Training Log: Friday May 17, 2013

May 17, 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
  • 500 lb: 1
    • 1st rep felt hard, and I missed on the 2nd rep.
  • 420 lb: 3

Face Pulls

  • 70 lb: 13
  • 90 lb: 12

Reverse Grip Bench Press

Paused until 365x2.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 1
  • 365 lb: 2 * PR!
    • 2 rep max!
    • I was planning on attempting 370x2, but I wussed out and did 365 instead.
  • 330 lb: 3,2,2
    • Paused.
    • Last rep on the first set was tough.
    • I think I'll start doing all doubles next Friday.
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Training Log: Wednesday May 15, 2013

May 15, 2013 — Leave a comment

Foam Rolling

L-Sit V-Grip Pull Ups

  • Body weight (~200 lb): 6

Front Squat

  • 45 lb: 10
  • 100 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 1
  • 370 lb: 1
    • Wanted to go for 2 reps, but felt a little twinge in the middle of my back on the right side.
    • Going to stop front squatting here, don't want to make this any worst.

Face Pulls

  • 70 lb: 12
  • 90 lb: 10

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
  • 350 lb: 1
    • Ugly rep.
  • 340 lb: 1,1
  • 320 lb: 3

Overhead Press

  • 45 lb: 10
  • 75 lb: 8
  • 100 lb: 5
  • 140 lb: 5

Barbell Curl

  • 45 lb: 10
  • 100 lb: 6,6,8
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John Phung

Training Log: Tuesday May 14, 2013

May 14, 2013 — Leave a comment

Foam Rolling

  • 15 minutes

L-Sit Chin Up

Hook grip on my B&R bar. Done throughout the workout.

  • Body weight (~200 lb): 6,6,6,6,6,6,6

Heavy Bag and Jump Rope

1 minute rest in between rounds.

Used the Gymboss interval timer to set the intervals.

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

Neck Training

Using the Ironmind neck harness and low pulley attachment.

Neck Extension (Harness)

  • 30 lb: 20
  • 60 lb: 20
  • 100 lb: 10
  • 120 lb: 5,5
  • 90 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: 10
  • 120 lb: 5,5
  • 90 lb: 10
    • Drop set.
  • 70 lb: 10
    • Drop set.

Neck Side Flexion (Harness)

  • 30 lb: 20
  • 50 lb: 20
  • 70 lb: 10
  • 90 lb: 5,5
  • 70 lb: 10
    • Drop set.
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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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