Archives For Bench Press

John Phung

Training Log: Monday November 26, 2012

November 26, 2012 — Leave a comment

Texas method volume day.

Foam Rolling

High Bar Squat

Struggling at 415 for the past few weeks. Might have to drop down in weight and do sets of 5.

  • 45lbs: 20
  • 140lbs: 10
  • 230lbs: 5
  • 320lbs: 3
  • 410lbs: 2
  • 460lbs: 1
  • 415lbs: 3,3,3,3,X,1
    • 4th set, felt something odd sensation in my left calf at the bottom of the squat
    • 5th set: missed on 2nd rep. GRrr..
  • 380lbs: 5

Reverse Grip Bench Press (Paused)

  • 45lbs: 10
  • 140lbs: 5
  • 230lbs: 3
  • 320lbs: 1
  • 265lbs: 5,5,5,3
    • Missed on 4th rep, 4th set.
    • +5lbs from last week
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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

Training Log: Monday September 24, 2012

September 24, 2012 — Leave a comment

Foam Rolling

  • 10 minutes

High Bar Squat

  • 45lbs: 20
  • 140lbs: 10
  • 230lbs: 5
  • 320lbs: 3
  • 410lbs: 2
  • 460lbs: 1
  • 395lbs: 3,3,3,3,3,3,3,3,3.5
    • About 2.5-3 minutes in between sets.
    • +5lbs from last week.
    • Last set of 5, I had to take progressively more breaths with every rep.

Face Pulls

  • 60lbs: 10
  • 80lbs: 8

Close Grip Bench Press

  • 45lbs: 10
  • 100lbs: 8
  • 140lbs: 5
  • 190lbs: 3
  • 245lbs: 5,5,5
    • +5lbs from last week, but 3 sets instead of 5.
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John Phung

Training Log: Monday September 17, 2012

September 17, 2012 — Leave a comment

Foam Rolling

  • 10 minutes

High Bar Squat

  • 45lbs: 20
  • 140lbs: 10
  • 230lbs: 5
  • 320lbs: 3
  • 410lbs: 2
  • 460lbs: 1
  • 390lbs: 3,3,3,3,3,3,3,3,3,3
    • About 2.5 minutes in between sets.
    • +5lbs from last week.
    • Failed on 4th rep

Close Grip Bench Press

Adding in close grip bench presses to see if it helps my regular bench.

  • 45lbs: 10
  • 100lbs: 8
  • 140lbs: 5
  • 190lbs: 3
  • 240lbs: 5,5,5,5,5
    • +10lbs from 2 weeks ago
    • Anterior deltoids, pecs and triceps feels more sore than usual
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John Phung

Training Log: Monday September 10, 2012

September 10, 2012 — Leave a comment

Texas method volume day.

I think I discovered the secret to getting big, strong and consistently setting PR's...

Adrenaline rushes from wasps flying around in my basement home gym.

I must have vacuumed 20+ wasps today!

Foam Rolling

  • 10 minutes

Jump Rope

  • 3 minutes

L-Sit Chin Ups (V-Grip)

  • 10

High Bar Squat

  • 45lbs: 20
  • 140lbs: 10
  • 230lbs: 5
  • 320lbs: 3
  • 410lbs: 2
  • 430lbs: 1
  • 385lbs: 3,3,3,3,3,3,3,3,3,5
    • About 2.5 minutes in between sets.

Face Pulls

  • 60lbs: 15
  • 85lbs: 10

Bench Press

  • 140lbs: 10
  • 190lbs:5
  • 230lbs: 3
  • 320lbs: 1
  • 282.5lbs: 5,5,5
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