Training Log: Wednesday November 28, 2012

November 28, 2012 — Leave a comment

Texas method recovery day.

Foam Rolling

Low Bar Back Squat (Wide)

  • 45lbs: 15
  • 140lbs: 10
  • 230lbs: 5
  • 320lbs: 3
  • 410lbs: 1
  • 460lbs: 1
  • 410lbs: 3

Overhead Press

Set the height of the J-hooks 1 hole higher today, because I always seem to re-rack the bar too high. It's about 1 1/2" higher than normal.

The bar was at Adam's apple level. I think this made it easier to get the 1st rep up, because I could drop the bar a inch or so towards my shoulders, causing a stretch reflex for the 1st rep (normally at shoulder level and press at a dead stop).

  • 45lbs: 10
  • 75lbs: 8
  • 100lbs:5
  • 140lbs:3
  • 190lbs: 1
  • 240lbs: 1 *1RM
    • Damn. This shot up like it was nothing. I was feeling a bit confused after the set and thought I had mis-loaded the bar.
  • 245lbs: MISSED
    • Thought I could get this no problem considering how easy 240lbs felt. Nope. Maybe in the next few weeks.
  • 230lbs: 2 *2RM
  • 225lbs: 3 *3RM
  • 215lbs: 4
    • Aimed for 5 reps (and a 5RM) but ran out of power.

 

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John Phung

Training Log: Tuesday November 27, 2012

November 27, 2012 — Leave a comment

Decided to do a bodybuilding back workout today. Slow controlled reps, little rest in between sets. Lats are pumped. I feel like I have wings...or a turtle shell.

Reverse Grip Bent Over Rows

  • 45lbs: 10
  • 100lbs: 10
  • 140lbs: 8,8,8

Bent Over Row

  • 140lbs: 8

Reverse Grip Lat Pull Down

  • 60lbs: 10
  • 100lbs: 10,10,10

Seated Cable Row (Pronated Grip)

  • 100lbs: 10,10,10

Neck Extension (Harness)

  • 30lbs: 20
  • 50lbs: 20
  • 95lbs: 12,12

Neck Flexion (Harness)

  • 30lbs: 20
  • 50lbs: 20
  • 95lbs: 12,12

Neck Side Flexion (Harness)

  • 30lbs: 20
  • 50lbs: 20
  • 65lbs: 12,12
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John Phung

Training Log: Monday November 26, 2012

November 26, 2012 — Leave a comment

Texas method volume day.

Foam Rolling

High Bar Squat

Struggling at 415 for the past few weeks. Might have to drop down in weight and do sets of 5.

  • 45lbs: 20
  • 140lbs: 10
  • 230lbs: 5
  • 320lbs: 3
  • 410lbs: 2
  • 460lbs: 1
  • 415lbs: 3,3,3,3,X,1
    • 4th set, felt something odd sensation in my left calf at the bottom of the squat
    • 5th set: missed on 2nd rep. GRrr..
  • 380lbs: 5

Reverse Grip Bench Press (Paused)

  • 45lbs: 10
  • 140lbs: 5
  • 230lbs: 3
  • 320lbs: 1
  • 265lbs: 5,5,5,3
    • Missed on 4th rep, 4th set.
    • +5lbs from last week
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John Phung

520lbs Hook Grip Deadlift PR, Brutal Squats, Coaching Eye and Ramon Dekkers

November 25, 2012 — Leave a comment

Well I totally missed on the 350lbs reverse grip bench press last Friday due to pain radiating from my shoulders down my arms, but I did manage to get a 520lbs hook grip deadlift PR (video).

Anyways, check these out:

  1. The Chaos And Pain Guide To Brutal Squats by Jamie Lewis
  2. The Coaching Eye by Stef Bradford
  3. Gods of War: Ramon Dekkers by T.P. Grant
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Training Log: Friday November 23, 2012

November 23, 2012 — Leave a comment

Texas method intensity day.

Foam Rolling

Low Bar Squat

  • 45lbs: 20
  • 140lbs:10
  • 230lbs: 5
  • 320lbs: 3
  • 410lbs: 2
  • 460lbs: 1
  • 435lbs: 3
  • 395lbs: 5

Reverse Grip Bench Press (Paused)

Pain radiating from my shoulders down both my arms (mostly left) after squats.

Affected my bench press. Going to cut it short for today.

  • 45lbs: 10
  • 140lbs: 5
  • 230lbs: 3
  • 300lbs: 1
  • 350lbs: MISSED

Deadlift

Hook grip.

  • 140lbs: 5
  • 230lbs: 5
  • 320lbs: 3
  • 410lbs: 1
  • 460lbs: 1
  • 505lbs: 1
  • 520lbs: 1?,1
    • Thought I didn't lock it out. From the video it looks like I did.
  • 530lbs: X,X,X
    • Missed first time, then took off shoes and tried in socks. Felt slippery standing on plates, so I put on my deadlift slippers. Got it up, but couldn't lock it out.
  • 470lbs: 3
    • Straps.
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