John Phung

Training Log: Saturday April 20, 2013

April 20, 2013 — 2 Comments

Let's do some pulling today. Haven't deadlifted or rack/mat pulled since March 1, 2013.

Feeling weak!

Foam Rolling

10 minutes on the black Rumble Roller and lacrosse ball.

L-Sit Chin Ups

With Fat Gripz.

Body weight (~200 lb): 6

Mat Pulls

Gotta to ease back into pulling...again :/

I haven't done any serious pulling in over a month, and man, my hands and thumbs hurt.

And here's a tip: roll one side of the loaded barbell onto a tiny weight to elevate it slightly off the ground (or mats) to make adding and removing plates easier.

Wish I did this earlier!

8 mats, about 6 1/4" from the ground, or an inch or two below my knee caps.

Hook grip. Straps starting at 460x3.

140 lb: 5
140 lb: 5
190 lb: 5
230 lb: 5
320 lb: 3
410 lb: 2
460 lb: 1
500 lb: 1,1,1,X
- Need to rebuild my pain tolerance.
460 lb: 3
410 lb: 5

In Workout Log foam rolling, l-sit chin ups, mat pulls

Training Log: Friday April 19, 2013

April 19, 2013 — Leave a comment

Texas method intensity day.

Foam Rolling

15 minutes on the black Rumble Roller and lacrosse ball.

L-Sit Chin Ups

With blue Fat Gripz.

Body weight (~200 lb): 5

Low Bar Squat

45 lb: 20
140 lb: 10
230 lb: 5
320 lb: 3
410 lb: 1
460 lb: 1
500 lb: 1
- Not too bad...let's TRY A PR
515 lb: 1 * PR!
- 1 rep max by 5 lb!
- Was thinking about 520 at first, but didn't want to miss and regret not trying 515.
- Half way up, I felt the muscles in the middle of my back kick in. I think the same ones that were sore from front squatting the other day.

High Bar Squat

440 lb: 3
- Tough, a bit of a grind.

Face Pulls

70 lb: 10
80 lb: 10

Reverse Grip Bench Press

45 lb: 10
140 lb: 5
230 lb: 3
280 lb: 1
330 lb: 3,3,3

In Workout Log Bench Press, foam rolling, intensity day, reverse grip, Squat, Texas method

Training Log: Wednesday April 17, 2013

April 17, 2013 — Leave a comment

Texas method recovery day.

Foam Rolling

10 minutes on the black Rumble Roller and lacrosse ball.

L-Sit V-Grip Pull Ups

Body weight (~200 lb): 8

Front Squat

Used straps. I find that if I bring my hands together and place my fists under my chin, it feels comfortable and stable.

45 lb: 10
100 lb: 10
140 lb: 5
230 lb: 3
280 lb: 1
340 lb: 1 * PR!
- +10 lb PR from a couple of weeks ago!
350 lb: 1 * PR!
- +10 lb PR from a couple of minutes ago!
- Not hard, but not easy. Not bad.
250 lb: 3,3,3
- +5 lb from last Tuesday.

Overhead Press

45 lb: 10
75 lb: 8
100 lb: 5
140 lb: 3
190 lb: 1
230 lb: 1
265 lb: MISSED
- Nope.
230 lb: 1
- Missed on the 2nd rep.
- Going to stop here for OHP. Allow my shoulders and triceps more time for recovery.

Barbell Curl

45 lb: 10
70 lb: 10,10,10,10
45 lb: 10

In Workout Log barbell curl, lsit v-grip pull ups, ohp, overhead press, paused squat, recovery day, Texas method

Training Log: Tuesday April 16, 2013

April 16, 2013 — Leave a comment

L-Sit Chin Up

Fat Gripz. Done throughout the workout.

Body weight (~200 lb): 5,5,5,5,5

Heavy Bag and Jump Rope

1 minute rest in between rounds.

Jump rope: 3 minutes
Jump rope: 3 minutes
Jump rope: 3 minutes
Jump rope: 3 minutes
Jump rope: 3 minutes

Neck Training

Neck pumped.

Using the Ironmind neck harness and low pulley attachment.

Neck Extension (Harness)

30 lb: 20
60 lb: 20
100 lb: 5
115 lb: 5,5
85 lb: 10
- Drop set. Done right after last set of neck side flexion.
70 lb: 10
- Drop set.

Neck Flexion (Harness)

30 lb: 20
60 lb: 20
100 lb: 5
115 lb: 5,5
85 lb: 10
- Drop set.
70 lb: 10
- Drop set.

Neck Side Flexion (Harness)

30 lb: 20
50 lb: 20
70 lb: 5
80 lb: 5
85 lb: 5
70 lb: 10
- Drop set.

In Workout Log heavy bag, jump rope, l-sit chin up, l-sit pull up, neck training

Training Log: Monday April 15, 2013

April 15, 2013 — Leave a comment

Texas method volume day.

Foam Rolling

10 minutes on the black Rumble Roller and lacrosse ball.

L-Sit Chin Ups

With the blue Fat Gripz.

Body weight (~200 lb): 6

Low Bar Squat

45 lb: 20
140 lb: 10
230 lb: 5
320 lb: 3
410 lb: 1
- Paused.
440 lb: 1
- Paused.
395 lb: 3,3,3
- +5 lb from last week.

High Bar Squat

395 lb: 3,3,3
- +5 lb from last week.
357.5 lb: 5,5,5
- +2.5 lb from last week.

Face Pulls

70 lb: 10
80 lb: 10

Reverse Grip Bench Press

New bench shoes! (Actually they're my old Asics wrestling shoes).

Wore these instead of the Nike Romaleos 2 because there's less of a heel. I find that when wearing the weightlifting shoes (with a 0.75" heel), I have to be careful with the power of my leg drive, or I risk driving my butt off the bench.

With these wrestling shoes, there's less of a heel, so I can drive hard with my legs without having to worry about my butt coming off the bench.

Also, it matches my rack. Kinda.

Paused until work sets.

45 lb: 10
140 lb: 5
230 lb: 3
280 lb: 1
340 lb: 1
312.5 lb: 5,5,4
- +2.5 lb from last week.Last rep was a bit tough.
- Back slipped on the bench on the last set, 5th rep attempt.