John Phung

Training Log: Wednesday November 14, 2012

November 14, 2012 — Leave a comment

Texas method recovery day.

Sharp pain on the outside of my lower leg, right side. I do not know why.

Foam Rolling

Paused Low Bar Back Squat (Wide)

  • 45lbs: 20
  • 140lbs: 10
  • 230lbs: 5
  • 320lbs: 3
  • 410lbs: 2
    • Pain on the outside of my right upper thigh (experienced this on Monday) after 410lbs. Going to stop for now.

Overhead Press

Triceps feel burned out today. Maybe from hitting the heavy bag yesterday. Couldn't even get 2 reps at 225 (aiming for 3), but 215 is a 4RM haha.

  • 45lbs: 10
  • 75lbs: 8
  • 100lbs:5
  • 140lbs:3
  • 190lbs: 1
  • 225lbs: 1,1
  • 215lbs: 4
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John Phung

Training Log: Tuesday November 13, 2012

November 13, 2012 — Leave a comment

Foam Rolling

Heavy Bag

  • 15 minutes
    • Punching. I love the feeling of my bare knuckles piercing into the heavy bag.

Front Squat

  • 45lbs: 10
  • 140lbs: 5
  • 230lbs: 3
  • 280lbs: 3
    • Paused

L-Sit V-Grip Chin Ups

  • Body weight (~202lbs): 10,10,

Neck Extension (Harness)

  • 30lbs: 20
  • 50lbs: 20
  • 80lbs: 19
  • 70lbs: 16

Neck Flexion (Harness)

  • 30lbs: 20
  • 50lbs: 20
  • 80lbs: 20
  • 70lbs: 20

Neck Side Flexion (Harness)

  • 30lbs: 20
  • 50lbs: 20
  • 55lbs: 20
  • 50lbs: 20

Inverted Rows

  • Body weight (~202lbs): 15,15
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John Phung

Training Log: Monday November 13, 2012

November 12, 2012 — Leave a comment

Texas method volume day.

Foam Rolling

High Bar Squat

  • 45lbs: 20
  • 140lbs: 10
  • 230lbs: 5
  • 320lbs: 3
  • 370lbs: 2
  • 410lbs: 1
  • 460lbs: 1
  • 415lbs: 3,3,3,3,2
    • Missed on last set at 415.  Planned for 10 sets. Felt some pain on the right side just below my hip. Feels like a charlie horse.

Reverse Grip Bench Press (Paused)

  • 45lbs: 10
  • 140lbs: 5
  • 230lbs: 3
  • 320lbs: 1
  • 255lbs: 5,5,5,5,5
    • +5lbs from last week.
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John Phung

Some PRs, No Squats or Barbell Rows, Deadlift Cues and Marty Gallagher

November 11, 2012 — Leave a comment

Got a 210lbs x 5 OHP PR this week, and hit a paused bench PR of 340lbs as well.

I am sensing a 225lbs x 3 OHP and bench press of 345lbs very soon...!!

Anyways, check out a couple of articles I came across his past week, and a really insightful interview with Marty Gallagher:

  1. No Squats and Barbell Rowing? By Ben Bruno
  2. 3 Coaching Cues For The Deadlift by Eric Cressey
  3. Marty Gallagher Interview on Iron Radio
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Training Log: Friday November 9, 2012

November 9, 2012 — Leave a comment

Texas method intensity day.

Foam Rolling

Low Bar Squat

  • 45lbs: 20
  • 140lbs:10
  • 230lbs: 5
  • 320lbs: 3
  • 410lbs: 1
  • 460lbs: 1
  • 430lbs: 3
  • 390lbs: 5

Reverse Grip Bench Press (Paused)

  • 45lbs: 10
  • 140lbs: 5
  • 230lbs: 3
  • 320lbs: 1
  • 340lbs: 1
    • Paused bench press PR! Also matches my close grip and regular grip bench press (non-pause).
  • 345lbs: MISSED
    • Felt like I almost had it, but then right arm gave out. Next time!
  • 295lbs: 3,3,3
    • +5lbs from last week

Deadlift

Hook grip up until 465lbs.

  • 140lbs: 10
  • 230lbs: 5
  • 320lbs: 3
  • 410lbs: 2
  • 500lbs: 1,1,1
  • 465lbs: 5
    • Straps
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