Archives For front squat

John Phung

#Workout Log: Tues Aug 9 [Recovery]

August 9, 2011 — Leave a comment

Power Clean

  • 190lbs: 3,3,3,3,3

Front Squat

  • 175lbs: 5,5,5

Over Head Press

  • 170lbs: 5,5,5

Notes

  • I'm finding if I explode from the very beginning of the movement, the bar goes up way easier.
  • Decided to try cleaning the weight for front squats and over head press. It feels much more manly. Also notice a bigger pump in my traps as well. I think I'll start cleaning the weight for front squats and presses (during volume & recovery days) from now on.
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John Phung

#Workout Log: Tues Aug 2 [Recovery]

August 2, 2011 — Leave a comment

Powerclean

  • 190lbs: 3,3,3,2,2

Front Squat

  • 165lbs: 5,5,5

Bench Press

  • 225lbs: 5,5,5
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John Phung

#Workout Log: Tues July 26 [Recovery]

July 26, 2011 — 1 Comment

Power Clean

  • 185lbs: 5,5,5,5,5

Front Squat

  • 185lbs: 3
  • 155lbs: 5,5,5

Overhead Press

  • 165lbs: 5,5,5

Notes:

  • Front squatted for the first time ever. Wrists & forearm flexibility will take some time to get used to.
  • Since this is  a new movement for me, even 185lbs felt a bit too much so I dropped down to 155lbs.
  • I'll be increasing the weight by 10lbs per week to start.
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YES

Weekly Review: Lats & Presses, Lift Like A Girl, Best Supplements, Squats & Olympic Lifts

July 23, 2011 — 1 Comment

YESYES! Finally joined a gym! Pretty awesome since it's not very busy, has 3 power racks that aren't used often (from what I've seen), mature members, even has a heavy bag that's really hard at the bottom (good for shin conditioning) and the staff members are nice (I got a free gym bag). Now I don't need to worry about where to train, and can focus on getting stronger.

My only complaint is that there's maybe not enough 45lbs plates. Feels like I'm hogging the 45's while I'm doing deadlifts lol.

Anyway, here's some good articles I've come across this week:

  1. Boris from Squat Rx explains how to engage the lats and triceps into your press
  2. Nia Shanks correctly observes what it means to "Lift like a man" (and how she lifts like a girl instead):

    "Most guys in here bench press every day and then spend an entire hour working on their biceps. And the closest thing to a 'leg exercise' they perform is walking to the water fountain. So you see; I don’t train like a man."

  3. John Leyva from The Psychology of Fitness lists the best supplements that anyone should take
  4. Nick Horton from The Iron Samurai gives an analysis about the back squat, and whether or not they are necessary for your training. He also gives me good reasons why I should add front squats during recovery days while on on the Texas Method (thanks Nick!)
  5. Nick also offers some tips on Olympic lifting. I don't do any real Olympic lifts, but I'm sure these tips will come in handy during power cleans.

Keep lifting, keep progressing & have a great weekend!

-JP

 

 

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Weekly Review: Jet Lag, High Reps, Neck Training, Strength Tests, Useless Exercises & Pull-Ups

July 16, 2011 — Leave a comment

Jet Lag

I'm feeling a lot weaker since coming back to Canada. It's probably a combination of jet lag, eating less (lost about 3lbs already), and inconsistent sleep (sometimes I would sleep for 2 hours in the afternoon, wake up and eat, and then sleep for 3 more hours before I wake up again).

And since it's my first week of training, and I haven't settled down at a gym yet. I tried out Goodlife Fitness with my brother this week. It's alright, however there's only 1 squat rack and 1 power rack, which seems to be in use all the time. The men's washroom is quite tiny as well...there's only 1 sink from what I saw.

Going to try out Columbia Lake Health Club next week. I really hope they have squat racks and power racks that nobody uses!

Anyway, check out these articles worth reading from the strength training blogosphere this week:

  1. Lee Hayward examines high repetitions to build muscle. I've heard good things about the 20 rep squat program (you might even see Jesus)
  2. Charles Poliquin explains how to get bigger traps and prevent neck pain by strengthening the much neglected neck muscles
  3. Poliquin also gives me some good reasons to start adding power snatch & front squats to my workout
  4. An article on Fitjerk's website shows 7 exercises that are a waste of your time (and some good alternatives)
  5. Chad Waterbury explains 3 ways to improve your pull-up performance (IMO pull-ups/chin-ups are a staple upper body exercise that should be in everyone's program)

Keep lifting, keep progressing & have a great weekend!

-JP

 

 

 

 

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