John Phung

Training Log: Tuesday January 29, 2013

January 29, 2013 — Leave a comment

Foam Rolling

20 minutes

L-Sit Chin Ups

Body weight (200 lb): 12,11,11

Performed before, in between sets, and after jumping rope, heavy bag and neck exercises.

Jump Rope & Heavy Bag

1 minute rest in between rounds.

Jump rope: 3 minutes
Heavy bag: 3 minutes (right kicks)
Jump rope: 3 minutes
Heavy bag: 3 minutes (left kicks)
Jump rope: 3 minutes
Heavy bag: 3 minutes (right kicks)
Jump rope: 3 minutes
Heavy bag: 3 minutes (left kicks)
Jump rope: 3 minutes

Neck Training

Using the Ironmind Headstrap Fit For Hercules neck harness and low pulley attachment.

Neck Extension (Harness)

30 lb: 20
60 lb: 20
100 lb: 10
110 lb: 5,5

Neck Flexion (Harness)

30 lb: 20
60 lb: 20
100 lb: 10
110 lb: 5,5

Neck Side Flexion (Harness)

30 lb: 20
50 lb: 20
70 lb: 10
75 lb: 5,5

In Workout Log foam rolling, heavy bag, jump rope, l-sit chin ups, neck

Training Log: Wednesday January 23, 2013

January 23, 2013 — Leave a comment

Texas method recovery day.

Foam Rolling

10 minutes on the black Rumble Roller and lacrosse ball.

Low Bar Squat (Paused)

45 lb: 20
140 lb: 10
230 lb: 5
325 lb: 5,5
- +2.5 lb from last week.

Overhead Press

I only did 3 sets of 5 for bench press (instead of the normal 5x5) on Monday, hoping my triceps would be fresh for a 260 lb OHP PR today.

Triceps felt fresh, but couldn't get 260 lb up.

45 lb: 10
75 lb: 8
100 lb: 5
140 lb: 3
200 lb: 1
260 lb: X,X
- Darn it.
225 lb: 4
- Same number of reps as last week. Couldn't get 5.
200 lb: 7 *PR, 5
- +1 rep from last week for the 1st set (7RM)
- +1 rep from last week for the 2nd set
170 lb: 8
- Previous best: 9 reps.

In Workout Log foam rolling, low bar squat, overhead press, paused squat, recovery day, Texas method

Training Log: Wednesday January 16, 2013

January 16, 2013 — Leave a comment

Texas method recovery day.

Foam Rolling

10 minutes on the Rumble Roller and lacrosse ball.

Low Bar Squat (Paused)

45 lb: 20
140 lb: 10
230 lb: 5
322.5 lb: 5,5
- +2.5 lb from last week.

Overhead Press

45 lb: 10
75 lb: 8
100 lb:5
140 lb:3
200 lb: 1
260 lb: X,X
- I have a feeling my triceps aren't fully recovered from Monday. I'll try cutting down the volume on bench press next Monday (from 5x5 to 3x5).
225 lb: 4 *4RM PR
- Aimed for 5. Felt like the bar fell out of the groove on the last rep.
- Current 5RM for OHP is 215 lb.
200 lb: 6,4
- 6RM? Previous best at this weight was 5
- Aimed for at least 5 for the last set, but ran out of steam.

In Workout Log foam rolling, low bar squat, overhead press, paused squat, recovery day, Texas method

Training Log: Wednesday January 9, 2013

January 9, 2013 — Leave a comment

Not 100% recovered from the cold. Dammit.

Texas method recovery day.

Foam Rolling

10 minutes on the Rumble Roller and lacrosse ball.

Low Bar Squat (Paused)

I find that inhaling on the way down and perform the Valsalva maneuver just before pausing is a lot less tiring.

Also, runny nose + looking downwards (via Rippetoe-style squat) + pausing the squat is not very comfortable.

45lbs: 20
140lbs: 10
230lbs: 5
320lbs: 5,5

Overhead Press

45 lb: 10
75 lb: 8
100 lb:5
140 lb:3
190 lb: 1
210 lb: 1
260 lb: MISSED
260 lb: MISSED
- Argh
225 lb: 2
- Aimed for 5. Fak.
210 lb: 5
190 lb: 8

In Workout Log foam rolling, low bar squat, overhead press, paused squat, recovery day, Texas method

Training Log: Friday December 7, 2012

December 7, 2012 — Leave a comment

Texas method intensity day.

Foam Rolling

10 minutes on the Rumble Roller and lacrosse ball.

High Bar Squat

Used straps until 460lbs.

Feeling a lot weaker on the squat these days. It's as if some of my squatting powers have transferred over to my overhead press, bench press and deadlift.

45lbs: 20
140lbs: 10
230lbs: 5
320lbs: 3
410bs: 1
460lbs: 1
430lbs: 1
- Missed on the 2nd rep.
430lbs: 2

Reverse Grip Bench Press (Paused)

Found out that the latest rule changes to 100% RAW doesn't allow reverse grip bench press.

That's gripcist!

45lbs: 10
140lbs: 5
230lbs: 3
300lbs: 1
350lbs: MISSED
- Felt like (and looked like) I was about to get it, but as a pushed my with my legs, my upper body slid backwards on the towel I put on my bench. DAMMIT.
350lbs: MISSED
- Tried again. Nope.
305lbs: 3,3,3
- Same weight as last week (did not complete 3x3 as I planned)