Archives For Bench Press

#Workout Log: Mon June 6 [Volume]

June 6, 2011 — Leave a comment

Power Clean

72.5 kg (159.5lbs): 3,3,3,3,3

Squat

162.5 kg (357.5lbs): 5,5,5

Bench Press

117.5 kg (258.5lbs): 5,5,5

Notes

  • Lowered the volume of my main lifts to 3x5 (from 5x5) because I'll be hitting the pads 2x/week for the rest of this month and I don't want to over train.
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John Phung

#Workout Log: Wed June 1 [Recovery]

June 1, 2011 — Leave a comment

#PowerClean

67.5kg (148.5lbs): 3,3,3,3,3

#Squat

122.5 kg (269.5lbs): 5,5

#BenchPress

102.5 kg (225.5lbs): 5,5,5

#ChinUp

BW - 89 kg (195.8lbs): 13,8,7

Notes:

  • Lowered the weight for the squat and bench press. Squat should be 80% of Monday's 5x5 weight. Before I was just adding 2.5kg every week to my squat during recovery days, but this was incorrect.
  • Squat: 80% of 160kg is 128kg, so increase the weight accordingly next week.
  • Bench press is 89% of the previous 5x5 bench press weight (from 115kg to 102.5kg).
  • Lower back and right hamstring sore from yesterday's pad training
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Workout Log: Fri May 27 [Intensity]

May 27, 2011 — Leave a comment

Power clean

77.5 kg (170.5lbs): 3,3,3,3,3

Squat

182.5 kg (401.5lbs): 2,2,1

  • Failed first attempt. Dead squatted 122.5 kg from pins to rack.
  • Failed last set, last rep

Bench

137.5 kg (302.5lbs): 2,2

Deadlift

207.5 kg (456.5lbs): 3,2

  • Couldn't lockout on the last rep, last set

Dips

Body weight (~88.4 kg): 15,15,15

Notes

  • Felt fresh after the workout.
  • Squat - Feel easy unracking and walking with the weight. Still tough at the bottom.
  • Recording videos and reviewing them with a critical eye sure help. Can spot imperfections in technique.
  • Struggling with the weight seems a lot longer when performing compared to watching a video of you doing the exercise.
    • 1 sec feels like forever when the weight slows down or temporarily stuck.
  • Burping after workout taste like fish oil...
  • Wore 2 shirts - tight undershirt and normal t-shirt. I can't remember where I read about it, but wearing 2 shirts seem to keep the bar in place while squatting. Time to buy more tight undershirts! Black of course.

Videos

Squat 182.5 kg (401.5 lbs): 2RM

Bench Press 137.5 kg (302.5lbs): 2RM

Deadlift 207.5 kg (456.5lbs): 2RM

Squat 182.5 kg (401.5 lbs)
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Workout Log: Mon May 23 [Volume]

May 23, 2011 — Leave a comment

Power clean

65 kg (143lbs): 3,3,3,3,3

Squat

160 kg (352lbs): 5,5,4

Bench Press

115 kg (253lbs): 5,5,5,5,4

Notes:

Squat

  • Failed on last rep, 3rd set
  • Planned on doing 5 x 5 but felt too hot/ light headed

Bench

  • Failed last rep at bottom

Video:

Here's a video of the 4th set of bench press. Left arm looks kinda huge for some reason lol

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John Phung

Wednesday Workout Log: Texas Method Recovery Day

May 18, 2011 — Leave a comment

Power clean

62.5 kg (137.5 lbs): 3,3,3,3,3

Squat

135 kg (297 lbs): 5,5

Bench Press

112.5 kg (247.5 lbs): 5,5,5

Chin ups

11,8,6

45 degree hyper-extension

10,10,10

Weighted decline sit ups

15 lbs: 8,8,3

Notes

  • Body weight: 88.3 kg (194.3 lbs)
  • Superset hypers & sit ups
  • Chin up on a skinny bar
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