John Phung

Training Log: Friday February 15, 2013

February 15, 2013 — Leave a comment

Texas method intensity day.

Foam Rolling

20 minutes on the black Rumble Roller and lacrosse ball.

L-Sit Chin Up

Body weight (200 lb): 8

High Bar Squat

Normally I do low bar back squat (3x3) followed by high bar squat (2x5). But I got a 5RM today so it's good enough.

45 lb: 20
140 lb:10
230 lb: 5
320 lb: 3
370 lb: 2
410 lb: 1
460 lb: 1
427.5 lb: 5 *PR!
- 5RM! Didn't even feel that difficult. Pretty sure I could have gotten 430x5 haha

Face Pulls

70lbs: 13

Reverse Grip Bench Press

Wanted to film this at multiple angles to see what it looks like.

45 lb: 10
140 lb: 5
230 lb: 3
280 lb: 1
340 lb: 1
- Missed on 2nd rep. Maybe I need to cut down the volume on OHP on Wednesday.
317.5 lb: 3,3,3
- +2.5 from 2 weeks ago.

Rack Pulls

Set the safeties in the number 4 hole in my rack. Just below the knees. Kinda.

140 lb: 10
230 lb: 5
320 lb: 3
410 lb: 2
500 lb: 1
550 lb: 1
600 lb: 1
550 lb: 3,3
500 lb: 5

In Workout Log 5RM, high bar squat, intensity day, Rack Pulls, reverse grip bench press, Texas method

Training Log: Wednesday February 13, 2013

February 13, 2013 — Leave a comment

Texas Method recovery day.

Foam Rolling

20 minutes on the black Rumble Roller and lacrosse ball.

L-Sit Chin Up

Body weight (200 lb): 8

High Bar Squat (Paused)

45 lb: 20
140 lb: 10
230 lb: 5
332.5 lb: 5,
- +2.5 lb from last week.

Overhead Press

45 lb: 10
75 lb: 8
100 lb: 5
140 lb: 3
200 lb: 1
240 lb: X,1
- Bar was too far forward on the 1st set.
225 lb: 3,3,3
- Nice, got 3x3.

Modified Bradford Press

Basically an overhead press alternating with a behind the neck press.

Or a Bradford press, but locking out at the very top.

Muscle cleaned into position.

140 lb: 5,5

In Workout Log behind the neck standing overhead press, foam rolling, low bar squat, Modified Bradford Press, overhead press, paused squat, recovery day, Texas method

Training Log: Tuesday February 12, 2013

February 12, 2013 — Leave a comment

L-Sit Chin Ups

Body weight (200 lb): 10,10,10
- Performed throughout workout.

Foam Rolling

15 minutes

Jump Rope & Heavy Bag

1 minute rest in between rounds.

Jump rope: 3 minutes
Heavy bag: 3 minutes (right kicks)
Jump rope: 3 minutes
Heavy bag: 3 minutes (left kicks)
Jump rope: 3 minutes

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
110 lb: 6
115 lb: 6
75 lb: 12

Neck Flexion (Harness)

30 lb: 20
60 lb: 20
100 lb: 10
110 lb: 6
115 lb: 6
75 lb: 12

Neck Side Flexion (Harness)

30 lb: 20
50 lb: 20
70 lb: 10
75 lb: 6,6

In Workout Log foam rolling, heavy bag, jump rope, l-sit chin up, neck

Training Log: Monday February 11, 2013

February 11, 2013 — Leave a comment

Texas Method volume day.

Going to take out low bar squats and replace them with high bar squats this week. Low back aches.

L-Sit Chin Ups

Body weight (200 lb):10,10
- Performed before and after foam rolling.

Foam Rolling

20 minutes on the black Rumble Roller and lacrosse ball.

High Bar Squat

About 3.5 minutes in between sets.

45 lb: 20
140 lb: 10
230 lb: 5
320 lb: 3
370 lb: 1
410 lb: 1
440 lb: 1
410 lb: 3,3,3,3,3
- Was supposed to be 407.5 lb, but I already had 410 on the bar, and I did 410x3x3 a couple of days ago, so decided to do 410 lb. Plus, 4 plates on each side looks cool (but not as nice as 5 plates on each side).
357.5 lb: 5,5,5
- +2.5 lb from last week.

Face Pulls

70 lb: 13

Reverse Grip Bench Press

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

45 lb: 10
140 lb: 5
230 lb: 3
320 lb: 1
290 lb: 5,4*,5,5,5
- +2.5 lb from last week (microloading with fractional plates).
- *Missed on the 5th rep, 2nd set. Slipped on the bench! Had a towel on top of the anti-slip liner (towel used to absorb sweat). After I slipped, the bar was still in my hands. Tried to push it up, but couldn't. Gah. Took off the towel after that set.

In Workout Log face pulls, high bar squat, l-sit chin ups, reverse grip bench press, Texas Method volume day

315 x 5 Bench Press PR, Overhead Presses, Dan Green Interview and Healthy Shoulders

February 10, 2013 — Leave a comment

Happy Chinese New Year!

Last week I only managed 4 reps with 315 lb on the bench press. This week I got 5!

Missed out on the 6th rep though. Felt like I almost had it, but it ended up drifting backwards a bit and hit the J-hooks.

Not a big deal. For next Friday, I might try a regular grip bench press and maybe a 2RM at 340 lb.

Also, lowered the volume on my volume days (Monday). My body has been aching more than normal lately (mainly lower back) and I don't think I need tons of volume in 1 day to progress.

I did end up squatting 5x this week however. They were high bar squats. I feel I can squat more often and more frequently with the high bar squat, whereas low bar squats seems to beat me up if I do them too much.

I do recall I squatted frequently (4-5x/week) back when I hit 500+ lb. Might have to squat more often in order to get back to that level again.

For OHP, I have a feeling it's going to be a while before I hit 260 lb. In the mean time, I'm going to increase the volume a bit for overhead presses and do sets across. I also experimented with behind the neck presses (standing) and they felt not too bad.