John Phung

Texas method recovery day.

Foam Rolling

• 10 minutes on the black Rumble Roller and lacrosse ball.

L-Sit V-Grip Pull Ups

• Body weight (~200 lb): 8

Front Squat

Used straps. I find that if I bring my hands together and place my fists under my chin, it feels comfortable and stable.

• 45 lb: 10
• 100 lb: 10
• 140 lb: 5
• 230 lb: 3
• 280 lb: 1
• 340 lb: 1 * PR!
  • +10 lb PR from a couple of weeks ago!
• 350 lb: 1 * PR!
  • +10 lb PR from a couple of minutes ago!
  • Not hard, but not easy. Not bad.
• 250 lb: 3,3,3
  • +5 lb from last Tuesday.

Overhead Press

• 45 lb: 10
• 75 lb: 8
• 100 lb: 5
• 140 lb: 3
• 190 lb: 1
• 230 lb: 1
• 265 lb: MISSED
  • Nope.
• 230 lb: 1
  • Missed on the 2nd rep.
  • Going to stop here for OHP. Allow my shoulders and triceps more time for recovery.

Barbell Curl

• 45 lb: 10
• 70 lb: 10,10,10,10
• 45 lb: 10

Texas method recovery day.

Foam Rolling

• 10 minutes on the black Rumble Roller and lacrosse ball.

L-Sit V-Grip Pull Ups

• Body weight (~200 lb): 8

Front Squat

Used straps, but no Fat Gripz this time. Instead, I positioned the neoprene padding part of the straps so that it was in between my shoulders and the bar.

• 45 lb: 10
• 100 lb: 10
• 140 lb: 5
• 230 lb: 3
• 280 lb: 1
• 320 lb: 1
• 245 lb: 3,3,3
  • +5 lb from last Tuesday.

Overhead Press

• 45 lb: 10
• 75 lb: 8
• 100 lb: 5
• 140 lb: 3
• 190 lb: 1
• 230 lb: 1
• 260 lb: 1 * PR!
  • New 1 rep max by 5 lb! Missed this weight last week.
  • Held it at the top for a few moments just further own the weight and to feel like a champion. Also, for core stability training.
• 230 lb: 3
• 200 lb: 5
• 140 lb: 10

Barbell Curl

• 45 lb: 10
• 85 lb: 10

Texas method recovery day.

Foam Rolling

• 10 minutes on the black Rumble Roller and lacrosse ball.

L-Sit V-Grip Pull Ups

• Body weight (~200 lb): 8

Low Bar Squat (Paused)

Exhaled and inhaled at the bottom (1 breath).

• 45 lb: 20
• 140 lb: 10
• 230 lb: 5
• 320 lb: 3,3,3

Overhead Press

ARGH 260 lb was so close!

My back (low and middle) was feeling a bit sore, probably from maxing out on front squats yesterday. For some reason, the left side was a bit more sore than my right. This might have caused my core to be weak on one side.

Maybe I'll try again next week.

• 45 lb: 10
• 75 lb: 8
• 100 lb: 5
• 140 lb: 3
• 190 lb: 1
• 230 lb: 1
• 260 lb: MISSED
  • Dammit almost had it. Left arm did not want to extend.
• 260 lb: MISSED
  • Not even close.
• 230 lb: 1
  • Wanted 3, but out of energy from attempting 260 lb.

Barbell Curl

• 45 lb: 10
• 85 lb: 10,10