Training Log: Wednesday May 1, 2013

May 1, 2013 — Leave a comment

Foam Rolling

L-Sit V-Grip Pull Ups

Hook grip.

  • Body weight (~200 lb): 8

Front Squat

Paused my reps until 280 lb.

  • 45 lb: 10
  • 100 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 340 lb: 1
  • 380 lb: 1 * PR!
    • New 1RM by 10 lb!
    • Right side underneath my ribs feel a bit achy.
  • 390 lb: MISSED
    • Didn't take a big breath before the descent.
  • 390 lb: 1 * PR!
    • New 1RM by 10 lb...again!
    • Decided to try 390 lb again after some mental debate. Figured if I just took a deeper breath this time, I would get it.
    • My front squat has now overtaken my bench press.
  • 260 lb: 3,3,3
    • Beltless & paused.
    • 3 sets instead of 5. Don't want to overdo it.

Face Pulls

  • 70 lb: 10
  • 80 lb: 10

Reverse Grip Bench Press

Going to try benching 3 times per week leading up to the meet in June. Mainly for more practice. Let's see what happens.

All reps are paused.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 1
  • 340 lb: 1
  • 350 lb: 1
  • 280 lb: 3,3,3

Modified Bradford Press

1 OHP + 1 BTN = 1 rep.

  • 45 lb: 5
  • 100 lb: 5
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neck training

Training Log: Tuesday April 30, 2013

April 30, 2013 — 2 Comments

L-Sit Chin Up

Fat Gripz. Done throughout the workout.

  • Body weight (~200 lb): 5,5,5,5,5

Heavy Bag and Jump Rope

1 minute rest in between rounds.

Used the Gymboss interval timer to set the intervals.

  • Jump rope: 3 minutes
  • Jump rope: 3 minutes
  • Jump rope: 3 minutes
  • Jump rope: 3 minutes
  • Jump rope: 3 minutes

Neck Training

Using the Ironmind neck harness and low pulley attachment.

neck training

Neck Extension (Harness)

  • 30 lb: 20
  • 60 lb: 20
  • 100 lb: 5
  • 115 lb: 5,5,5
  • 85 lb: 10
    • Drop set. Done right after last set of neck side flexion.
  • 70 lb: 12
    • Drop set.

Neck Flexion (Harness)

  • 30 lb: 20
  • 60 lb: 20
  • 100 lb: 5
  • 115 lb: 5,5,5
  • 85 lb: 10
    • Drop set.
  • 70 lb: 12
    • Drop set.

Neck Side Flexion (Harness)

  • 30 lb: 20
  • 50 lb: 20
  • 70 lb: 5
  • 85 lb: 5,5,5
  • 70 lb: 10
    • Drop set.
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2 Ton Axel Stand

Training Log: Monday April 29, 2013

April 29, 2013 — Leave a comment

Behold the latest addition to "John Phung's Gym For Muscles": 2 Ton Axle Stands used as an adjustable height deadlift jack!

2 Ton Axel Stand

Makes taking off plates super easy!

L-Sit Chin Ups

Fat gripz.

  • Body weight (~200 lb): 5

Low Bar Squat

Paused until work sets.

  • 45 lb: 20
  • 140 lb: 10
  • 230 lb: 5
  • 320 lb: 3
  • 410 lb: 1
  • 440 lb: 1
  • 402.5 lb: 3,3,3,3
    • +2.5 lb from last week.
    • 4 sets instead of 3

High Bar Squat

  • 402.5 lb: 3,3
    • +2.5 lb from last week.
    • 2 sets instead of 3

Low Bar Squat

  • 362.5 lb: 5
    • 1 set instead of 0.

High Bar Squat

  • 362.5 lb: 5,5
    • +2.5 lb from last week.
    • 2 sets instead of 3

Face Pulls

  • 70 lb: 10
  • 80 lb: 10

Reverse Grip Bench Press

Going to start doing paused sets of 3, because sets of 5 is getting too hard and to practice pausing my bench for the competition.

I'm dialing back down on the weight to 300 lb, and increasing the number of sets (10 sets of 3 reps).

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 300 lb: 1
  • 355 lb: X,1
    • Back a little too sweaty, slipped and missed on first set. Changed to tank top after.
    • +5 lb from last week.
  • 300 lb: 3,3,3,3,3,3,3,3,3,3
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"Using no way as way" & "Having no limitation as limitation"

End of The Texas Method, OHP and Front/High/Low Bar Squat PRs, Interval Timer and Stuff You Should Read

April 28, 2013 — Leave a comment

I was planning on 1 PR for this week, but ended up with 4!

Front Squat: 370 lb (1RM)

On Wednesday I got a 370 lb front squat, which is a +20 lb PR from last week. Not too shabby!

For the upcoming weeks, I'm going to fill out the "Front Squat" row in my personal records scoreboard starting with a new 2 rep max (I'm thinking 350'ish), then 3, and maybe 5.

Overhead Press: 240 lb x 2 (2RM)

Did this one on Wednesday. Could have sworn I had overhead pressed 240x2 before, but I couldn't find any record of it.

Low Bar Squat: 440 lb x 5 (5RM)

On Friday I did 440x5, which is a +10 lb PR from February. My form was pretty good for all reps I think. I am satisfied.

High Bar Squat: 440 lb x 5 (5RM)

The next day (Saturday), I managed a high bar squat for 440x5, which is also a +10 lb PR. The last time I got a 5RM was on the same day I did a low bar squat 5RM.

Also, I wanted to get in a training session of squats and deadlifts because I was going to have Chinese buffet for lunch (or in my case, a post-workout meal).

Gymboss Interval Timer Review

Black GymbossI wrote a review for the standalone interval timer known as the Gymboss.

TL;DR: It's a good interval timer.

Buy it if you want something that's compact, simple to use and has a vibration function.

Full review here.

End Of Texas Method

"Using no way as way" & "Having no limitation as limitation"I'm going to stop calling what I'm doing "Texas Method" mainly because what I do now deviates a bit from the program, and I don't want to be confined to a "method" or a "system" if I want to alter my training somehow. (As I write this, I'm reminded of Bruce Lee's saying of, "Using no way as way" & "Having no limitation as limitation").

I've already made many changes. My training now contain some elements of the Texas Method, namely, a higher volume day and a higher intensity day, but sometimes I'll have 2 or 3 PR days per week (Wednesday, which is usually a "recovery day", Friday, and sometimes Saturdays like yesterday). My recovery days are usually "intense" ie. attempting 1 rep maxes, and sometimes they're high in volume. My "intensity days" are sometimes high in volume as well.

I think it's about time to stop calling it the "Texas Method".

In the end, it's just training to get stronger.

Stuff You Should Read

  1. 3 Questions For Better Workouts by Charles Staley
  2. What I Learned To Deadlift 500 Pounds by Greg Nuckols
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Training Log: Saturday April 27, 2013

April 27, 2013 — Leave a comment

Pre-buffet workout. Gotta earn my food!

Foam Rolling

L-Sit Chin Ups

With blue Fat Gripz.

  • Body weight (~200 lb): 5

High Bar Squat

  • 45 lb: 20
  • 140 lb: 10
  • 230 lb: 5
  • 320 lb: 3
  • 410 lb: 1
  • 460 lb: 1
  • 440 lb: 5 * PR! (5RM)
    • 5 rep max

Deadlift

Hook grip, touch and go.

  • 140 lb: 5
  • 190 lb: 5
  • 230 lb: 3
  • 320 lb: 3
  • 370 lb: 2
  • 410 lb: 2
  • 460 lb: 1
  • 500 lb: 1
  • 410 lb: 3
    • First time I did 3 reps with a hook grip that I can remember.
    • Thumbs look like they've been run over by a car. Cool!
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