John Phung

Training Log: Friday December 21, 2012

December 21, 2012 — Leave a comment

Texas method intensity day.

Foam Rolling

10 minutes on the Rumble Roller and lacrosse ball.

Low Bar Squat

45lbs: 20
140lbs:10
230lbs: 5
320lbs: 3
410lbs: 1
460lbs: 1
440lbs: 2
- Missed on 3rd rep. Hm.
410lbs: 3

High Bar Squat

372.5lbs: 5
- +2.5lbs from last week

Face Pulls

70lbs: 10
80lbs: 9

Reverse Grip Bench Press

45lbs: 10
140lbs: 5
230lbs: 3
320lbs: 3 *PR
- 3RM - aimed for 2, but felt the power to crank out another rep.
300lbs: 5 *PR
- 5RM. Planning on 307.5x3x3, but since I got the 3RM, wasn't sure I could complete all the planned sets. Settled for 5RM instead.

Deadlift

Hook grip. Wore my Vibram Ten Toes today.

140lbs: 5
230lbs: 5
320lbs: 3
410lbs: 1
460lbs: 1
550lbs: X,X
482.5lbs: 3
- Straps.

In Workout Log deadlift, face pulls, high bar squat, hook grip, intensity day, low bar squat, reverse grip bench press, Texas method

Training Log: Friday December 14, 2012

December 14, 2012 — Leave a comment

Texas method intensity day.

Foam Rolling

10 minutes on the Rumble Roller and lacrosse ball.

Low Bar Squat

45lbs: 20
140lbs:10
230lbs: 5
320lbs: 3
410lbs: 1
460lbs: 1
440lbs: 3

High Bar Squat

370lbs: 5

Face Pulls

70lbs: 10
80lbs: 8

Reverse Grip Bench Press

45lbs: 10
140lbs: 5
230lbs: 3
300lbs: 1
340lbs: 1
- Mis-loaded bar! Thought it was 350lbs. No wonder it felt so easy.
350lbs: 1 *PR
- Been trying to get this for a month!
307.5lbs: 3,2
- +2.5lbs from last week
- Missed on 2nd set, 3rd rep. I'll stop for now. Got a PR so I'm happy.

Deadlift

Hook grip. Wore my Chuck Taylors today.

140lbs: 5
230lbs: 5
320lbs: 3
410lbs: 1
460lbs: 1
540lbs: MISSED
540lbs: 1 *PR?
- Didn't feel locked out. Looked OK, I think.
540lbs: MISSED
560lbs: MISSED
- Straps. Blah.
480lbs: 3
- Straps.

In Workout Log deadlift, face pulls, high bar squat, hook grip, intensity day, low bar squat, reverse grip bench press, Texas method

Training Log: Friday September 28, 2012

September 28, 2012 — Leave a comment

Texas Method intensity day.

Foam Rolling

10 minutes

High Bar Squat

45lbs: 20
140lbs: 10
230lbs: 5
320lbs: 3
410bs: 2
460lbs: 1
495lbs: 1
- FINALLY! After a couple of weeks of missing at this weight, finally got.
500lbs: MISSED
- Felt the bar move forward a little bit in the hole. Cannot power it up.
460lbs: 1
- Failed at 2nd rep. Out of Chakra.

Face Pulls

60lbs: 15

Close Grip Bench Press

45lbs: 12
140lbs: 5
230lbs: 3
280lbs: 1
345lbs: MISSED
- Forearm pain.

Rack Pulls

About 6 1/4" off the ground. (at the #3 hole in my power rack and standing on a 3/4" piece of wood).

140lbs: 10
230lbs: 5
320lbs: 3
410lbs: 2
500lbs: 1
600lbs: 1,1
- Torn a callus on my right hand, ring finger during the last set. First time ever tearing a callus! Picture below.

In Workout Log close grip bench press, face pulls, high bar squat, intensity day, Texas method, torn callus

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.