John Phung

355 lb Bench Press, 255 lb OHP, Proper Abbreviation For Pounds, Strength, Buy My Book and Squatting Big

December 30, 2012 — Leave a comment

This was the final week of 2012 and I managed to squeeze out a few PR's after fueling up on a big Christmas dinner:

355 lb Bench Press

255 lb Overhead Press

230 lb x 3 Overhead Press

Not bad!

I wanted to get a 550 lb deadlift as well, but only managed to get it to my knees.

On a side note, I discovered the proper abbreviation for "pounds" is "lb" and not "lbs" as I have written for a long time 😐

This applies to single and plural usage of "pounds" (when it comes to mass, that is).

Anyways, came across some good articles this week. Check it out!

What Is Strength And Why Do You Need It by Charles Stanley
"Happy Holidays, Now Buy My Fitness/Nutrition Book" by Brian Hill
Squatting Big by Blaine Summer (who is an IPF Powerlifting World Champion and World Record Holder)

In Weekly Review Bench Press, blaine summer, brian hill, Charles Stanley, ebook, ipf, lb, lbs, libra, ohp, overhead press, pounds, reverse grip bench press, squatting big, what is strength

Training Log: Friday December 28, 2012

December 28, 2012 — Leave a comment

Texas method intensity day.

Foam Rolling

10 minutes on the Rumble Roller and lacrosse ball.

Low Bar Squat

45lbs: 20
140lbs:10
230lbs: 5
320lbs: 3
410lbs: 1
460lbs: 1
410lbs: 3,3

High Bar Squat

375lbs: 5
- +2.5lbs from last week

Face Pulls

70lbs: 12

Reverse Grip Bench Press

45lbs: 10
140lbs: 5
230lbs: 3
320lbs: 1
355lbs: 1,1 *PR
- I got it the first time, but I ran out of film while recording the video. Had to do another set so I could get this on video.
307.5lbs: 1
- Body slid backwards on the descent of the 2nd rep. Screw the rest of the sets, I got a PR today, and I did it twice!

Deadlift

Hook grip. I think my pain tolerance is higher now because I miss reps due to not being able to lift the weight, and not because of thumb pain.

140lbs: 5
230lbs: 5
320lbs: 3
410lbs: 1
500lbs: 1
550lbs: MISSED
- Got this to my knees.
545lbs: MISSED
- Got this to below my knees.
410lbs: 5
- Straps.

In Workout Log deadlift, face pulls, high bar squat, hook grip, intensity day, low bar squat, reverse grip bench press, Texas method

Training Log: Wednesday December 26, 2012

December 26, 2012 — Leave a comment

Texas method recovery day.

Foam Rolling

10 minutes on the Rumble Roller and lacrosse ball.

Barbell Curl

Left elbow acting up. Curling out the pain.

45lbs: 15

Low Bar Squat

45lbs: 20
140lbs: 10
230lbs: 5
330lbs: 5

High Bar Squat

330lbs: 5

Overhead Press

Took an even narrower grip, and raised the j-hooks by 1.5".

45lbs: 10
75lbs: 8
100lbs:5
140lbs:3
190lbs: 1
210lbs: 1
252.5lbs: 1 *PR
- This just flew up.
255lbs: MISSED
- Right wrist wobbled, left plates hit the power rack when unracking the bar.
255lb: 1 *PR
- I was going to move onto my other sets. Took off the plates on one side, then said "fuck it" and put it back on to try again.
- +5lbs PR
230lbs: 3 *PR
170lbs: 9 *PR
- Aiming for 10
- 9RM haha

In Workout Log high bar squat, low bar squat, overhead press, recovery day, standing overhead press, Texas method

Training Log: Tuesday December 25, 2012

December 25, 2012 — Leave a comment

Christmas workout. No excuses.

Post workout meal(s) should be pretty damn epic.

Jump Rope

3 minutes on, 1 minute off
3 minutes on, 1 minute off
3 minutes on, 1 minute off

L-Sit Chin Ups

Body weight (200lbs): 11,10,10,10,10
- Performed before, in between sets, and after neck exercise.
- I'm going to progress super slowly, adding 1 rep set per week.

Neck Training

Using the Ironmind neck harness and low pulley attachment.

+2 reps from last week on main sets, but 1 less set.

Neck Extension (Harness)

30lbs: 20
60lbs: 20
100bs: 17,17

Neck Flexion (Harness)

30lbs: 20
60lbs: 20
100lbs: 17,17

Neck Side Flexion (Harness)

30lbs: 20
50lbs: 20
70lbs: 17,17

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

Merry Christmas Everybody!

December 25, 2012 — 1 Comment

A MANLY Christmas to you all!

That is, eat big today, lift big later 😉

Santa, you son of a bitch gif via Vic Nguyen.

Awesome pic, but I think Santa and the other guy needs to squat more.

If you don't know what this picture is referencing, then check out the epic handshake from the movie "Predator" with Arnold Schwarzenegger and Apollo Creed: