John Phung

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): 5,5

Low Bar Squat

• 45 lb: 20
• 140 lb: 10
• 230 lb: 5
• 320 lb: 3
• 370 lb: 2
• 410 lb: 1
• 440 lb: 1
• 460 lb: 1
  • Last time I squatted this weight I ended up getting injured. Everything is fine now.
• 390 lb: 3,3,3
  • +10 lb from last week.

High Bar Squat

• 390 lb: 3,3,3
  • +10 lb from last week.
• 355 lb: 5,5,5
  • +5 lb from last week.

Face Pulls

• 70 lb: 10
• 80 lb: 10

Reverse Grip Bench Press

Paused until work sets.

• 45 lb: 10
• 140 lb: 5
• 230 lb: 3
• 280 lb: 1
• 340 lb: 1
  • Increased my over-warmup set by 10 lb from 330 lb.
• 310 lb: 5,5,5
  • +2.5 lb from last week.
  • Last rep was a bit tough.

Texas method volume day.

Foam Rolling

• 15 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
• 370 lb: 2
• 410 lb: 1
• 440 lb: 1
• 380 lb: 3,3,3
  • +10 lb from last week.

High Bar Squat

• 380 lb: 3,3,3
  • +10 lb from last week.
• 350 lb: 5,5,5
  • +5 lb from last week.

Face Pulls

• 70 lb: 10
• 80 lb: 10

Reverse Grip Bench Press

307.5 lb Reverse Grip Bench Press

Paused until work sets.

Really focused on leg drive during the set. Makes it a whole lot easier.

• 45 lb: 10
• 140 lb: 5
• 230 lb: 3
• 280 lb: 1
• 330 lb: 1
• 307.5 lb: 5,5,5
  • +2.5 lb from last week.

Texas method volume day.

I'm going to ease into heavier squatting by starting at 370 lb for 3 reps and increase the weight by 10 lb every week.

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): 5

Low Bar Squat

• 45 lb: 20
• 140 lb: 10
• 230 lb: 5
• 320 lb: 3
• 370 lb: 2
• 410 lb: 1
• 440 lb: 1
• 370 lb: 3,3,3

High Bar Squat

• 370 lb: 3,3,3
• 345 lb: 5,5,5

Face Pulls

• 70 lb: 15

Reverse Grip Bench Press

305 lb Reverse Grip Bench Press

Paused until work sets.

• 45 lb: 10
• 140 lb: 5
• 230 lb: 3
• 280 lb: 1
• 330 lb: 1
• 305 lb: 5,5,5
  • +2.5 lb from last week.