John Phung

Training Log: Friday March 8, 2013

March 8, 2013 — Leave a comment

Texas method intensity day.

Foam Rolling

10 minutes on the black Rumble Roller and lacrosse ball.

High Bar Squat

Right side feels better. Going to do 3 sets of 5 and keep on adding weight every workout.

45 lb: 20
100 lb: 10
140 lb: 10
190 lb: 5
230 lb: 5
255 lb: 5
280 lb: 5,5,5

Face Pulls

70lbs: 15

Reverse Grip Bench Press

45 lb: 10
140 lb: 5
230 lb: 3
280 lb: 1
330 lb: 1
375 lb: X
322.5 lb: 3,3,3
- Felt tough. Contemplating a "de-load".

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

Training Log: Wednesday March 6, 2013

March 6, 2013 — Leave a comment

I feel better.

My right side feels like it's sore and tender now, rather than a sharp, stabby pain I had earlier.

Foam Rolling

20 minutes

High Bar Squat

Going to start off light, and add weight every set to see how it feels.

Not bad. Usually the first rep or two, I feel a little pain, but then it goes away.

I find that sticking my chest up and ass out seems to help.

45 lb: 20
75 lb: 10
100 lb: 10
140 lb: 10
165 lb: 10
190 lb: 10
210 lb: 10
230 lb: 10

Overhead Press

Taken off the racks.

Testing out a thumbless, or false grip starting at 140 lb since I'll be going light today.

45 lb: 10
75 lb: 8
100 lb: 5
140 lb: 3
165 lb: 2
190 lb: 1
210 lb: 1
230 lb: X,X
- Missed first time with thumbless grip. Changed to my regular grip and missed. Normally I have no problems with this weight. Probably missed because Monday's bench press at 300x5x5 is affecting this, or that injury, or both.
140 lb: 8

Barbell Curl

Started from the top (instead of the bottom), as described in the book Starting Strength.

45 lb: 10
60 lb: 10
75 lb: 10,10,10

In Workout Log barbell curl, foam rolling, high bar squat, ohp, press, recovery day, rippetoe curls, Texas method

Training Log: Monday March 4, 2013

March 4, 2013 — Leave a comment

Injured! Dammit. Details below.

Texas Method "volume" day.

Foam Rolling

10 minutes on the black Rumble Roller and lacrosse ball.

L-Sit Chin Ups

Body weight (200 lb): 10

Low Bar Squat

About 3.5 minutes in between sets.

45 lb: 20
140 lb: 10
230 lb: 5
320 lb: 3
370 lb: 2
410 lb: 1
460 lb: X
- Felt a sharp pain and maybe even some "tissues moving" (maybe crunching? I'm not sure) on the right side of my body, bottom of the rib cage towards my back.
  Seemed like the right side of my body collapsed a little bit as I experienced this pain. Felt this pain coming out of the hole and caused me to drop all the way down with the bar crashing onto the safeties. This brought me to one knee momentarily.
  
  My obliques has been sore since Friday (probably from those damn mat pulls) and throughout today's warm up.
  
  Should I continue? Hmm...
- High bar squatted 140 lb from the bottom of the pins, and my right side still hurts. Bah, guess I'll stop squatting today. Hope this doesn't affect bench press.

Face Pulls

70 lb: 15

Reverse Grip Bench Press

Paused until work sets. Paused first rep on work sets.

Unracking the bar hurts a little, and reaching down and pressing the record button on my iPod hurts, but that's about it.

45 lb: 10
140 lb: 5
230 lb: 3
280 lb: 1
330 lb: 1
300 lb: 5,5,5,5,5
- +5 lb from last week.
- Last rep, last set very tough. Felt my hands rotate out of place (towards almost a neutral grip).

In Workout Log foam rolling, high bar squat, injury, low bar squat, reverse grip bench press, Texas method, volume day

Training Log: Monday February 25, 2013

February 25, 2013 — Leave a comment

Texas Method volume day.

Foam Rolling

20 minutes on the black Rumble Roller and lacrosse ball.

Parallel Grip L-Sit Chin Ups

Body weight (200 lb): 10

Low Bar Squat

412.5 lb

About 3.5 minutes in between sets.

45 lb: 20
140 lb: 10
230 lb: 5
320 lb: 3
370 lb: 2
410 lb: 1
460 lb: 1
412.5 lb: 3,3,3
- +2.5 lb from last week (microloading with fractional plates).

High Bar Squat

412.5 lb: 3,3
- +2.5 lb from last week.
365 lb: 5,5,5
- +5 lb from last week

Face Pulls

70 lb: 14

Reverse Grip Bench Press

Paused until work sets. Paused first rep on work sets.

Right pec sore especially during warm up. Went away mostly during work sets.

45 lb: 10
140 lb: 5
230 lb: 3
280 lb: 1
330 lb: 1
- Increasing my over-warmup weight from 320 lb to 330 lb, because I am stronger now. Still paused.
295 lb: 5,5,5,5,5
- +2.5 lb from last week.
- Last rep, last set was tough.