John Phung

Training Log: Wednesday November 21, 2012

November 21, 2012 — Leave a comment

Texas Method recovery day.

Foam Rolling

High Bar Squat

  • 45lbs: 20
  • 140lbs: 10
  • 230lbs: 5
  • 320lbs: 3
  • 410lbs: 1
  • 460lbs: 1
  • 420lbs: 3
  • 375lbs: 5

Overhead Press

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

  • 45lbs: 10
  • 75lbs: 8
  • 100lbs:5
  • 140lbs:3
  • 190lbs: 1
  • 230lbs: 1
    • Missed on 2nd rep, 1st set
  • 240lbs: X,X
    • 1st set: bar was too far in front of my body. Lost balance
    • 2nd set: felt like I could have pushed it up, but my right arm gave out
  • 220lbs: 3
    • 3RM I think
  • 212.5lbs: 5
    • 5RM...by 2.5lbs!
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John Phung

Training Log: Tuesday November 20, 2012

November 20, 2012 — Leave a comment

Plagued with hiccups all throughout today's workout -_-;

Heavy Bag

  • 5 minutes

L-Sit V-Grip Pull Ups

  • Body weight (~202lbs): 10

Front Squat

  • 45lbs: 10
  • 140lbs: 5
  • 230lbs: 3
  • 320lbs: 1
  • 265lbs: 3,3
    • Paused

Neck Extension (Harness)

  • 30lbs: 20
  • 50lbs: 20
  • 85lbs: 12
  • 95lbs: 10,10

Neck Flexion (Harness)

  • 30lbs: 20
  • 50lbs: 20
  • 85lbs: 12
  • 95lbs: 10,10

Neck Side Flexion (Harness)

  • 30lbs: 20
  • 50lbs: 20
  • 60lbs: 12
  • 65lbs: 10,10
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John Phung

Training Log: Monday November 19, 2012

November 19, 2012 — Leave a comment

Texas method volume day.

Foam Rolling

Low Bar Squat

Medium stance today. Feel a lot stronger in this stance compared to a wide stance.

  • 45lbs: 10
  • 140lbs: 10
  • 230lbs: 5
  • 320lbs: 3
  • 410lbs: 2
  • 460lbs: 1
  • 385lbs: 3,3,3,3,3,3,3,3,3,3
    • About 3.5 minutes in between sets
    • +5lbs from 2 weeks ago

Reverse Grip Bench Press (Paused)

  • 45lbs: 10
  • 140lbs: 5
  • 230lbs: 3
  • 320lbs: 1
  • 260lbs: 5,5,5,5,5
    • +5lbs from last week.
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John Phung

345lbs Bench Press PR, Marvin Eder, Jonathon Sullivan and Genetic Factors

November 18, 2012 — Leave a comment

Got a 345lbs bench press PR this week, and I have a feeling I'll probably hit 350lbs next week.

400lbs is still a loooong way to go...

Anyways, check these out:

  1. Lessons Learned from Marvin Eder by Bret Contreras
  2. Jonathon Sullivan Interview at StartingStrength.com
  3. 4 Genetic Factors That Determine Your Success by Matt Brzycki
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Training Log: Friday November 16, 2012

November 16, 2012 — Leave a comment

Texas method intensity day.

Foam Rolling

High Bar Squat

Pain on the lateral side of my side thigh during heavier sets (>410lbs) just below my hip. Feels like I took a leg kick there.

  • 45lbs: 20
  • 140lbs: 10
  • 230lbs: 5
  • 320lbs: 3
  • 410bs: 2
  • 460lbs: 1
  • 430lbs: 3

Reverse Grip Bench Press (Paused)

  • 45lbs: 10
  • 140lbs: 5
  • 230lbs: 3
  • 300lbs: 1
  • 345lbs: 1
  • 350lbs: MISSED
  • 300lbs: 3,3,3
    • +5lbs from last week

Deadlift

Tried deadlifting in my Romaleos2. Thumbs feeling tender from last week (via hook grip). Strapped up at 500.

  • 140lbs: 5
  • 230lbs: 5
  • 320lbs: 3
  • 410lbs: 2
  • 500lbs: 2
    • Straps
  • 470lbs: 2
    • Straps. Tired. Stopped after 2 reps.
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