John Phung

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!

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

In Workout Log face pulls, high bar squat, l-sit chin ups, low bar squat, paused bench press, reverse grip bench press

Training Log: Friday March 15, 2013

March 15, 2013 — 2 Comments

My body seems to be healing up pretty good. I no longer experience that much pain when sneezing.

I can be more explosive out of the hole in the squat without feeling much pain or discomfort.

Also, I was planning on deloading this week (including today) for the bench press, but I felt fresh from taking it easy on Monday that I figured heck, why not go for some PR's??

So I did.

Foam Rolling

10 minutes on the black Rumble Roller and lacrosse ball.

Low Bar Squat

45 lb: 20
140 lb: 10
190 lb: 5
230 lb: 5
280 lb: 5
330 lb: 5,5,5
- +5 lb from Wednesday

High Bar Squat

330 lb: 5,5,5
- +5 lb from Wednesday

Face Pulls

70lbs: 15

Reverse Grip Bench Press

45 lb: 10
140 lb: 5
230 lb: 3
280 lb: 1
330 lb: 1
375 lb: 1 *PR - 1RM!
- Back cramped up as I was pressing the bar up. Bar dipped a bit, but I pressed it back up.
- +5 lb PR
320 lb: 5 *PR - 5RM!
- Previous 5RM was 315 lb

In Workout Log 1rm, 5RM, face pulls, foam rolling, high bar squat, intensity day, low bar squat, pr, reverse grip bench press, Texas method

Training Log: Monday February 18, 2013

February 18, 2013 — Leave a comment

Happy Family Day!

Also, today is Texas Method volume day.

Foam Rolling

10 minutes on the black Rumble Roller and lacrosse ball.

L-Sit Chin Ups

Body weight (200 lb): 8

Low Bar Squat

About 3.5 minutes in between sets.

45 lb: 20
140 lb: 10
230 lb: 5
320 lb: 3
370 lb: 2
410 lb: 1
460 lb: 1
410 lb: 3,3,3
- +5 lb from 2 weeks ago.

High Bar Squat

410 lb: 3,3
- Same weight as last week, but only 2 sets (last week did 5 sets and no low bar squats).
360 lb: 5,5,5
- +2.5 lb from last week (microloading with fractional plates).

Face Pulls

70 lb: 13

Reverse Grip Bench Press

Reverse Grip Bench Press: 292.5 lb

Paused until work sets. Paused first rep on work sets.

Right pec a bit sore.

45 lb: 10
140 lb: 5
230 lb: 3
320 lb: 1
292.5 lb: 5,5,5,5,5
- +2.5 lb from last week.

In Workout Log face pulls, high bar squat, l-sit chin ups, reverse grip bench press, Texas Method volume day

Training Log: Monday February 11, 2013

February 11, 2013 — Leave a comment

Texas Method volume day.

Going to take out low bar squats and replace them with high bar squats this week. Low back aches.

L-Sit Chin Ups

Body weight (200 lb):10,10
- Performed before and after foam rolling.

Foam Rolling

20 minutes on the black Rumble Roller and lacrosse ball.

High Bar Squat

About 3.5 minutes in between sets.

45 lb: 20
140 lb: 10
230 lb: 5
320 lb: 3
370 lb: 1
410 lb: 1
440 lb: 1
410 lb: 3,3,3,3,3
- Was supposed to be 407.5 lb, but I already had 410 on the bar, and I did 410x3x3 a couple of days ago, so decided to do 410 lb. Plus, 4 plates on each side looks cool (but not as nice as 5 plates on each side).
357.5 lb: 5,5,5
- +2.5 lb from last week.

Face Pulls

70 lb: 13

Reverse Grip Bench Press

Paused until work sets. Paused first rep on work sets.

45 lb: 10
140 lb: 5
230 lb: 3
320 lb: 1
290 lb: 5,4*,5,5,5
- +2.5 lb from last week (microloading with fractional plates).
- *Missed on the 5th rep, 2nd set. Slipped on the bench! Had a towel on top of the anti-slip liner (towel used to absorb sweat). After I slipped, the bar was still in my hands. Tried to push it up, but couldn't. Gah. Took off the towel after that set.