John Phung

Training Log: Friday November 30, 2012

November 30, 2012 — Leave a comment

Texas method intensity day.

Foam Rolling

10 minutes on the Rumble Roller and lacrosse ball.

High Bar Squat

45lbs: 20
140lbs: 10
230lbs: 5
320lbs: 3
410bs: 1
460lbs: 1
435lbs: 1
- blah. Something doesn't feel right. Soleus pain maybe.

Reverse Grip Bench Press (Paused)

Shoulders feeling a little beat up.

45lbs: 10
140lbs: 5
230lbs: 3
300lbs: 1
350lbs: MISSED
305lbs: 3,1
- +5lbs from 2 weeks ago
- Missed on 2nd rep, 2nd set
280lbs: 1
- Calling it quits after 1 rep. What a crappy workout!

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

Training Log: Monday November 19, 2012

November 19, 2012 — Leave a comment

Texas method volume day.

Foam Rolling

10 minutes on the Rumble Roller and lacrosse ball.

Low Bar Squat

Medium stance today. Feel a lot stronger in this stance compared to a wide stance.

45lbs: 10
140lbs: 10
230lbs: 5
320lbs: 3
410lbs: 2
460lbs: 1
385lbs: 3,3,3,3,3,3,3,3,3,3
- About 3.5 minutes in between sets
- +5lbs from 2 weeks ago

Reverse Grip Bench Press (Paused)

45lbs: 10
140lbs: 5
230lbs: 3
320lbs: 1
260lbs: 5,5,5,5,5
- +5lbs from last week.

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

Training Log: Friday November 16, 2012

November 16, 2012 — Leave a comment

Texas method intensity day.

Foam Rolling

10 minutes on the Rumble Roller and lacrosse ball.

High Bar Squat

Pain on the lateral side of my side thigh during heavier sets (>410lbs) just below my hip. Feels like I took a leg kick there.

45lbs: 20
140lbs: 10
230lbs: 5
320lbs: 3
410bs: 2
460lbs: 1
430lbs: 3

Reverse Grip Bench Press (Paused)

45lbs: 10
140lbs: 5
230lbs: 3
300lbs: 1
345lbs: 1
350lbs: MISSED
300lbs: 3,3,3
- +5lbs from last week

Deadlift

Tried deadlifting in my Romaleos2. Thumbs feeling tender from last week (via hook grip). Strapped up at 500.

140lbs: 5
230lbs: 5
320lbs: 3
410lbs: 2
500lbs: 2
- Straps
470lbs: 2
- Straps. Tired. Stopped after 2 reps.

In Workout Log deadlift, foam rolling, high bar squat, intensity day, reverse grip bench press, Texas method

Training Log: Wednesday November 14, 2012

November 14, 2012 — Leave a comment

Texas method recovery day.

Sharp pain on the outside of my lower leg, right side. I do not know why.

Foam Rolling

10 minutes on the Rumble Roller and lacrosse ball.

Paused Low Bar Back Squat (Wide)

45lbs: 20
140lbs: 10
230lbs: 5
320lbs: 3
410lbs: 2
- Pain on the outside of my right upper thigh (experienced this on Monday) after 410lbs. Going to stop for now.

Overhead Press

Triceps feel burned out today. Maybe from hitting the heavy bag yesterday. Couldn't even get 2 reps at 225 (aiming for 3), but 215 is a 4RM haha.

45lbs: 10
75lbs: 8
100lbs:5
140lbs:3
190lbs: 1
225lbs: 1,1
215lbs: 4

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

Training Log: Friday November 9, 2012

November 9, 2012 — Leave a comment

Texas method intensity day.

Foam Rolling

10 minutes on the Rumble Roller and lacrosse ball.

Low Bar Squat

45lbs: 20
140lbs:10
230lbs: 5
320lbs: 3
410lbs: 1
460lbs: 1
430lbs: 3
390lbs: 5

Reverse Grip Bench Press (Paused)

45lbs: 10
140lbs: 5
230lbs: 3
320lbs: 1
340lbs: 1
- Paused bench press PR! Also matches my close grip and regular grip bench press (non-pause).
345lbs: MISSED
- Felt like I almost had it, but then right arm gave out. Next time!
295lbs: 3,3,3
- +5lbs from last week