Vanilla Gorilla Log

Training Training Logs
141

9.25.12

WU: foam roll, flexor static, hip ups, 45 degree hyper, plyo push ups, jump rope

WO:
Bench: 115x10, 150x5, 185x5, 210x3, 250x3, 280x3, 310x6, 310x5
Pull ups: 5x 12
Band pull apart: 15x12
Incline bench: 135x10, 185x6, 225x5, 255x5
Incline DB Row: 80x10x3
Serrano press: 10x10x3
TRX push up: 15x3
TRX Row: 15x3
TRX Tri: 15x3
TRX curl: 15x3

Comment: Felt good this morning. Only place that I was a little disappointing was bench was expecting to hit 7 and five. I think I left one in the tank for both. I like doing the pause on the first rep. Been doing that for a while now. Iā€™ll probably continue doing body weight stuff for the accessory at least for this microcycle. I also want to start doing 6 reps per pull up set and 20 band pull aparts.

Thought: Any fool can criticize, condemn and complain - and most fools do. - Benjamin Franklin

God bless, vigilance

DF

142

9.26.12

WU: foam, leg swing, hip ups, flexor, 45 band hyper, jumps

WO:

Squat: 45x10, 135x5, 185x5, 225x5, 275x3, 315x3, 365x2, 395x3
Step ups: bw x20x4
Rotations: 70x10, 80x10, 90x10x2
Ab wheel: 15x4
4 way manual neck: 10 reps each side

10 min walk on treadmill

Comments: Felt alright today. Did sprints last night which was probably a bad idea. Was feeling it today. I should have done those Monday night. I got video of my last sets of squats today and my depth is borderline. This pissed me off. I need to bring my feet in, I feel like Iā€™ve let them get out and thatā€™s impacted my depth. Iā€™m still liking this squat frequency. Weā€™ll see how I like it next week when the intensity is picked up a lot.

Thought: There is no better than adversity. Every defeat, every heartbreak, every loss, contains its own seed, its own lesson on how to improve your performance the next time. -Malcolm X

God bless, vigilance
DF

143

9.28.12

WU: foam, hip ups, leg swings, flexor, band 45 hyper, jumps

WO:
Squat: 45x15, 135x10, 185x5, 225x5, 275x5, 315x3, 365x1, 395x5
Lunges: bwx15x4
Standing abs: 100x30x4
Oblique side bend: 100x10x4

Comments: brought my stance in to get a deeper squat. Felt pretty strange today but the depth was ATG. I donā€™t know how I feel about it. Glad I got this one in. The last set was alright, didnā€™t feel as good as I have the past couple sessions but it still felt fast. I do need to get into the hole faster. I try to control the weight too much on the way down.

Thought:
Arnoldā€™s six rules of success are:

  1. Trust Yourself
  2. Break the Rules
  3. Donā€™t Be Afraid to Fail
  4. Donā€™t Listen to the Naysayers
  5. Work Your Butt Off
  6. Giving Back

God bless, vigilance
DF

144

Fantastic log, what college are you going to in PA?

145

Black label: Thank you. Iā€™m a second year medical student at Lake Erie College of Osteopathic medicine. Itā€™s a DO degree. Iā€™ll be watching to see how sheiko works for you.

9.29.12

WU: foam roll, plyo push ups

WO:
OHP: 45x10, 85x5, 105x5, 120x3, 135x5, 145x5, 170x7, 170x5
Pull ups: 20x13
Band pull apart: 6x13
Close grip bench: 45x10, 135x10, 205x5, 275x3, 295x5
DB Row: 100x30, 100x25
Wide push ups: 35x3
Inverted rack row: 15x3
Dips: 20x3
KB curls: 22x15x3

Comment: Went at a very relaxed pace today. Only thing I wish I would have done was a clean and press. Intensity was there for the work sets, but my mind has been gone recently. We have our first respiratory test on Monday. Need to get a ton of studying in today. Played some basketball yesterday. Iā€™m ready to pick up the intensity Monday on squats. Diet was pretty poor yesterday. Weighted in at 227, about 13% bf.

Thought: By perseverance the snail reached the ark. -Charles Spurgeon

God bless, vigilance
DF

146

10.1.12

WU: foam, leg swing, hip ups, flexor static, 45 degree band hyper, jumps

WO:
Squat: 45x15, 135x10, 185x5, 225x5, 275x3, 325x6x6
Bulg SS: bw x 10x 4
Wood chops: 60 x10x4
Leg raise: 10x4

Buddy bet me 10 dollars I couldnā€™t do a muscle up, I did the first muscle up of my life and I am ten dollars richer.

Comments: felt great today. I was surprised because I was a little drained after having the test this morning and lecture. All the squat reps felt very fast. I didnā€™t feel too fatigued after. Iā€™m hoping the rest of the workouts this week go the same. Test went alright. I need to prepare myself better for the next one.

Thought: If you want your children to be intelligent, read them fairy tales. If you want them to be more intelligent, read them more fairy tales. ? Albert Einstein

God bless, vigilance

DF

147

[quote]vanillagorilla33 wrote:
Black label: Thank you. Iā€™m a second year medical student at Lake Erie College of Osteopathic medicine. Itā€™s a DO degree. Iā€™ll be watching to see how sheiko works for you.[/quote]

Thanks alot man! And my friend goes to Penn State, thatā€™s why I was wondering.

Keep it up.

148

10.2.12

WU: Foam roll, leg swings, plyo push ups

WO:
Bench: 45x10, 135x10, 185x5, 210x5, 245x3, 280x5, 305x3, 330x5, 330x3
Band pull aparts: 15x 13
Pull ups: 6x 13
Incline bench: 135x10, 185x5, 225x5x2
DB incline row: 85x10x3
TRX row: 20, 16, 15
Push ups: 30x3

Comments: felt good on bench today. Iā€™m glad Iā€™m progressing in this. My legs feel pretty good. Iā€™ll probably foam roll and walk after class today. Glad I could relax last night and recharge. The test went alright and now itā€™s on to the next one.

Thought: Aim at heaven and you will get earth thrown in. Aim at earth and you get neither. -C. S. Lewis

God bless, vigilance
DF

149

10.3.12

WU: foam roll, leg swing, calves static, flexor static, hip ups, 45 degree band, jumps

WO:
Squat: 45x10, 135x8, 185x5, 225x5, 275x3, 315x2, 350x5x7
Lunges: bw x 10x4
Standing abs: 130x20x4
Roman chair: bw x15x4

Comments: today was a lot more rough than Monday. Didnā€™t sleep that great and I had diarrhea. Got all the sets in. Got in and out. I went in last night and walked and did some mobility work.

Thought: Success is having to worry about every damn thing in the world, except money. -Johnny Cash

God bless, vigilance
DF

150

10.5.12

WU: foam, swings, calves static, flexors static, hip ups, 45 degree band hyper, jumps

WO:
Squat: 45x10, 135x5, 185x5, 225x5, 275x3, 315x3, 345x1, 375x4x8
Cable rotations: 90x20x4
Ab wheel: 20x4

Comments: I felt a lot better today then I did on Wednesday. Not as sore. The weight felt like it was moving fine. Recovery after every set seemed a little faster. Itā€™s going to be interesting to see how tomorrow goes. Iā€™m looking forward to the ten sets of three. Iā€™ll be training in Columbus tomorrow morning so I hope it works out well. Going home today after class. I get to go to the OSU/Nebraska game tomorrow night, which Iā€™m excited for. Kinda been out of it this week mentally. I hope I start adapting more to this style of training.

Thought: He who has a why to live can bear almost any how.- Friedrich Nietzsche

God bless, vigilance
DF

151

10.6.12

WU: Leg swings, stick

WO:
Squat: 45x10, 135x5, 185x5, 225x5, 275x3, 315x3, 365x3, 395x3x5, 395x2x5
DB OHP: 50x5, 55x5, 60x5, 65x5, 70x5, 75x5, 70x5, 65x5
Face pulls: 50x10x 8
Push ups: 40x2
TRX rows: 20x2

Comments: Today I didnā€™t feel great. My body wasnā€™t warmed up at all and where my hammies hit my glute was not feeling great. I had to drop the reps after 5 sets. Kinda disappointed about that. Iā€™m thinking about doing uppers sunday, thursday and taking Tuesday completely off everything. Hopefully my body adjusts soon.

Thought: Do you want to know who you are? Donā€™t ask. Act! Action will delineate and define you. -Thomas Jefferson

God bless, vigilance
DF

152

10.8.12

WU: foam, leg swing, hip up, flexor static, calves static, 45 band hyper, jumps

WO:
Squat: 45x10, 135x8, 185x5, 225x5, 275x3, 315x2, 345x6x6
Bulg split squat: 15x4
Hanging leg raise: 10x4
Oblique side bend: 100x10x4

Comments: Wasnā€™t all there this morning. Drove back last night and went to jiu jitsu. Trained this morning. Little congested and not feeling 100%. Iā€™m not sore like I was last Wed and Fri, but the explosion was not there. Trained with my old training partner and didnā€™t like it. Iā€™m hoping Wednesdayā€™s lift goes a little better. I hope this training cycle continues to progress. The weekend wasnā€™t really relaxing because I was running around Columbus. Have a quiz tomorrow so I need to hit the books hard today after class.

Thought: By a lie, a manā€¦ annihilates his dignity as a man. -Immanuel Kant

God bless, vigilance
DF

153

The mental aspect of smolov is harder than the physical, IMO. I did the intro cycle as well a few years ago, and I was nervous going into every session. I ended up not completing it because I did something retarded, like pull a hamstring.

154

Black label: I agree for the most part. Another thing I struggle with is a proper rest interval. I say I want to wait 3-5 min between each set, but it always ends up being 1-2min. I think my body is finally start to accommodate to the program. Let me know if that shoulder exercise helps.

10.10.12

WU: Foam, leg swings, hip ups, flexor static, band 45 hyper, jumps

WO:
Squat: 45x10, 135x10, 185x5, 225x5, 275x3, 315x1, 345x1, 365x5x7
Lunges: 15x4
Cable Woodchop (high to low): 65x10x4
Roman chair: 15x4

Comments: I felt really good today. I didnā€™t have a training partner, but I think my rest day yesterday helped a ton. I just got in a 45 min walk and some static stretching. I was reading the lift, run, bang blog yesterday for the first time and I implemented some of his cues today. I used the bottom of the delts for the bar position and I did hips back then down. Before this I was using a higher bar placement and I was thinking to go back throughout the entire movement. I felt great. I felt like my bar path felt a lot better today. I felt like there is still improvement to be made in my descending speed and consistency. I think that will come with time.

Thought: after all, real things are not simple. They look simple, but they are not. -CS Lewis

God bless, vigilance
DF

155

10.11.12

WU: foam roll, med ball press, bw squats

WO:
Bench: 135x10, 185x5, 215x5, 230x3, 255x5, 270x5, 300x10, 300x6
Pull ups: 6x 13
Band pull aparts: 15x 13
Incline bench: 135x10, 185x5, 225x5, 275x2
DB incline Row: 80x10x4
TRX row: 15x2
Push ups: 45, 35
TRX curls: 20x2
TRX tris: 15x2

Comments: I was happy with the bench today. My elbows are a little inflamed from jiu jitsu, but it was a good lift. I think I need to increase the number of reps on the pull aparts. The incline didnā€™t really go that great. Today needs to be a great study day.

Thought: Life is really simple, but we insist on making it complicated. -Confucius

God bless, vigilance
DF

156

10.12.12

WU: foam roll, hip ups, flexor, calves, leg swings, 45 degree band, jumps

WO:
Squat: 45x10, 135x10, 185x5, 225x5, 275x3, 315x1, 365x1, 390x4x8

Comments: I felt great training today. I feel like Iā€™ve been in my groove. Depth felt great. I hope this carries over into tomorrows lift. I have a practical today, which Iā€™m anxious for. I need to study like crazy starting today. Content with the way this morning went.

Thought: If youā€™re trying to achieve, there will be roadblocks. Iā€™ve had them; everybody has had them. But obstacles donā€™t have to stop you. If you run into a wall, donā€™t turn around and give up. Figure out how to climb it, go through it, or work around it. -Michael Jordan

God bless, vigilance
DF

157

10.13.12

WU: foam roll, leg swings, hip ups, hip flexors, 45 degree band hypers, jumps

WO:
Squats: 95x10, 145x10, 195x5, 225x5, 275x5, 315x3, 365x1, 395x1, 410x3x10
Step ups: bw x10 x4
TRX roll outs: 10x4

Comments: I felt great today. Iā€™m very happy with the way this went. I love the way my form is feeling. So far Iā€™m content with the smolov program. I think my nutrition is going really well and itā€™s reduced DOMS. The skin on my back is pretty jacked up right now, thatā€™s my only complaint. I have to have a serious couple of days studying. Hopefully I can get 11 hours in then watch the buckeye game and the fight. Excited for that as well.

Thought: If you canā€™t feed a hundred people, then feed just one. -Mother Teresa

God bless, vigilance
DF

158

10.14.12

WU: foam roll, plyo push up

WO:
OHP: 85x5, 105x5, 120x3, 150x3, 170x3, 180x4x2
Pull ups: 6 x13
Band pull aparts: 15x13
Close grip bench: 45x10, 135x10, 185x10, 225x10x2, 225x14
Inverse rack row: 15x4
Push ups: 35x4
Dips: 20x4
TRX bis: 20x4
Face pulls: 50x10x4

Comments: felt good today. good for the mind getting in there. kind of freaking out about my test tomorrow. just got to keep studying. Happy the buckeyes won even though their defense makes me sad. Happy the browns finally got a win even though it was against another ohio team which makes me sad.

Thought: It is easier to build strong children than to repair broken men. -Frederick Douglass

God bless, vigilance
DF

159

10.15.12

WU: foam, leg swings, 45 band hyper, jumps, hip ups, flexors

WO:
Squat: 45x10, 135x10, 185x10, 225x5, 275x3, 315x3, 355x6x6
TRX single leg squat: 10x4
Standing abs: 120x20x4
Cable twist and hold: 80x30secx3
Leg curl: 40x30x3

Comments: felt great today. I was looking forward to this workout after having the Respiratory final today. Got in and felt fast out of the hole. I need to focus on pushing out through my abs. That was the thing that seemed to be lacking today. About to go over to jiu jitsu and take it easy tonight. I think I have a little swamp ass currently and I smell bad.

Thought: Peace begins with a smile. -Mother Teresa

God bless, vigilance
DF

160

10.17.12

WU: Foam roll, leg swing, hip ups, flexors, jumps, band hypers

WO:
Squat: 45x10, 135x10, 185x5, 225x5, 275x5, 315x3, 355x2, 375x5x7
Lunges: 10x4
Roman Chair: 15x4
Oblique DB side bend: 100x10x4

Comment: Today was not my best day. Mentally I just have felt down and since the test. I did well on the final and the system, just been feeling kind of burned out. Got through the workout, did not feel explosive or intense today. Glad I got it done. I hope the Full two days off between squats helps me recover.

Thought: There is no better than adversity. Every defeat, every heartbreak, every loss, contains its own seed, its own lesson on how to improve your performance the next time. -Malcolm X

God bless, vigilance
DF