John Phung

Training Log: Monday April 22, 2013

April 22, 2013 — Leave a comment

Texas method volume day.

Foam Rolling

10 minutes on the black Rumble Roller and lacrosse ball.

L-Sit Chin Ups

Hook grip. Gotta increase my pain tolerance.

Body weight (~200 lb): 6

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
400 lb: 3,3,3
- +5 lb from last week.

High Bar Squat

400 lb: 3,3,3
- +5 lb from last week.
360 lb: 5,5,5
- +2.5 lb from last week.
- Might have done an extra set...but I'm not 100% sure...dammit. I did another set to make sure I got the 3x5 I wanted.

Face Pulls

70 lb: 10
80 lb: 10

Reverse Grip Bench Press

Changed my shirt because my previous one was pretty sweat from squatting. Also, the shirt that I'm wearing has some printed writing and a logo on the back, so it'll probably stick to the bench a little better and prevent me from sliding.

45 lb: 10
140 lb: 5
230 lb: 3
300 lb: 1
350 lb: 1
- Nice and smooth. ~350 lb (actually, 160 Kg or 352 lb) could be my opener for the bench press for an upcoming powerlifting meet. Might lower it, to be conservative and make sure I don't miss a rep in an unfamiliar environment with unfamiliar equipment.
315 lb: 5,5,4
- +2.5 lb from last week.
- Gah missed on last rep, last set. GRrrr...
- Grip felt a little off on the third set when I unracked the bar.

In Workout Log face pull, foam rolling, high bar squat, hook grip, l-sit chin ups, low bar squat, reverse grip bench press, Texas method, volume day

Training Log: Saturday April 20, 2013

April 20, 2013 — 2 Comments

Let's do some pulling today. Haven't deadlifted or rack/mat pulled since March 1, 2013.

Feeling weak!

Foam Rolling

10 minutes on the black Rumble Roller and lacrosse ball.

L-Sit Chin Ups

With Fat Gripz.

Body weight (~200 lb): 6

Mat Pulls

Gotta to ease back into pulling...again :/

I haven't done any serious pulling in over a month, and man, my hands and thumbs hurt.

And here's a tip: roll one side of the loaded barbell onto a tiny weight to elevate it slightly off the ground (or mats) to make adding and removing plates easier.

Wish I did this earlier!

8 mats, about 6 1/4" from the ground, or an inch or two below my knee caps.

Hook grip. Straps starting at 460x3.

140 lb: 5
140 lb: 5
190 lb: 5
230 lb: 5
320 lb: 3
410 lb: 2
460 lb: 1
500 lb: 1,1,1,X
- Need to rebuild my pain tolerance.
460 lb: 3
410 lb: 5

In Workout Log foam rolling, l-sit chin ups, mat pulls

Training Log: Friday April 19, 2013

April 19, 2013 — Leave a comment

Texas method intensity day.

Foam Rolling

15 minutes on the black Rumble Roller and lacrosse ball.

L-Sit Chin Ups

With blue Fat Gripz.

Body weight (~200 lb): 5

Low Bar Squat

45 lb: 20
140 lb: 10
230 lb: 5
320 lb: 3
410 lb: 1
460 lb: 1
500 lb: 1
- Not too bad...let's TRY A PR
515 lb: 1 * PR!
- 1 rep max by 5 lb!
- Was thinking about 520 at first, but didn't want to miss and regret not trying 515.
- Half way up, I felt the muscles in the middle of my back kick in. I think the same ones that were sore from front squatting the other day.

High Bar Squat

440 lb: 3
- Tough, a bit of a grind.

Face Pulls

70 lb: 10
80 lb: 10

Reverse Grip Bench Press

45 lb: 10
140 lb: 5
230 lb: 3
280 lb: 1
330 lb: 3,3,3

In Workout Log Bench Press, foam rolling, intensity day, reverse grip, Squat, Texas method

Training Log: Monday April 15, 2013

April 15, 2013 — Leave a comment

Texas method volume day.

Foam Rolling

10 minutes on the black Rumble Roller and lacrosse ball.

L-Sit Chin Ups

With the blue Fat Gripz.

Body weight (~200 lb): 6

Low Bar Squat

45 lb: 20
140 lb: 10
230 lb: 5
320 lb: 3
410 lb: 1
- Paused.
440 lb: 1
- Paused.
395 lb: 3,3,3
- +5 lb from last week.

High Bar Squat

395 lb: 3,3,3
- +5 lb from last week.
357.5 lb: 5,5,5
- +2.5 lb from last week.

Face Pulls

70 lb: 10
80 lb: 10

Reverse Grip Bench Press

New bench shoes! (Actually they're my old Asics wrestling shoes).

Wore these instead of the Nike Romaleos 2 because there's less of a heel. I find that when wearing the weightlifting shoes (with a 0.75" heel), I have to be careful with the power of my leg drive, or I risk driving my butt off the bench.

With these wrestling shoes, there's less of a heel, so I can drive hard with my legs without having to worry about my butt coming off the bench.

Also, it matches my rack. Kinda.

Paused until work sets.

45 lb: 10
140 lb: 5
230 lb: 3
280 lb: 1
340 lb: 1
312.5 lb: 5,5,4
- +2.5 lb from last week.Last rep was a bit tough.
- Back slipped on the bench on the last set, 5th rep attempt.

In Workout Log face pull, fat gripz, foam rolling, high bar squat, l-sit chin ups, low bar squat, reverse grip bench press, Texas method, volume day

Training Log: Friday April 12, 2013

April 12, 2013 — Leave a comment

Power out from about 8 AM to 6 PM due to a friggin' ICE STORM in April. So no electricity, no heat, no lights, no hot water, no nothin'.

At first I was scared to train in the dark, mostly because of the Klingon in my basement. But I just remembered that humans and Klingons are allies in the future, so it should be fine. Plus, I had nothing else to do!

Texas method intensity day.

Foam Rolling

5 minutes on the black Rumble Roller and lacrosse ball.

L-Sit Chin Ups

With blue Fat Gripz.

Body weight (~200 lb): 5

Low Bar Squat

45 lb: 20
140 lb: 10
230 lb: 5
320 lb: 3
410 lb: 1
440 lb: 3
- Not to hard, but not too easy.

High Bar Squat

440 lb: 2
- A bit tough. Could have been because my stance was too narrow.

Face Pulls

70 lb: 10
80 lb: 10

Reverse Grip Bench Press

45 lb: 10
140 lb: 5
230 lb: 3
280 lb: 1
330 lb: 1
385 lb: X, 1 * PR!
- New 1RM by +5 lb! Benched 380 lb last Friday.
- Missed the first time, probably because of not enough leg drive. Got it the 2nd time.
330 lb: 3,2
- +2.5 lb from last week, but I knew I would probably miss if I tried the 3rd rep on the 2nd set. Going to try 330x3x3 next week.