull ups: bwx5x5, bw x 7x3, bwx10x2
Close grip bench: 135x10, 225x10, 235x10, 245x10
DB row: 100x20x2
Flys: 80x10x3
Push downs: 75x30x3
DB curls: 45x10x3
Shrugs: 100x10x3
Prowler: 8 trips
Comments: glad I got the lift in. Stressing for another test on monday. Long days this weekend. These lifts are great escapes. Pushed the prowler with the kid Iāve been lifting with. Itās nice that he has one.
Thought: A vote is like a rifle; its usefulness depends upon the character of the user. -Teddy Roosevelt
God bless, vigilance
DF
8.20.12
wu: foam roll, leg swings, flexors jumps, jump rope
wo:
power clean: 95x3, 135x3, 185x3, 225x5, 255x2, 275x1
Squat: 165x5, 225x5, 275x3, 315x5, 365x3, 405x5, 405x3, 315x10
Leg press: 360x10, 450x10, 540x10
GM: 135x10, 185x10, 185x10, 205x10
Leg raise:10 x 3
Standing abs: 100x10x3
decline abs: bw x 10 x 3
Cardio: no gi jiu jitsu
Comments: I really like my new training partner. He brings a lot of intensity. Itās lit a fire under my ass because he hit 395 for a double at 180. I only hit 405x5. I should be hitting that for ten. Hopefully he pushes me a ton. Weāre planning on doing a meet before the years out. Hopefully we get that in. I need to get stronger. My squat hasnāt moved in a while. I should be in the 500s but Iām still in the 4s. I need to work in some more singles and keep my intensity up. I still need to hit my goal of 400, 500, 600. I think training smarter and with more intensity will do it. We had our second test today so I was a little exhausted getting into the gym late. After watching one of those warrior motivational videos I know I just have to attack it every time and get the excuses out of my head. Iām looking forward to this year.
Thought: Appreciate life like a child. Stop to look at the plants. Stop to look at your family. Stop to look at your friends. Stop to look at those you love.
God bless, vigilance
DF
8.22.12
WU: foam roll, plyo push ups, jump rope
WO:
Bench: 135x5, 175x5, 205x5, 225x5, 265x5, 290x9, 275x11
Pull ups: 5 between every set
Incline press: 155x10, 185x8, 225x6
Cable row: 180x10, 260x10x3
Serrano press: 10x10x2, 15x10
Tri push down: 50x30x5
Comments: my legs are sore as shit. Training went pretty well this morning. I thought I had ten in me for 290. A little congested right now. About to head into class.
Thought: love your neighbor as yourself
God bless, vigilance
DF