John Phung

Fake Sriracha Hot Chili Sauce, Front Squat, OHP PR’s, Switch Kicks and Stuff You Should Read

October 6, 2013 — Leave a comment

I came across this at a dollar store the other day:

It's a FAAAKE!!1!

Actually, it's just a different brand piggybacking on the popularity of Sriracha hot sauce. The real Sriracha hot sauce has a green cap and a rooster as the logo, and it should look like this:

This bottle should last a few more weeks. I need to stock up soon.

Anyway, onto the PRs:

PR's This Past Week

Only managed 2:

Paused Front Squat: 370 lb x 1 (No Belt 1RM)

+30 lb PR and matches my no belt front squat 1RM, and paused FS 1RM!

Wasn't sure if I could get this because my previous warm up set (330 lb) felt hard, but decided to go for it anyway, because...why not?

Overhead Press: 200 lb x 8 (8RM)

Previous best with 200 lb was 7. Cleaned (more like 'dirtied') off the floor, and had a hook grip throughout the set.

OHP 200 lb x 10...you will be mine. Followed by bodyweight OHP x 10. All in good time.

Other Training

Switch Kicks and Right & Left Roundhouse Kicks

My goal is to destroy this heavy bag with my bare shins.

My next goal would be to find a near indestructible Kevlar punching bag for cheap.

Stuff You Should Read

Look To Those Who Struggle To Find Strength by Paul Carter
Does Research Support The Use Of Foam Rolling? By Chris Beardsley
Paleo Has Jumped The Shark by James Fell
Picking The Squat That's Right For You By Greg Nuckols

In Workout Log fake sriracha, front squat, ohp, switch kick

Training Log: Friday October 4, 2013

October 4, 2013 — Leave a comment

Dragon Flags

8

Foam Rolling

10 minutes on the black Rumble Roller and lacrosse ball.

Ab Wheel

6

Band Pull Aparts

A bunch of reps, multiple angles with the Voodoo Floss bands

Shoulder Dislocations

10

L-Sit Chin Ups

With Fat Gripz.

Body weight (~205 lb): 6

Breathing Paused Low Bar Squat

45 lb: 10
140 lb: 10
230 lb: 5
320 lb: 3

Paused Low Bar Squat

Belted up at 460 lb.

410 lb: 1
460 lb: 1

Low Bar Squat

500 lb: 1
520 lb: 1
- Missed on the 2nd rep. Feeling some pain in my right hip. Going to stop squatting for now.

Reverse Grip Bench Press

Paused until work sets.

45 lb: 10
140 lb: 5
230 lb: 3
280 lb: 1
330 lb: 1
370 lb: 1
405 lb: MISSED
- Felt easy unracking the bar and lowering the weight, but after going up a few inches off my chest it went back down.
- Felt good in my hands, and didn't feel heavy. Until I missed.
315 lb: 5
- Felt hard for some reason.

In Workout Log intensity day

Training Log: Wednesday October 2, 2013

October 2, 2013 — Leave a comment

Neck Training

Using the Ironmind neck harness and low pulley attachment.

Neck Extension (Harness)

30 lb: 20
60 lb: 20
125 lb: 10
- Misloaded :/ Should have been 105 lb. No wonder it felt so heavy.
105 lb: 10
75 lb: 10

Neck Flexion (Harness)

30 lb: 20
60 lb: 20
105 lb: 10
70 lb: 10

Neck Side Flexion (Harness)

30 lb: 20
50 lb: 20
75 lb: 10

Front Squat

Paused, no belt.

45 lb: 10
140 lb: 5
230 lb: 3
280 lb: 1
330 lb: 1
370 lb: 1 * PR!
- +30 lb no belt, no wraps, paused PR!
302.5 lb: 3,3,3,3,3

Clean & Press

45 lb: 10
140 lb: 3

Overhead Press

200 lb: 8 * PR!
- 8 rep max. Previous best with 200 lb was 7.
- Cleaned off the floor.

Barbell Curl

100 lb: 6
45 lb: 10

In Workout Log recovery day

Training Log: Tuesday October 1 2013

October 1, 2013 — Leave a comment

Heavy Bag

Punches: 3 minutes
Right Kicks: 3 minutes
Left Kicks: 3 minutes
Kicks: 3 minutes

Speed Deadlift With Bands

Hook grip, green bands.

140 lb: 5
190 lb: 3
240 lb: 3,3,3,3,3

In Workout Log muay thai, speed deadlift