Archives For May 2013

Training Log: Monday May 13, 2013

May 13, 2013 — Leave a comment

Felt a little nauseous this morning and all throughout the workout, but managed to get through it.

Foam Rolling

  • 15 minutes

L-Sit Chin Ups

Fat gripz.

  • Body weight (~200 lb): 6

Low Bar Squat

Paused until work sets.

Beltless up to 410 lb.

  • 45 lb: 10
  • 100 lb: 10
  • 140 lb: 10
  • 230 lb: 5
  • 320 lb: 3
  • 410 lb: 1
  • 440 lb: 1
  • 407.5 lb: 3,3,3,3
    • +2.5 lb from last week.
    • 4 sets instead of 3

High Bar Squat

  • 407.5 lb: 3,3
    • +2.5 lb from last week.
    • 2 sets instead of 3

Low Bar Squat

  • 367.5 lb: 5
    • 1 set instead of 0.

High Bar Squat

  • 367.5 lb: 5
    • +2.5 lb from last week.
    • 1 sets instead of 3

Face Pulls

  • 70 lb: 12
  • 80 lb: 12

Reverse Grip Bench Press

Paused.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 320 lb: 1
  • 360 lb: 1
  • 315 lb: 3,3,3,3,3,3,3,3,3,3
    • +5 lb from last week.
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Super Mom

Low Bar Squat 480×3, Bench Press 350×3, High Bar Squat 480×2, Nearly Ripped Singlet and Stuff You Should Read

May 12, 2013 — Leave a comment

Happy Mother's Day to all the Super Moms out there!

Super Mom

Anyway, this past week I found out that my Titan singlet is almost ripped. I'm a bit hesitant to get a new singlet to be honest. I might just wear this and hope no one notices haha.

Also, my neck is roughly 19" around after a pump. Sweet.

PR's this past week:

Low Bar Squat: 480 x 3 (3RM)

On Friday I got a new 3 rep max at 480 lb. I did 460x3 last week, which did not feel too hard, and I was certain I could get 480x3.

This upcoming Friday, I'm going to try for 500 lb x 2.

Bench Press: 350 x 3 (3RM)

I also got a bench press 3RM on Friday at 350 lb. I changed my shirt for the last set to help prevent any slipping on the bench. It felt a bit shaking, but 3 reps at 350 lb didn't feel like much of a struggle.

High Bar Squat: 480 x 2 (2RM)

On Saturday, I got a high bar squat 2RM at 480 lb:

I might have had 3 reps on a good day (didn't even make a squat face on the 2nd rep), but my low back was a bit sore and everything else ached. Still, a PR is a PR, and that's good enough for me.

Upcoming Week

The powerlifting meet is only a few weeks away (June 9), and I think this could be my last heavy week where I'm shooting for PR's before I start tapering off and making sure I don't burn myself out.

Here's what I'm looking at for this week:

  1. Front Squat: Aiming for 2 reps at 370 lb, or maybe 3 reps at 350 lb, depending on how I feel.
  2. Bench Press: I'm going to try for a 2RM at 370 lb.
  3. Low Bar Squat: As mentioned early, going to attempt 500 lb for a double.

Stuff You Should Read

Check this out:

  1. 10 Lessons from Westside Barbell by Craig Bongelli
  2. Powerlifting Federations by Mark Marotta
  3. Why The Fitness Industry is Broken by Dick Talens

 

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Training Log: Saturday May 11, 2013

May 11, 2013 — Leave a comment

Low back, right side aches a bit.

L-Sit Chin Ups

Fat Gripz.

  • Body weight (~200 lb): 6

High Bar Squat

Paused up to 440 lb.

Beltless up to 320 lb.

  • 45 lb: 10
  • 100 lb: 10
  • 140 lb: 10
  • 230 lb: 5
  • 320 lb: 3
  • 410 lb: 1
  • 440 lb: 1
  • 460 lb: 1
  • 480 lb: 2 * PR!
    • 2 rep max
    • Reps felt slow, but I'll take it.

Mat Pulls

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

Hook grip.

  • 140 lb: 5
  • 230 lb: 5
  • 320 lb: 3
  • 410 lb: 2
  • 460 lb: 1
  • 500 lb: 1
  • 530 lb: X,1
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Training Log: Friday May 10, 2013

May 10, 2013 — Leave a comment

Foam Rolling

L-Sit Chin Ups

With blue Fat Gripz.

  • Body weight (~200 lb): 6

Low Bar Squat

Paused until work sets.

Beltless up to 410 lb.

  • 45 lb: 10
  • 100 lb: 10
  • 140 lb: 10
  • 230 lb: 5
  • 320 lb: 3
  • 410 lb: 1
  • 440 lb: 1
  • 460 lb: 1
  • 480 lb: 3 * PR!
    • 3RM by +20 lb!
    • I would have been satisfied with 2 reps (would have been a 2RM), but got the feeling I could get 3.

Face Pulls

  • 70 lb: 12
  • 80 lb: 12

Reverse Grip Bench Press

Paused until work sets.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 320 lb: 1
  • 350 lb: 3 * PR!
    • 3 rep max
    • Changed into another shirt for the final set. Did not want to slip.
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John Phung

Training Log: Wednesday May 8, 2013

May 8, 2013 — Leave a comment

Man what a crappy workout today.

Foam Rolling

L-Sit V-Grip Pull Ups

  • Body weight (~200 lb): 8

Front Squat

  • 45 lb: 10
  • 100 lb: 10
  • 140 lb: 5
  • 230 lb: 5
    • Too many reps :/ Should have been 3.
  • 280 lb: 1
  • 320 lb: 1
  • 370 lb: 1
  • 405 lb: X,X
    • I got 2 nice negative reps.
  • 265 lb: 1
    • Feeling gassed out. I'm going to do some lying down exercises now.

Face Pulls

  • 70 lb: 12
  • 80 lb: 12

Reverse Grip Bench Press

All reps are paused.

Wore my Romaleos 2 and didn't use the 35 lb plates under my feet today.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 320 lb: 1
  • 330 lb: 1
  • 340 lb: 1
  • 350 lb: 1
  • 360 lb: X,X
    • Slipped on the first try, then changed into a tank top. Too tired to make the rep the 2nd time around.

Modified Bradford Press

1 OHP + 1 BTN = 1 rep.

  • 45 lb: 5
  • 75 lb: 5
  • 100 lb: 5
  • 140 lb: 3

Barbell Curl

  • 45 lb: 10
  • 75 lb: 10
  • 100 lb: 5,5,5
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