T Nation

Vanilla Gorilla Log

Name: Dan F
High School- Football, Basketball, Lacrosse
College- Varsity Lacrosse, Strength Intern
Medical School - Powerlifting, BJJ
Current- Family Medicine Resident, MBA student, Powerlifting, Jiu Jitsu

Height: 6’
Weight: 215
Age: 28

Currently: Family Med Resident and plan on doing primary care sports medicine and integrative medicine in Ohio.

Dead: 650, current meet PR 611.5
Squat: 550, current gym PR 530, meet PR 485
Bench: 405, current gym 375, meet PR 360
Strict OHP: 225, current PR 205
Belt: Black, current Blue

  • Be a good husband
  • Read every day and be the best resident I can be
    - Stay healthy
  • Jiu Jitsu minimum 2x per week
  • Compete in at least one PL meet and one jiu jitsu tourney annually
  • Graduate MBA program

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 and virtue

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

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

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

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


Warm Up:
Foam Roll, Jump Rope

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

Foam Roll, Jump Rope

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

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


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

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.

Walk for 30min, light KB swings and snatches


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

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


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


WU: Foam roll, flexor stretch, jump rope

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


60min Walk


WU: Foam Roll, Jump Rope, flexor

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


WU: Foam Roll, Flexor

8-300 yard sprints/fast runs
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


WU: Foam roll, jump rope, static flexor


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


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


WU: Foam roll, Flexor static, Jump rope

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


WU: Foam roll, jump rope, flexor static

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



WU: foam roll

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


Evening: Gi Jiu Jitsu


No Gi Jiu Jitsu


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

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


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

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
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



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,

Gi Jiu Jitsu

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


No Gi Jiu Jitsu

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


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

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



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