Archives For foam rolling

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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Training Log: Wednesday September 12, 2012

September 12, 2012 — Leave a comment

Texas Method recovery day.

Foam Rolling

  • 10 minutes

Paused Low Bar Back Squat (Wide)

  • 45lbs: 12
  • 140lbs: 5
  • 230lbs: 3
  • 320lbs: 2
  • 370lbs: 1
  • 410lbs: 1
  • 440llbs: 1

Overhead Press

  • 45lbs: 10
  • 75lbs: 5

Power Clean & Overhead Press

Power clean/power reverse curl before every rep, then strict press up.

  • 100lbs: 5
  • 140lbs: 3
  • 165lbs: 2
  • 190lbs: 1
  • 225lbs X,1,X

Barbell Hip Thrust

  • 140lbs: 10
  • 230lbs: 5
  • 320lbs: 5,5
  • 370lbs: 5
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John Phung

Training Log: Tuesday September 11, 2012

September 11, 2012 — Leave a comment

Foam Rolling

  • 10 minutes

Front Squat

  • 45lbs: 10
  • 100lbs: 5
  • 140lbs: 5
  • 190lbs: 3
  • 230lbs: 2
  • 280lbs: 1
  • 320lbs: 2,2
    • Felt a sharp pain just above my right knee after the last set. Stopping for today.
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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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Training Log: Friday September 7, 2012

September 7, 2012 — Leave a comment

Texas Method intensity day.

Foam Rolling

  • 10 minutes

High Bar Squat

  • 45lbs: 20
  • 140lbs: 10
  • 230lbs: 5
  • 320lbs: 3
  • 410bs: 1
  • 490lbs: 1
  • 495lbs: X
    • Dammit...next week!

Close Grip Bench Press

  • 45lbs: 10
  • 140lbs: 5
  • 230lbs: 3
  • 280lbs: 5
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