Name: DF
Background:
High School- Football, Basketball, Lacrosse
College- Varsity Lacrosse, Strength Intern
Current- Grad School, Trying to get strong, Jiu Jitsu

Height: 6'
Weight: 220
Age: 24


I will be training Jiu Jitsu, Sunday, Monday and Wednesday

I am currently an osteopathic medical student and working out is my time to myself.

Goals: original from 1.12/original Goal, current
Dead: 545/600 , hit 555 goal is still 600
Squat: 485/500 , hit 520 squat new goal is 560
Bench: 360/400 , hit 375 goal is still 400
Press: 185/240 , hit 210 goal is still 240

Training for a Raw meet in April 2013, and I have competed in two no- gi tourneys since college

Thought of the day: Yesterday is history, tomorrow is a mystery, but today is a gift and that is why it is called the present

God bless, vigilance
DF

1/5/2012
Weight: 229
Warm Up:
Foam Roll, Jump Rope, 3x5 Squat Jumps for Height, static flexors, leg swings

Lift:
Wide (Black Elite Bands) to low box: 45x2, 135x2, 185x2 8 sets
Bench: 145x5, 185x5, 215x3, 235x5, 275x5, 305x3 (felt very weak)
DB incline: 60x15, 60x14, 60x12, 60x10, 60x10
DB row: 100x12, 100x12, 100x10, 100x 10, 100x10
tri push down: 30x 50, 30x50, 30x50

Condo:
Treadmill
Speed: 6.0, 10, 12, 12,12,12,12,12,12,12,12,12
Incline: 0, 0, 0, 3, 6, 9, 12, 15, 15, 12, 9
Time: 10sec all of them



1/6/2012
6:30AM
BW circuit 3 sets
Split Squat: 10reps each leg
Goblet Squat: 53lb KB 10reps
Deep push up: 10reps
Doorway Pullups: 10reps
Med ball abs: 10 reps

2:00PM

Warm Up:
Foam Roll, Jump Rope

Workout:
Just did some things to move blood
Barbell Complex: Snatch, Overhead Squat, Back Squat, GM, Row, Dead. All 8reps, 3sets.
Walked for 30 min
10 min meditation

Developed a plan for probably the next 16ish Weeks, I got it form one of Wendler's posts and modified it.

Tuesday: Clean and Press, deads, front squat, DB bench, pull ups
Thursday: Snatch, squat dynamic to box, Bench 5/3/1, RDL, Inverted rack row
Saturday: DB or KB snatch, Squat 5/3/1, OHP 5/3/1, GM, DB rows
Sunday: Dynamic bench, accessory work


Thought of the day: Let go of things I have no control over

God Bless
DF

1/7
8am
WU:
Foam Roll, Jump Rope

Lift:
KB Snatch- 20Kgx10x3
Squat: 275x5, 320x5, 365x5, 315x5
OH Press: 110x5, 125x5, 145x8
GM: 135x20x3
Lat Pull down: 150x20, 160x18, 150x 16, 150x14
Leg raise to reverse crunch on bench: 15x6

Condo:
Jiu Jitsu at 1PM for probably 2 hours

Mood: Disappointed, I hit my dead PR of 545 on Monday and I'm sure my back is still weak from that. The squat felt terrible. Weight I can normally hit in the teens I struggled to hit for 5. My ass was tucking under.

Thought of the day: Guilt is imagined pain

Books I'm currently reading (not for school):
Never let go- Dan John
Peace with God- Billy Graham
Scientific Progress goes "Boink" (Calvin and Hobbes)- Bill Watterson
Essentials of Strength Training and Conditioning- NSCA (I would like to have my CSCS by this summer)
Bible- God
Bathroom Reader: The Dalai Lama: His essential wisdom- Kelly-Gangi

God Bless
-DF

1/8

Quick Dynamic Day

Bench with bands: 45x10, 95x5, 135x3, 185x3, 205x3x9 (3 grips)
DB JM: 35x10, 45x12x3

Mood: Felt ok, slow at first, speed picked up as I went

Thought of the day: I should strive for unconditional love

God Bless
-DF

Just finished Never Let Go by Dan John. I recommend it. It is fairly repetitive, but you will be able to pull something out of each chapter.

Since I've been back at school I have felt like my training has been shit. I'm forgetting that I had a great week before and this probably would have been a good deload week. When I was back in Columbus I felt like I had good training partners and things were progressing well. Since coming back to PA I think my mind has been very negative. I've failed to recognize that I was coming off of a great week, and I'm readjusting to a different kind of life again. I need to attack this week in my training. I need to focus on my upcoming workouts and studies.

1/9/2012
Walk for 30min, light KB swings and snatches

1/10/2012

WU: Foam Roll, Jump Rope, Leg swings, Squat jumps 3x5, flexor static

Lift:
Snatch: 95x5, 135x3, 155x3, 165x3
Dead: 185x5, 245x5, 295x3, 315x5, 365x 5, 415x8
Front Squat: 95x20, 115x20, 135x20
DB bench: 60x20, 65x20, 65x20
Pull Ups: -40x20, -50x20, -50x14

Mood: very tired, the higher reps killed me, put things in perspective

Thought of the day: Look at the rewards, look at your behavior, do your rewards match your behavior -Dan John

God Bless
-DF

1/11

WU: Foam Roll

WO: 15 build up sprints about 40 yards, 4 power skips for 40 yards, 30 min walking

Thought of the day: Any negative emotion you harbor, be it sadness, jealousy or anger, will only take you further away from living the life you truly want.- Jason Ferruggia

Mood: alright, minor shin splints from jumping rope

God Bless
-DF

1/12/12

WU: Foam roll, flexor stretch, jump rope

WO:
Clean and Press: 135x3, 185x3, 205x3, 225x3
Bench: 135x5, 165x5, 195x3, 215x5, 245x5, 275x 11
Box squat with bands (wide stance): 45x3, 135x3, 205x2x8
bent over row: 135x20, 155x20x2
Monster set:
45 degree hyper: bwx20x3
standing abs: 100x30x3
DB JM Press: 40x15x3

Mood: felt better than I have in a while, speed strength needs improvement, cardio needs worked on as well.

Thought of the day: A man is fed, not that he may be fed, but that he may work- Emerson

God bless
-DF

1/13/12

60min Walk

1/14

WU: Foam Roll, Jump Rope, flexor

WO:
KB Snatch: 24kg x 10 x 3
Squat: 170x5, 215x5, 255x3, 295x3, 340x3, 380x7
OHP: 70x5, 85x5, 100x3, 115x3, 135x3, 150x10
GM: 140x15, 185x15, 185x15
Floor press: 275x3x6 (will be in Cleveland tomorrow so did bench work today)
DB row: 100x15x3
Leg raise to reverse crunch: bwx15x4

Mood: felt pretty good today, flexors were tight, back's a little weak.

Thought of the day: Beauty is the mark God sets upon virtue

God bless
- DF

1/16/12

WU: Foam Roll, Flexor

WO:
8-300 yard sprints/fast runs
5-40s
30min walk

Thought of the day: Good thoughts are no better than good dreams unless they be executed

Mood: shins are killing me, need to be focused on work this week

God Bless Happy MLK day
DF

1/17/12

WU: Foam roll, jump rope, static flexor

WO:

Snatch from hang: 95x3, 135x3, 165x1, 185x1
Conventional Dead: 195x5, 245x5, 295x3, 345x3, 395x3, 440x7
Front Squat: 115x15, 135x15, 155x15
Pull ups: bwx15, bw x 14, bw x 10, bw x 6, bw x 5
DB Bench: 70x15x3

Mood: pretty good, hit my head with the bar while snatching...pissing me off, grip gave on deads, it's been a long day

Thought of the day: Perseverance and Persistence (check out the elite article)

God Bless, Vigilant
DF

1/18/12

Foam Roll
Flexor Static
Sprints 5x40 yards, had to stop due to shin splints... might have to drop to sprints once a week and swim the other days
Walk 15min

Sauna, Steam, and hot tub for 20

Mood: thinking I need to cut back on sprints to rest shins

Thought: strive to be better than yesterday

God bless, Vigilant
DF

1/19/12

WU: Foam roll, Flexor static, Jump rope

WO:
Clean and Press: 135x3, 185x3, 205x3, 225x1, 245x1
Green band squat to box w/ foam: 135x2, 185x2x10
Bench: 135x5, 165x5, 195x3, 225x3, 260x, 295x7
Bench over row: 155x15, 185x15x2
Monster set:
45 degree hyper: bw x 20x3
standing abs: 95x45x3
JM Press: 45x15, 50x15x2

Mood: Anxious, had a test today, another tomorrow, scheduled an nutritionist appointment for Tuesday, ready for the weekend

Thought of the day: eat your vegetables

God bless, Vigilant
DF

1/21/12

WU: Foam roll, jump rope, flexor static

WO:
KB Snatch: 24kg x 10 x 3
Squat: 175x5, 225x5, 265x3, 330x5, 370x3, 415x2
OH Press: 70x5, 85x5, 100x3, 125x5, 145x3, 160x1
GM: 135x10, 185x12, 215x12, 215x10
DB row: 100x12x4
Hanging leg raise: bw x 10x 4

Cardio: flag football 2 hours

Mood: Squat was poor and weak, I feel like I need to get heavier weight on my back more often, shin splints are still there so sprints are gonna get traded for swimming, and jumping rope is gonna get reduced. Need to get back in the Jiu Jitsu gym this week as well.

Thought of the day: take chances

God Bless, Vigilant

DF

1/22/12

WU: foam roll

WO:
Bench with bands: 95x3, 135x3, 185x3x9 (3 grips)
Floor press: 135x5, 185x5, 225x5, 255x5, 225x5x4
pull ups: bw x 5, 25x5, 45x3, 70x2, 90x2x3, bw x 15

Mood: Good, ready to put in some work, going back to the gym later tonight

Thought of the day: Make good habits

God Bless, Vigilant

DF

1/22/12
Evening: Gi Jiu Jitsu

1/23/12

No Gi Jiu Jitsu

1/24/12

WU:
Foam Roll, Flexor Static, Dynamic Warm Up, Squat Jumps

WO:
Snatch: 45x3, 95x3, 115x3, 135x3, 165x2x3
Deads Conventional: 195x5, 245x5, 295x3, 370x5, 415x3, 470x5
DB Bench: 75x12, 80x12, 85x12
Front Squat:135x12, 155x12, 175x12
Pull Ups: bw x12x2

Mood: irritated went and talked to a nutritionist and she didn't really give me a lot of helpful information. Been reading this site for about 4 or 5 years and know a ok amount. She was saying increase my carbs and don't eat as much protein or take in as much fish oil. also kinda stressed about tests this week.

Thought of the day: figure out who you are. also I'm gonna grill the shit out of a steak

God bless, vigilant
DF

1/26/12

WU: Foam roll, flexor static, dynamic, squat jumps 4/5

WO:
Clean and press:135x3, 185x3, 205x3, 225x3, 235x2
Bench: 135x5, 165x5, 195x3, 245x5, 275x3, 310x5
Green band box squat with foam: 135x2, 185x2, 205x2x8
Bent over row: 205x12x2, 205x16
Superset:
45 degree hyper: 25x15x3
Standing abs: 120x15x3
JM: 55x10x3

Mood: stressed with my tests, today's went like shit, just need to put in more work for tomorrow

Thought: When everyone in the world thinks different than you, it doesn't mean you're wrong

God Bless, Vigilant

DF

1/28/12

Hang Snatch: 95x3, 135x3, 155x3, 175x2
Squat: 135x5, 185x5, 225x3, 275x3, 315x3x4
Safety Squat GM: 135x10, 185x10x2
Bench: 135x10, 185x3x9
Pull Ups: bw x10x5
Hanging Leg Raise: 10x3

5x10sec treadmill sprints

Mood: doing alright, deload week

Thought of the day: If something's important to you do it everyday

God bless, Vigilant,
DF

1/29/12
Gi Jiu Jitsu

Thought of the day: there is someone out there who has it harder than you

1/30/12

No Gi Jiu Jitsu

Thought: to improve you must keep an open mind and be critical of your efforts

1/31/12

WU: Foam roll, flexor static, dynamic WU, squat jumps 3x5

WO:
Hang Snatch: 45x3, 95x3, 135x3, 155x2, 175x2x2, 165x2
Deads Convo Deload week: 135x5, 195x5, 245x5, 295x5
front squat: 155x10, 175x10, 195x10
pull ups: bw x 10 x 5
DB Bench: 90x10x3

Condo: walk 2 miles

Mood: I feel pretty good, I've been reflecting a lot recently. Finished The Way of the Peaceful Warrior by Dan Millman, pretty interesting and I recommend it. Started Real Marriage by Mark and Grace Driscoll, it's been very insightful so far. I don't know how much non-Christians could get out of it, but I think they make some interesting points.

Thought of the day: try to improve everyday

God Bless, vigilant

DF

2/1/12

Foam Roll
Walk 2 miles
Roman Chair leg raise 20x5
hot tub

Mood: pretty good, I either messed up my lat or rhomboid today so I hit the hot tub for a little bit to see if that would help. about to study for my test tomorrow.

Thought: forgiveness is better than bitterness

God bless, vigilant
DF

2/2/12

WU:
Foam roll, squat jumps 3x5, static flexor, dynamic

WO:
Clean and press: 45x3, 95x3, 135x3, 185x3x6
Bench deload: 45x10, 165x5, 195x5, 235x5
green band box with foam: 45x2, 135x2, 225x2x9
Bent over bb row: 225x10x2, 225x15
Superset:
DB JM press: 65x10x3
45 degree hyper: 35x10x3, then bwx 10x3
standing abs: 100x30x3

Mood and comments: switching accessory to the boring but big 3 month challenge on saturday. I'm looking forward to it. my back is still strained or something. I need to study my ass off tonight. todays test went well. My jet fighter bald eagle america kicks ass t-shirt just came in, i'm pumped.

Thought: don't brag and check out the song "young mooglys" on itunes

If anyone actually reads this log and they have suggestions please throw them out there

God bless, vigilant
DF

2/4/12

WU: Foam roll, squat jumps 3x5, dynamic, flexor

WO:
High pull: 135x5, 185x3, 205x3, 235x3, 255x3x2
Squats: 155x5, 195x5, 225x5, 265x3, 285x5, 330x5, 375x5
deads sumo: 275x10x5
hanging leg raise: bw x 10x5
45 degree hype: bwx10x4

Mood and comments: I think I've forgotten how to squat. Form feels like shit, weight feels like shit. I think I just need to train heavier more frequently. I like this big but boring, but I'm out of shape.

Thought of the day: take a multivitamin

God Bless, vigilant
DF

2/6/12

No gi jiu jitsu

2/7/12

WU:
Foam roll, static flexor, dynamic

WO:
Snatch: 95x3, 115x3, 135x3, 155x3, 175x2, 185x1x2
Deads (convo): 205x5, 265x5, 305x3, 330x5, 380x5, 430x5
Squat: 245x5x10
Ab wheel superset with leg raise: 20x5

Mood: stressed, exam thrusday and friday. I have a lot more studying to do and hours to put in. The test monday went alright. the deads weren't bad, I didn't like stopping at 5 reps but I'm going to try to stick to a program. the squats were more taxing on my cardio than strength. I like this program and the higher volume on main lifts. It could get a little weird as time goes on. during the first set of squats i almost shit my pants.

Thought: if your not positive you know the answer keep your mouth closed

god bless, vigilant
DF

2/9/12

WU:
Foam roll, static flexor, dynamic, squat jumps

WO:
Clean and press: 45x3, 95x3, 135x3, 185x3, 205x3, 225x3, 235x2
Bench: 135x5, 170x5, 205x3, 220x5, 250x5, 285x5
OH press (50% TM): 45x10, 95x10x5
DB row: 100x12x5
Skull crush: 80x10, 90x10, 100x12x2
Scarecrow: 20x10x3
Standing DB curl: 45x10x3

Mood: feel alright. i'm glad i got to workout it was a nice study break. I'm ready for the weekend. Get to see some family. need to put in a lot more hours studying for the test tomorrow. Clean and press felt a little better today.

Thought: work on your weaknesses

God bless, vigilant
DF

2/11/12

WU:
Foam roll

WO:
High Pull: 135x3, 185x3, 225x3, 275x3
Squat: 135x5, 185x5, 230x5, 275x3, 315x3, 360x3, 405x3
Deads Sumo: 135x5, 225x5, 275x10x5

Comments: did well on my tests, got sleep finally, squats felt light for the first time in a long time felt like I could have hit 405 for 10. Got my white coat today.

Thought: spend quality time with those that you love

God bless, vigilant
DF