Training Log: Saturday April 13, 2013

April 13, 2013 — Leave a comment

Today was supposed to be a rest day, or conditioning & neck day, but decided to do some squatting.

Originally planned to high bar squat 440x3, then move onto deadlifts. But got a PR at 500 lb and stopped after that. I am satisfied.

Vacuuming and Mopping

Good pre-warm-up warm-up.

  • 30 minutes

L-Sit Chin Ups

Fat Gripz

  • Body weight (~200 lb): 5

High Bar Squat

  • 45 lb: 20
  • 140 lb: 10
  • 230 lb: 5
  • 320 lb: 3
  • 410 lb: 1
  • 440 lb: 1
  • 460 lb: 1
  • 470 lb: 1
  • 480 lb: 1
  • 500 lb: 1 * PR!
    • Wow, finally a 500 lb high bar squat! Wasn't even planning for a PR today haha
    • Previous best was 495 lb, way back on September 28, 2012.
  • 440 lb: 1
    • Wanted 3 reps, but used up all my powers on the previous set. Good enough for today.
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Training Log: Friday April 12, 2013

April 12, 2013 — Leave a comment

Power out from about 8 AM to 6 PM due to a friggin' ICE STORM in April. So no electricity, no heat, no lights, no hot water, no nothin'.

At first I was scared to train in the dark, mostly because of the Klingon in my basement. But I just remembered that humans and Klingons are allies in the future, so it should be fine. Plus, I had nothing else to do!

Texas method intensity day.

Foam Rolling

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
  • 440 lb: 3
    • Not to hard, but not too easy.

High Bar Squat

  • 440 lb: 2
    • A bit tough. Could have been because my stance was too narrow.

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: 1
  • 385 lb: X, 1 * PR!
    • New 1RM by +5 lb! Benched 380 lb last Friday.
    • Missed the first time, probably because of not enough leg drive. Got it the 2nd time.
  • 330 lb: 3,2
    • +2.5 lb from last week, but I knew I would probably miss if I tried the 3rd rep on the 2nd set. Going to try 330x3x3 next week.
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Training Log: Wednesday April 10, 2013

April 10, 2013 — Leave a comment

Texas method recovery day.

Foam Rolling

L-Sit V-Grip Pull Ups

  • Body weight (~200 lb): 8

Front Squat

Used straps, but no Fat Gripz this time. Instead, I positioned the neoprene padding part of the straps so that it was in between my shoulders and the bar.

  • 45 lb: 10
  • 100 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 320 lb: 1
  • 245 lb: 3,3,3

Overhead Press

  • 45 lb: 10
  • 75 lb: 8
  • 100 lb: 5
  • 140 lb: 3
  • 190 lb: 1
  • 230 lb: 1
  • 260 lb: 1 * PR!
    • New 1 rep max by 5 lb! Missed this weight last week.
    • Held it at the top for a few moments just further own the weight and to feel like a champion. Also, for core stability training.
  • 230 lb: 3
  • 200 lb: 5
  • 140 lb: 10

Barbell Curl

  • 45 lb: 10
  • 85 lb: 10
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John Phung

Training Log: Tuesday April 9, 2013

April 9, 2013 — Leave a comment

L-Sit Chin Up

Fat Gripz. Done throughout the workout.

  • Body weight (~200 lb): 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

Using the Ironmind neck harness and low pulley attachment.

Neck Extension (Harness)

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

Neck Side Flexion (Harness)

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

L-Sit Pull Up (V-Grip)

Done throughout the workout.

  • Body weight (~200 lb): 5,5
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460 lb Low Bar Squat

Training Log: Monday April 8, 2013

April 8, 2013 — Leave a comment

Texas method volume day.

Foam Rolling

L-Sit Chin Ups

With the blue Fat Gripz.

  • Body weight (~200 lb): 5,5

Low Bar Squat

High Bar Squat

  • 390 lb: 3,3,3
    • +10 lb from last week.
  • 355 lb: 5,5,5
    • +5 lb from last week.

Face Pulls

  • 70 lb: 10
  • 80 lb: 10

Reverse Grip Bench Press

Paused until work sets.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 340 lb: 1
    • Increased my over-warmup set by 10 lb from 330 lb.
  • 310 lb: 5,5,5
    • +2.5 lb from last week.
    • Last rep was a bit tough.
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