Vanilla Gorilla Log

Training Training Logs
121

8.24.12

WU: foam roll, stick, leg swing, jumps, jump rope

WO:
Deads (convo): 135x5, 205x5, 255x5, 305x3, 355x3, 405x3, 455x5, 455x3, 315x10 (sumo)
Front squats: 185x8, 205x8, 225x6
Bulgarian split squats 1/4,3/4: 35x5x2, bwx5
Sprints: 40 yards x 5
KB swings, leg raise, ab wheel

Comments: great workout this morning, I felt good, grip is still the weak point but it’s getting better. I liked doing the sprints. New training partner is awesome and I think it’s vastly increased my intensity.

Thought: as iron sharpens iron, one man sharpens another- proverbs

God bless, vigilance
DF

122

8.25.12

WU: foam, jump rope, jumps, plyo push ups
WO:
Clean and press: 135x5, 185x3, 205x2, 225x2, 245x1
OHP: 70x5, 95x5, 115x3, 135x5, 155x3, 180x3, 155x5
Pull ups: 7 in between each OHP set
DB close grip bench: 80x20x3
DB rows: 80x30x2
DB Shrugs: 100x20x3
Dips: bw x15,18,20
Machine flys: 100x10
DB curls: 50x8, 40x12, 30x18

Yoga after

Comments: I felt great today. Not as stressed. Got a good nights sleep. Was relaxed. Needed this to clear my mind. Now off to study.

Thought: Each of us bears his own hell- Virgil

God bless, vigilance
DF

123

8.27.12

WU: foam roll, stick, leg swing, jumps, 45 hyper, jump rope

WO:
Clean from rack: 115x5, 155x3, 185x3, 205x3, 225x3x2
Squat: 135x5, 175x5, 215x5, 255x3, 275x5, 325x5, 365x10, 325x10
GM: 135x10, 185x10, 225x10
DB Lunges: 60x10x3
KB swings: 53x25x3
Leg raises: 10x3
Standing abs: 110x10x3

Comments: felt great. I need to fight more for the higher rep days. I feel like I lose form easy as the reps get higher. Today was one of the better lifts I’ve had in a while. So that’s two good lifts in a row. I need to keep my intensity up and keep striving to be stronger. Need to study my ass off for a test Wednesday.

Thought: Talk low, talk slow, and don’t say too much- John Wayne

God bless, vigilance
DF

124

8.28.12

WU: foam roll, jump rope, plyo push ups, band pull aparts

Bench: 45x10, 145x5, 175x5, 205x3, 240x3, 275x3, 305x7, 305x5
Pull ups: 5 between every push set
Incline bench: 135x10, 205x6, 255x3
Cable row: 230x10, 250x10, 270x10
Serrano press: 15x10x2, 10x20x2
Tri push down: 70x30x4

Treadmill: 15 min

Comment: got this lift in today because tomorrow’s gonna be busy. Have my test tomorrow so today will be a long day and night. Paused the first rep on bench. Felt very different but I want to start doing that. My shoulders are weak, my OHP and incline bench are not that great. Felt good this morning. Still feeling good when I get in and I’m hitting around what I should be.

Thought: when freedom becomes outlawed, only outlaws are free

God bless, vigilance
DF

125

8.31.12

WU: foam roll, stick, leg swings, jumps, 45 degree hyper, jump rope

WO:
Deads convo: 135x5, 205x5, 255x5, 305x3, 385x5, 435x3, 485x5, 485x3
Front squat: 135x10, 185x10x2
Split squat 1/4,3/4: 40x5x2, bwx7
KB swings: 53x25x3
Ab wheel: 10,10,10
Roman chair: bwx15x3

Walk: incline 10 min

Comments: I love training in the morning. I feel great and I’m ready for the day. Good lift, back fatigued during deads. Good day

Thought: Do everything to the best of your ability the first time, time is precious

God bless, vigilance, give it your all today

DF

126

9.1.12

WU: plyo pushups

WO:
OHP: 45x10, 85x5, 105x5, 115x3, 135x5, 150x5, 165x6, 165x3
DB row: 130x15x3
DB bench close: 90x10x2, 90x15
Pull ups: 15, 12, 10, 10
45 degree hyper: bw x 15x3

Prowler Push: 6 trips
10 min walk

Comments: Didn’t feel as great as I have the past couple days. My low back is sore from the deads. I’ve been doing the prowler more frequently. I hit it wed, thursday and today. Being on a different surface today made it a little more difficult. I trained with my girlfriend today. Got back into Columbus last night for labor day weekend. Go bucks.

Thought: Respect your efforts, respect yourself. Self-respect leads to self-discipline. When you have both firmly under your belt, that’s real power. - Clint Eastwood

God bless, vigilance
DF

127

9.4.12

WU: foam roll, stick, leg swings, 45 degree hyper, squat jumps, jump rope

WO:
Power clean: 95x5, 135x5, 185x3, 225x3, 245x3, 265x3
Squat: 135x5, 185x5, 225x5, 265x3, 295x3, 340x3, 385x9, 385x6
GM from rack: 135x10, 185x10, 185x13
Reverse Lunges: 60x10x3
KB swings: 53x30x2, 53x40
Leg raise: bw x10x3
Standing abs: 100x10x2, 115x10
Hip ups: bw x 30x3

Comment: I felt pretty good. I was surprised because I had class until 5 and I wasn’t feeling it until I got to the gym. I did a 4 mile run for charity yesterday and my hips and knees weren’t feeling great either. I think I just had to step up because my training partner was there. Content for now. Gonna train in the morning tomorrow.

Thought: Put time into things you love

God bless, vigilance
DF

128

9.5.12

WU: plyo push ups, jumps, 45 degree hyper, the stick,

WO:
Bench: 135x5, 175x5, 215x5 245x3, 265x5, 295x3, 325x4, 325x4
Pull ups: 6 x 13x bw, pretty much after every push set
Incline DB w/ FGs: 75x12, 75x10, 75x18
DB incline row w/ FGs: 75x10x3
Serrano presss: 15x10x3
Tri push down: 50x40x2, 50x30
Straight bar curl: 70x15x3
Band pull aparts: 40x3

Comments: Felt good this morning. I liked the fat grips, they got kind of annoying on the rows, falling off. I was disappointed with bench hitting the same amount on the drop set. I was doing the pause on the first rep again. I got a lot better leg drive today. I hope my ass isn’t coming off the bench.

Thought: Chemistry can be a good and bad thing. Chemistry is good when you make love with it. Chemistry is bad when you make crack with it.- Adam Sandler

God bless, vigilance
DF

129

9.7.12

WU: foam roll, stick, leg swings, jumps, 45 degree hyper

WO:
Deads (convo): 135x5, 215x5, 265x5, 315x3, 355x5, 395x5, 435x10, 365x10 sumo
Front squats: 135x5, 185x3, 225x3, 275x3
KB swings: 53x40, 53x30x2
Bulgarian split squats: bw x 25x3
Roman chair: bw x15x3
Ab wheel: 10x3

Comments: Did not sleep well last night. Was tossing and turning. Not feeling great today. Need to make sure I get a good nights sleep tonight. I’m happy with the way the pulls went. I hope I can keep up the intensity I’ve had the past couple lifts. I might have to take a deload week next week just to rest my body. We’ll see. I like the way this programs been going and the way I’ve been feeling. Did jiu jitsu last night as well.

thought: James Caan told me at the end of filming ‘Elf’ that he had been waiting through the whole film for me to be funny - and I never was.- Will Ferrell

God bless, vigilance
DF

130

9.8.12

WU: foam roll, stick, jumps, 45 degree hyper, jump rope

WO:
Clean and press: 135x5, 185x3, 225x1, 225x2, 250xmissx2
OHP: 80x5, 105x5, 125x3, 145x3, 160x3, 175x5, 175x1, 155x5
Pull ups: bw x5x11
Close grip bench: 175x10, 245x10x 245x11
DB row: 100x20, 100x28
Dips: bw x 15x2, bw x20
db curls: 50x10, 40x12, 30x15
DB shrugs: 100x15x3

Sprints: 10x60 yards

Thoughts: Didn’t sleep well again last night. Wasn’t super pumped going into this workout. I was upset I didn’t hit 250 on the clean and press. I got the clean but didn’t have the leg drive. The OHP felt pretty good today. Everything else was fine. The sprints didn’t feel as fast as usual. I’m praying my buckeyes can finish this game out. They’ve been scaring me all day.

Thought: There’s nothing that cleanses your soul like getting the hell kicked out of you. -Woody Hayes

God bless, vigilance, Go Bucks
DF

131

9/11/12

WU: foam roll, lacrosse ball, stick, leg swing, jumps

WO:
power clean: 135x5, 185x5, 225x5, 225x3
Squat: 135x5, 185x5, 225x5, 275x3, 325x5, 375x3, 420x4
Leg press: 4 platex10, 5p x10, 6px10, 7px10
GM: 135x10, 185x10x2, 205x10
Leg raise: 2 sets
Standing abs: 100x10x3

Sprints: 5

Comments: was not there today. Didn’t go in the morning. Sat for 8 hours and went in drained. Hips were painfully tight. Disappointing day. I need to get used to having more weight on my back. Not hitting the reps at the higher weight. Got through the main lift and that was pretty much it. We had another test Monday and I didn’t get great sleep sunday night. Felt groggy today. Did Jiu Jitsu last night. I’m gonna go in tomorrow morning to hit bench. Need to bring it tomorrow. Thinking about deloading next week. Need to get my sleep the next couple days.

Thought: God bless all the victims from the events of 9/11. Pray for the middle east as well. Thank the troops because they are sacrificing their time away from their families and jobs for us. Be thankful for the life you live.

The only thing worth dying for is your ideals- Eric Blehm

God bless, vigilance
DF

132

9.12.12

WU: foam roll, stick, flexor static

WO: Deload
Plyo pushups: 10x3
Bench: 135x5x2, 185x5x2, 205x5x2, 240x5
Pull ups: 5x12
band pull aparts: 15 x 12
DB incline: 60x12x3
TRX Row: 19, 17, 15
Dips: 29, 25, 21
TRX curls: 10x3
Neck: 25x25x3

Comments: Start of my deload week. My body needs this. Today felt great. My posture has been shit studying so much the band pull aparts felt like they were helping. Felt good to get this in. Still haven’t been sleeping well. Maybe need to walk or something before bed. It’s been frustrating not getting the sleep I need.

Thought: excuses are like bronchitis, ain’t nobody got time for that

God bless, vigilance
DF

133

9.14.12

WU: foam, stick, flexor, jumps, jump rope,

WO: (deload)

Deads convo: 135x5, 185x5, 225x5, 275x5, 335x5
Front squats: 135x10, 185x5, 205x5, 225x5
Split squats: bw x 25x3
Leg curl: 100x40x3
45 hyper: bw x 15 x3
Ab wheel: 15x4
Roman chair: 15x4

Comments: My hammies felt super tight today. Glad I didn’t have to work higher on deads, they would have got me a little worried. Saying that, the front squats felt awesome got very deep and wanted to work higher. The other things felt good to get in. I need to do some mobility work this weekend. Went to jiu jitsu last night and pushed the prowler a little bit.

Thought: Jesus wept; Voltaire smiled. From that divine tear and from that human smile is derived the grace of present civilization. Victor Hugo

God bless, vigilance
Uncle Dan

134

9.15.12

WU: foam, stick, leg swings, flexor, plyo push ups, jumps, jump rope

WO: (deload)
OHP: 45x10, 85x5, 95x5, 115x5, 125x5, 135x5
Push ups: 5 x 10
Band pull apart: 15 x 10
Close grip bench: 135x10, 225x5x2
Dips: 20x3
TRX row: 20x3
TRX tris: 10x3
TRX bis: 10x3
Abs

Sprints: 10x 40yards

Comments: Felt pretty good today. Moving kind of slow. I should have been up a lot earlier. Need to study a shit ton today. Have my cardio final on Monday. Hope the buckeyes take care of business today against Cal. I think my body is pretty close to recovered. Played some basketball yesterday and felt pretty good.

Thought: When wealth is lost, nothing is lost; when health is lost, something is lost; when character is lost, all is lost. - Billy Graham

God bless, vigilance
DF

135

9.17.12

WU: foam, stick, leg swings, jumps, 45 degree hyper

WO:
Squat: 135x5, 185x3, 225x3, 275x1, 300x8x3, 320x5, 350x2x2, 370x1
Stability ball reverse hypers, abs

Jiu Jitsu after

Comments: I’m trying out the smolov program. I’m doing the intro part of the program. I don’t know why I’m bouncing around, but I just wanted to try this out. The hardest sets for me were the sets of 8. We just had our cardiology final, but I had energy to do something physically. It’s gonna get interesting when I have to do the same thing tomorrow.

Thought: A wise and frugal Government, which shall restrain men from injuring one another, which shall leave them otherwise free to regulate their own pursuits of industry and improvement, and shall not take from the mouth of labor the bread it has earned. This is the sum of good government, and this is necessary to close the circlue of our felicities.
Thomas Jefferson

God bless, vigilance
DF

136

9.18.12

WU: foam, hip ups, stick, flexor static, jumps, 45 degree hyper, leg swings jump rope

WO:

Squat: 135x5, 185x3, 225x3, 275x1, 300x8x3, 320x5, 350x2x2, 370x1
Standing abs: 6 sets

Comments: Felt great while I was training. I’m worried about tomorrow. My legs are already a little sore. My hips felt great and I felt strong the whole way through. Depth and speed felt good. Gonna bench tomorrow morning, I’m interested to see how that goes.

Thought: The only way you aren’t going to be controversial is to be average or ordinary- Art Williams

God bless, vigilance
DF

137

9.19.12

WU: foam, stick

Bench: 45x10, 135x5, 175x5, 205x3, 225x5, 265x5, 295x8, 265x12
Pull ups: 5 x12
Band pull apart: 12x12
Incline bench: 135x10, 205x5, 245x5
Chest supported incline DB Row: 70x10, 80x10x3
Push ups: 30x3
TRX row: 15x3
TRX tris: 10x3
TRX curls: 15x3

Comments: felt good today. Missed working out in the AM. I’m still thinking about what program I want to do. I don’t know if I’m bought in to the full smolov program. Might look at JR or Texas method. I just need something new and I’m being an idiot and not just picking something and sticking to it.

Thought: If men were angels, no government would be necessary. -James Madison

God bless, vigilance,
DF

138

9.20.12

WU: foam roll, hip ups, flexor static, jumps, 45 degree hyper

WO:

Squat: 135x5, 185x3, 225x3, 275x2, 315x1, 325x5x4, 350x3, 370x2x2, 420x1
Standing abs: 130x20, 130x15x2
Roman chair: bwx10x3
Cable twists: 50x10x2

Power plate: 1 minute, felt great

Comments: I’m happy I got up and got this in. Was a little pissed at first because a guy was doing push ups and sit ups in the squat rack for about 30 min, and I ain’t got time for that bronchitis. I think my aggression towards this individual caused me to have a good workout. The weight felt great, I felt like I was moving fast, and I’ve been in my groove. The 420 felt like 225. It’s interesting that even though my legs don’t feel fully recovered, they seem to be working great. I also feel like I’m getting a lot better glute activation.

Thought: Sometimes the road less traveled is less traveled for a reason. -Jerry Seinfeld

God bless, vigilance
DF

139

9.21.12

BB lunges: 95x10, 135x10, 165x10, 185x10, 205x10
Split squats: bw x 10 x 5
Hanging leg raise: 10x3

Comments: Felt alright today, I had to be in and out.

9.22.12

WU: foam roll, flexor static, leg swings

WO:
Squats: 95x5, 135x5, 185x5, 210x3
Clean and Press: 95x5, 135x5, 185x3, 235x1
OHP: 80x5, 100x5, 120x3, 140x5, 160x3, 185x3, 155x7
Pull ups: 5 x 14 did in between sets
Close grip bench: 165x10, 225x6, 275x5, 275x3
DB rows: 100x25, 100x20, 100x15
TRX row: 15x3
TRX pushup: 15x3
TRX curl: 15x3
TRX tris: 15x3
Neck: 27.5x25x2
TRX single leg squat: 10x2

Powerplate: 2 min shakedown

Comments: Finishing up week one of intro to smolov. I’m doing another week of intro then probably just smolov jr. My plan now is to do that program with uppers, do a deload week, then start the texas method which is a three day a week program. I felt good with the upper body work today. My legs feel alright, I’m glad I’m taking tomorrow off. I’m glad the buckeyes got another win even though it’s bene pretty ugly all year. My girlfriend got into town and she trained with me today. Need to study a little bit today and tomorrow. I’m sad I probably won’t watch the UFC fight tonight. Should be a pretty nice card. My mind’s been all over the place this week. I need to pick up my intensity a little bit academically today.

Thought: I am the wisest man alive, for I know one thing, and that is that I know nothing. -Socrates

God bless, vigilance
DF

140

9.24.12

WU: foam roll, hip ups, flexor static, band 45 degree hyper, jumps, stick

WO:

Squat: 45x15, 135x5, 185x5, 225x3, 275x3, 315x1, 365x1, 395x2x2
Bulg Split squat: bw x 20 x 4
Standing abs: 140x20,18,15, 14
Roman chair leg raise: bw x15x4

Comment: felt pretty good today. I’ve been using my Velcro belt since I started this intro smolov and I’ve liked the extra ab work so far. I’m going to hit uppers tomorrow. I’ve been thinking a lot about long term planning and I would like to write out a yearly plan. I was looking up meets and right now I’m eyeing one on Nov. 4th. It would be a quick prep period, but I would really like to get a meet under my belt.

Thought: Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength. -Arnold Schwarzenegger

God bless, vigilance
DF