Archives For foam rolling

Training Log: Friday November 2, 2012

November 2, 2012 — Leave a comment

Foam Rolling

High Bar Squat

  • 45lbs: 20
  • 140lbs: 10
  • 230lbs: 5
  • 320lbs: 3
  • 410bs: 2
  • 460lbs: 1
  • 480lbs: MISSED
  • 445lbs: 1
    • Felt heavy. Aimed for 3, only got 1.
  • 415lbs: 2

Reverse Grip Bench Press (Paused)

  • 45lbs: 10
  • 140lbs: 5
  • 230lbs: 3
  • 320lbs: 1
  • 335lbs: 1
    • Didn't pause as long as I thought I did.
  • 290lbs: 3,3,3
    • +5lbs from last week

Deadlift

  • 140lbs: 5
  • 230lbs: 5
  • 320lbs: 3
  • 410lbs: 2
  • 500lbs: 1,1*
    • Last set used straps. Lost balance somehow on 2nd rep attempt and kinda fell. Weird.
  • 460lbs: 5
    • Straps
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John Phung

Training Log: Friday October 26, 2012

October 26, 2012 — Leave a comment

Feeling super tired today and a little sick.

Foam Rolling

Low Bar Squat

  • 45lbs: 20
  • 140lbs:10
  • 230lbs: 5
  • 320lbs: 3
  • 410lbs: 1
  • 460lbs: 1
  • 500lbs: MISSED
  • 420lbs: 3

Reverse Grip Bench Press (Paused)

  • 45lbs: 10
  • 140lbs: 5
  • 230lbs: 3
  • 280lbs: 1
  • 320lbs: 1
  • 370lbs: NEGATIVE REP
  • 345lbs: MISSED
  • 335lbs: MISSED
  • 285lbs: 3,3,3
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Training Log: Friday October 19, 2012

October 19, 2012 — Leave a comment

Foam Rolling

  • 10 minutes

High Bar Squat

  • 45lbs: 20
  • 140lbs: 10
  • 230lbs: 5
  • 320lbs: 3
  • 410bs: 2
  • 460lbs: X,2,1
    • Missed on the 1st attempt at 460lbs. Weird. Probably leaned forward too much.
    • Missed on 2nd rep at 460lbs.

Reverse Grip Bench Press (Paused)

Getting the hang of the reverse grip bench press. Less pain in my forearms at >300lbs compared to a regular bench press. I like it!

  • 45lbs: 10
  • 140lbs: 5
  • 190lbs: 3
  • 230lbs: 2
  • 300lbs: 1
    • Felt easy. Let's try 3PLATE
  • 320lbs: 1
    • Not bad. Challenging, but the bar seemed to move up quickly.
  • 330lbs: 1
    • Still feels challenging-but-not-too-bad. Add another 10lbs.
    • I think this is a paused bench press PR.
  • 340lbs: MISSED
  • 280lbs: 4

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
  • 550lbs: 1
  • 600lbs: 1,X
  • 550lbs: 2,1
  • 500lbs: 3

 

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John Phung

Training Log: Wednesday October 17, 2012

October 17, 2012 — Leave a comment

Foam Rolling

  • 10 minutes

Heavy Bag

  • Jab + cross combo X 25. Repeat 3 times.

Paused Low Bar Back Squat (Wide)

  • 45lbs: 12
  • 140lbs: 5
  • 230lbs: 5
  • 320lbs: 3
  • 410lbs: 2
  • 370lbs: 5
    • Glutes on fire on reps 4 & 5

Overhead Press

  • 45lbs: 10
  • 75lbs: 8
  • 100lbs:5
  • 140lbs:3
  • 165lbs: 3
  • 190lbs: 1
  • 210lbs: 1
  • 230lbs: 1
    • A bit of a struggle, but locked it out.
  • 200lbs: 3
  • 190lbs: 5
  • 140lbs: 11
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John Phung

Training Log: Tuesday October 16, 2012

October 16, 2012 — Leave a comment

Foam Rolling

  • 10 minutes

Heavy Bag

  • 15 minutes
  • 20 right kicks, 20 left kicks repeat 5x each (total 100 kicks/side)
  • about 50% power

Front Squat

Paused.

  • 45lbs: 10
  • 140lbs: 5
  • 190lbs: 3
  • 230lbs: 3
  • 300lbs: 1
  • 260lbs: 3,2,3
    • Bar rolled forward off my right shoulder at the bottom of the 2nd set, 3rd rep @260lbs.

Neck Extension (Harness)

  • 30lbs: 20
  • 50lbs: 20
  • 80lbs: 20
  • 95lbs: 7

Neck Flexion (Harness)

  • 30lbs: 20
  • 50lbs: 20
  • 80lbs: 20
  • 95lbs: 7

Neck Side Flexion (Harness)

  • 30lbs: 20
  • 50lbs: 20
  • 55lbs: 20
  • 60lbs: 8

Barbell Curl

  • 45lbs: 20
  • 75lbs: 8
  • 100lbs: 6

 

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