John Phung

Training Log: Tuesday, March 12, 2013

March 12, 2013 — Leave a comment

Man, I waited all day for UPS to deliver a package to me.

I recall they delivered a few packages earlier around noon'ish, so I waited.

At 12:00 PM, they still didn't deliver so I still waited, thinking that they would deliver ANY MINUTE NOW.

I had to go to the washroom too, but I held out in hopes of a delivery. But nope, couldn't take it anymore so I went.

Around 2'ish they they didn't deliver, so I went ahead and did my workout anyways. I didn't turn on the music so I could better hear the doorbell.

Well, finished my workout and still no delivery.

5:15 PM arrived, and I still haven't showered yet. Heard the doorbell and my package was left on the doorstep. I thought I had to receive the package in person and sign for it :/

Anyway, what I got is this:

MuscleTech Phase8

Ordered a bunch of MuscleTech Phase8 whey protein powder, 2 jugs for each flavor (chocolate, vanilla and strawberry) from bodybuilding.com.

I'm not big on heavily marketed whey protein with ads plastered in health magazines everywhere, but if it's a good deal, I'll take it.

Originally I was going to go for the cheapest whey protein I could find (probably some bulk whey protein concentrate), but this deal came up so I jumped on it.

As a free gift, I chose a pair of lifting straps.

I still have some left over expired whey protein (Ultimate Nutrition Whey Sensation 81), so it may be a while before I try this stuff out.

Jump Rope

3 minutes on, 1 minute off.

3 minutes
3 minutes
3 minutes
3 minutes
3 minutes

L-Sit Chin Ups

Body weight (~200 lb): 8,8
- Nice these don't hurt my right side!
- Done before and after neck exercises.

Neck Training

Using the Ironmind Headstrap Fit For Hercules neck harness and low pulley attachment.

Neck Extension (Harness)

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

Neck Flexion (Harness)

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

Neck Side Flexion (Harness)

30 lb: 20
50 lb: 20
70 lb: 10,10,10

In Workout Log jump rope, l-sit chin ups, muscletech phase8, neck

How I Use Leg Drive During The Bench Press

March 12, 2013 — 1 Comment

I figured out how to utilize this "leg drive" during bench press sometime during the past couple of months, and I'm sure it has contributed to my continued gains.

I discovered this by using my *imagination*:

Maybe this is totally wrong, but it seems to be working for me so far.

Here's what I do:

What I try to imagine is if there was a bathroom scale placed underneath my upper back, buttocks and one for each foot as I am lying down on the bench.

Imagine 4 of these: 1 underneath your upper back, 1 underneath your butt, and 1 for each foot.

I then push with both of my legs and raise my hips so that my butt is OFF the bench. Then I lower but buttocks gently so that they are barely touching the bench.

If I pretend to have an out of body experience and take a look at those imaginary bathroom scales while I'm pushing into the ground with my legs, I would see that most of the weight distributed on my feet and my upper back, with nearly 0 lb of pressure being placed by my buttocks.

It's almost as if I'm trying to lift my butt off the bench, but just not quite there yet.

In this position, my quadriceps, glutes and back will be contracting hard and my back is arched and my butt will be touching the bench ever so slightly.

Even before unracking the bar, my is body is tight and uncomfortable.

Combined with the rubber anti slip mat on the bench to prevent my body from sliding, imagining "bathroom scales" to harness the power of leg drive has helped improved my bench press.

Works for me, and it could work for you!

In Blog Bench Press, imagination, Leg Drive

Training Log: Monday March 11, 2013

March 11, 2013 — Leave a comment

Texas Method "volume" day.

Actually, it's more of a de-load day.

Foam Rolling

10 minutes on the black Rumble Roller and lacrosse ball.

Low Bar Squat

Tiny weights.

45 lb: 20
100 lb: 10
140 lb: 10
190 lb: 5
230 lb: 5
255 lb: 5
280 lb: 5
320 lb: 5,5,5

High Bar Squat

320 lb: 5,5,5

Face Pulls

70 lb: 15

Reverse Grip Bench Press

Paused until work sets. Paused first rep on work sets.

Contemplating how to de-load.

I was thinking about going lighter and doing paused reps, but I don't like going lighter unless I have to. Also thought about "speed bench presses", but I'm not sure how this would work with a reverse grip. Also, I don't have any bands or chains so I would really have to grip the bar to make sure it doesn't fly off my hands.

I was also thinking of doing overhead presses today and Friday, and bench press on Wednesday.

I don't want to make huge changes, so I'll stick with reverse grip bench presses as scheduled, but lower the weight (should be 302.5 lb this week), and lower the volume (3 sets instead of 5).

Rest between sets is lowered from 3.5+ minutes to 2+ minutes.

45 lb: 10
140 lb: 5
230 lb: 3
280 lb: 1
230 lb: 5,5,5
- Paused all reps on the last 2 sets.

In Workout Log de-load, deload, foam rolling, high bar squat, injury, low bar squat, reverse grip bench press, Texas method, volume day

Injured! Plans For Recovery, 300 lb 5×5 Bench Press and Stuff You Should Read

March 10, 2013 — 3 Comments

Even though I'm built like Wolverine, I do not have his body hair or Adamantium laced bones or claws. I also discovered this week that I do not have his healing abilities either.

I got injured on Monday, and I am still not 100% healed.

FRAK!

My obliques had feeling more sore than normal after the mat pulls on Friday, March 1 2013, but didn't expect it to be a problem. I have used similar weights before with rack pulls, and being sore and training with soreness is normal for me, so this injury was unexpected and would have been difficult to avoid.

Ended up hurting myself during a routine low bar squat over-warmup set at 460 lb.

Normally this weight is no problem at all, but coming out of the hole I felt a sharp pain on my right side, below my rib cage and I went down after that. I probably strained some muscle on that side.

Couldn't finish the remaining squats for the day.

Good news is, recovery has been quick since Monday.

I ended up jumping rope the next day, and started squatting again on Wednesday with a light weight, up to 230 lb for a set of 10 (high bar squat).

I've tested out front squat for 140 lb on Thursday (didn't log this) and it didn't hurt at all. Probably because the pain occurs when I bend over, and a front squat keeps my torso upright.

I increased the squatting workout on Friday, working up to 280 lb for 3 sets of 5.

Originally I was planning on sticking to high bar squats for 3x5 until I build my strength back up, but on Saturday I was curious as to how a more bent over, low bar squat would feel. It felt alright for most of the sets, but did feel a bit odd using 320 lb x 5. Not painful, but not normal.

So, after poking my injury with a stick and determining I can squat high and low bar with semi-light weights, I'm going to do both during the same workout for the upcoming week. Probably 3x5 for low bar, and then 3x5 for high bar, and just keep on adding weight day by day. I want to have the volume high to keep my stamina up, but we'll see how it goes.

Being forced to lower the weight for my squats is kinda like being forced to de-load. This will give me some time to recover, and hopefully end up coming back stronger.

I've mentioned before that injuries are education, and I'm going to take this opportunity to figure out how to train around this new injury and recover as soon as possible (without getting re-injured).

Bench Press: 300x5x5

In other news, I bench pressed (reverse grip) 300 lb for 5 sets of 5:

I remember when I benched 300 lb for the first time (actually it was 137.5 Kg, or ~302.5 lb) on April 28, 2011, it was a milestone for me, and I felt like I was finally a real man. Now, almost 2 years later, I'm repping it out. Consistency works!

The first time I benched pressed 300 lb+

I may take a de-load week for bench press for this upcoming week, simply because my triceps and chest have been feeling worn out lately, and I'm starting to have irrational (probably) pec tear paranoia. I've been benching twice a week since last Fall I think, and have kept on adding weight mostly every week since.

Either I'm going to stick with benching on Monday and Friday, and simply lower the intensity (weight) and/or volume.

OR, I might do overhead presses on Monday and Friday, and bench press only once on Wednesday. We'll see.

Stuff You Should Read

The Art Of The Reverse Grip Bench Press (NSFW) by Jamie Lewis
Note: This is the first solid article on the reverse grip bench press. I'm working on my own article on the topic, and thought I was going to be the first, but Jamie Lewis beat me to it!
How To Deadlift By Brian Carroll
A Lion in Iron: Women—Be More, Not Less by Alexander Cortes