Archives For foam rolling

Training Log: Thursday June 6, 2013

June 6, 2013 — Leave a comment

Final training session before the meet.

Foam Rolling

Band Pull Aparts

Shoulder Dislocations

  • 10

L-Sit Chin Ups

Hook grip on the B&R bar.

  • Body weight (~207 lb): 6

Low Bar Squat

Paused.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 320 lb: 1

Overhead Press

  • 45 lb: 10
  • 75 lb: 8
  • 100 lb: 5
  • 140 lb: 3
  • 190 lb: 1
  • 225 lb: 1
  • 245 lb: 2 * PR!
    • 2 rep max!
    • Got a meet coming up on Sunday, but I couldn't help myself.

Reverse Grip Bench Press

Paused, and eyes closed.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1

Barbell Curl

  • 45 lb: 20
    • Feelin' the burn
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John Phung

Training Log: Tuesday June 4, 2013

June 4, 2013 — Leave a comment

Foam Rolling

Band Pull Aparts

Shoulder Dislocations

  • 10

L-Sit Chin Ups

Hook grip, on my bar.

  • Body weight (~207 lb): 5,5,5

Jump Rope

1 minute rest in between rounds.

Used the Gymboss interval timer to set the intervals.

  • Jump rope: 3 minutes
  • Jump rope: 3 minutes
  • Jump rope: 3 minutes

Neck Training

Using the Ironmind neck harness and low pulley attachment.

Neck Extension (Harness)

  • 30 lb: 20
  • 60 lb: 20
  • 100 lb: 10

Neck Flexion (Harness)

  • 30 lb: 20
  • 60 lb: 20
  • 100 lb: 10

Neck Side Flexion (Harness)

  • 30 lb: 20
  • 50 lb: 20
  • 80 lb: 10
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330 lb reverse grip bench press (Paused)

Training Log: Monday May 27, 2013

May 27, 2013 — Leave a comment

Final high volume day before the meet.

Foam Rolling

Band Pull Aparts

Shoulder Dislocations

  • 10

L-Sit Chin Ups

Fat gripz.

  • Body weight (~200 lb): 5

Low Bar Squat

Paused up to 465 lb.

Beltless up to 410 lb.

  • 45 lb: 10
  • 140 lb: 10
  • 230 lb: 5
  • 320 lb: 3
  • 410 lb: 1
  • 440 lb: 1
  • 465 lb: 1
  • 410 lb: 3,3,3,3,3
    • Same weight as last week.

High Bar Squat

  • 410 lb: 3,3

Low Bar Squat

  • 370 lb: 5

Face Pulls

  • 70 lb: 12
  • 90 lb: 10

Reverse Grip Bench Press

330 lb reverse grip bench press (Paused)

330 lb Reverse Grip Bench Press (Paused)

Paused.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 1
  • 370 lb: 1
  • 330 lb: 3,3,3,3,3,3
    • +10 lb from last week
    • 6 sets instead of 5. Thought about doing more, but my form was breaking down on the last set.
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John Phung

Training Log: Saturday May 18, 2013

May 18, 2013 — Leave a comment

Foam Rolling

L-Sit Chin Ups

With blue Fat Gripz.

  • Body weight (~200 lb): 6

Low Bar Squat

Beltless up to 410 lb.

Paused up to 460 lb.

  • 45 lb: 10
  • 100 lb: 10
  • 140 lb: 10
  • 230 lb: 5
  • 320 lb: 3
  • 410 lb: 1
  • 440 lb: 1
  • 460 lb: 1
  • 490 lb: 1
    • Thinking of trying this for 2 reps, but after the first rep I was pretty certain I would not make the second.

High Bar Squat

  • 420 lb: 3

Deadlift

Hook grip.

  • 140 lb: 5
  • 230 lb: 5
  • 320 lb: 3
  • 410 lb: 1
  • 460 lb: 1
  • 500 lb: 1
  • 520 lb: 1
  • 530 lb: X
  • 460 lb: 3
  • 410 lb: 3

 

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John Phung

Training Log: Tuesday May 14, 2013

May 14, 2013 — Leave a comment

Foam Rolling

  • 15 minutes

L-Sit Chin Up

Hook grip on my B&R bar. Done throughout the workout.

  • Body weight (~200 lb): 6,6,6,6,6,6,6

Heavy Bag and Jump Rope

1 minute rest in between rounds.

Used the Gymboss interval timer to set the intervals.

  • Jump rope: 3 minutes
  • Jump rope: 3 minutes
  • Jump rope: 3 minutes
  • Jump rope: 3 minutes
  • Jump rope: 3 minutes
  • Jump rope: 3 minutes

Neck Training

Using the Ironmind neck harness and low pulley attachment.

Neck Extension (Harness)

  • 30 lb: 20
  • 60 lb: 20
  • 100 lb: 10
  • 120 lb: 5,5
  • 90 lb: 10
    • Drop set. Done right after last set of neck side flexion.
  • 70 lb: 10
    • Drop set.

Neck Flexion (Harness)

  • 30 lb: 20
  • 60 lb: 20
  • 100 lb: 10
  • 120 lb: 5,5
  • 90 lb: 10
    • Drop set.
  • 70 lb: 10
    • Drop set.

Neck Side Flexion (Harness)

  • 30 lb: 20
  • 50 lb: 20
  • 70 lb: 10
  • 90 lb: 5,5
  • 70 lb: 10
    • Drop set.
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