Archives For front squat

"Using no way as way" & "Having no limitation as limitation"

End of The Texas Method, OHP and Front/High/Low Bar Squat PRs, Interval Timer and Stuff You Should Read

April 28, 2013 — Leave a comment

I was planning on 1 PR for this week, but ended up with 4!

Front Squat: 370 lb (1RM)

On Wednesday I got a 370 lb front squat, which is a +20 lb PR from last week. Not too shabby!

For the upcoming weeks, I'm going to fill out the "Front Squat" row in my personal records scoreboard starting with a new 2 rep max (I'm thinking 350'ish), then 3, and maybe 5.

Overhead Press: 240 lb x 2 (2RM)

Did this one on Wednesday. Could have sworn I had overhead pressed 240x2 before, but I couldn't find any record of it.

Low Bar Squat: 440 lb x 5 (5RM)

On Friday I did 440x5, which is a +10 lb PR from February. My form was pretty good for all reps I think. I am satisfied.

High Bar Squat: 440 lb x 5 (5RM)

The next day (Saturday), I managed a high bar squat for 440x5, which is also a +10 lb PR. The last time I got a 5RM was on the same day I did a low bar squat 5RM.

Also, I wanted to get in a training session of squats and deadlifts because I was going to have Chinese buffet for lunch (or in my case, a post-workout meal).

Gymboss Interval Timer Review

Black GymbossI wrote a review for the standalone interval timer known as the Gymboss.

TL;DR: It's a good interval timer.

Buy it if you want something that's compact, simple to use and has a vibration function.

Full review here.

End Of Texas Method

"Using no way as way" & "Having no limitation as limitation"I'm going to stop calling what I'm doing "Texas Method" mainly because what I do now deviates a bit from the program, and I don't want to be confined to a "method" or a "system" if I want to alter my training somehow. (As I write this, I'm reminded of Bruce Lee's saying of, "Using no way as way" & "Having no limitation as limitation").

I've already made many changes. My training now contain some elements of the Texas Method, namely, a higher volume day and a higher intensity day, but sometimes I'll have 2 or 3 PR days per week (Wednesday, which is usually a "recovery day", Friday, and sometimes Saturdays like yesterday). My recovery days are usually "intense" ie. attempting 1 rep maxes, and sometimes they're high in volume. My "intensity days" are sometimes high in volume as well.

I think it's about time to stop calling it the "Texas Method".

In the end, it's just training to get stronger.

Stuff You Should Read

  1. 3 Questions For Better Workouts by Charles Staley
  2. What I Learned To Deadlift 500 Pounds by Greg Nuckols
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515 lb Squat

Squat: 515 lb, Front Squat: 350 lb, Personal Records and Stuff You Should Read

April 21, 2013 — Leave a comment

After getting a high bar squat PR of 500 lb last week, I figured I could probably get a front squat and low bar squat PR this week...and I did!

Front Squat: 350 lb

Front squatted 350 lb on Wednesday. Felt pretty easy, so I'm thinking about jumping to 370 lb next time.

My current goal is 400+ lb on the front squat.

Also, I've adjusted my grip so that my fists are placed underneath my chin while holding onto straps. Feels a little bit more natural this way than having my fists in line with my shoulders while holding onto straps.

My collar bones and anterior delts are still sore and tender the next day, but during the workout, it doesn't feel so bad. I am adapting. Resistance is futile.

Low Bar Squat: 515 lb

On Friday, I hit a 515 lb low bar squat. First low bar squat PR since September 29, 2012. That's about 7 months...which is TOO DAMN LONG for a 1RM PR in my opinion.

My previous best was 510 lb.

I'm pretty happy with how the squat turned out. Depth was good, and form was good too. I'm glad it didn't turn into a squat-morning or anything like that.

I'm going to save my squat 1 rep max attempts for June at a powerlifting meet, and hit some rep PR's along the way.

Speaking of PRs...

Personal Records

I've made a table that shows my personal records in the main lifts that I do and in the rep ranges that I train in:

Looking at the table, there's a lot of empty boxes. I think I'll fill out the 8 and 10 rep maxes after that powerlifting competition, and work on the 2,3 and 5 rep maxes for now (probably starting with 5RM first).

One good thing that I discovered from having an organized table of PRs is that when I look at them, I'm thinking in my head, "What PR should I break next...??". Makes me look forward to training and possibly breaking a PR.

It would be nice if Fitocracy implemented an at-a-glace PR table like this!

I've also included this table under "Credentials" in the "About John Phung" author bio box that's at the bottom of every post. I think the result of one's training are just as important as other common "credentials" in the fitness industry (and among e-fitness gurus on the interwebz).

Anyway, check this out:

Stuff You Should Read

  1. Rippetoe Throws Down by Mark Rippetoe
  2. Implementing Paused Squats by Greg Nuckols
  3. Hook Grip 101 by Eric Maroscher
  4. Barbell Training & Physical Therapy by John Petrizzo
  5. Screw Exercise Variation! By Todd Bumgardner
  6. "Heavy Shit" – Powerlifter Dave Tate Keeps Lifters Honest (and Humble) by Beth French
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380 lb bench press

380 lb Bench Press, 330 lb Front Squat, OHP Fail, Thoughts About Upcoming Meet Attempts & Stuff You Should Read

April 7, 2013 — Leave a comment

Man, I was hoping to get 3 PRs this week, but only got 2:

Bench Press: 380 lb (1RM)

So I got a 380 lb bench press this past Friday!

This is a +5 lb PR, and one of my goals for 2013!

Up from 355 lb at the start of the year, which is a +25 lb increase in a little over 4 months. Not bad!

Now I just need to work on my squat, deadlift and overhead press, which have a combined increase of 0 lb in my 1 RM so far this year 🙁

Front Squat: 330 lb (1RM)

On Tuesday I worked my way up to a 330 lb 1 rep max on the front squat!

I did this mainly because I figured out how to make front squats more comfortable.

Hated front squats before simply because my anterior delts and collar bones can't take the pressure of a loaded bar. It's very painful for me and I would always end up with bruises on my shoulder and collar bone area.

Also I don't have the flexibility in my shoulders and wrists to maintain the rack position.

I put on a pair of Fat Gripz to the bar to act as padding. This took care of the bar-digging-into-shoulder-and-collarbone pain.

And I used a pair of straps to hold onto which eliminated the need to put myself in a double Americana arm lock with the bar in the rack position.

I don't normally do front squats, but I'm going to add this in the mix mainly to build my quads and my erectors (in my back). Also, I read that Dan Green uses front squats to build his back squat. He's a pretty strong guy, so it's gotta be good!

My lower and middle of my back was pretty sore the next day, especially the left side, which I think affected my OHP...

Overhead Press: 260 lb (MISSED)

Attempted a 260 lb OHP on Wednesday, which would have been a 5 lb PR, but I couldn't lock out my left arm:

At first I thought the issue was my left triceps, but it wasn't sore at all and felt fine. I think the issue was my core wasn't stable enough and because of this, I didn't have a solid base to push off of. This was probably due to the front squats done on the previous day. Lower back and middle of my back was very sore, and somehow this resulted in some instability.

I did mostly extend my right arm, so I'm pretty sure I'm capable to pressing 260 lb with both arms. But extending my right arm while not extending my left caused my body to slightly bend to the left side which made the back pain a little worse. It's feeling fine now, so I may try again next week.

Thoughts About Upcoming Meet Openers & Attempts

There's a CPF meet coming up in June, and I've given some thought to what my openers, 2nd and 3rd attempts would be.

I'm going with the strategy of opening with a 2RM or 3RM (or a weight that I use for my "over warm-up" set), 2nd attempt to beat a 1 rep max, and 3rd attempt to beat my 1RM again.

So it looks like this:

1st Attempt2nd Attempt3rd Attempt
Squat210 Kg (462 lb)235 Kg (517 lb)240 Kg (528 lb)
Bench Press160 Kg (352 lb)170 Kg (374 lb)175 Kg (385 lb)
Deadlift230 Kg (506 lb)250 Kg (550 lb)255 Kg (561 lb)
Total600 Kg (1320 lb)655 Kg (1441 lb)670 Kg (1474 lb)

This could change in the future, but I think this is doable. I would have to be 100% and injury free.

I still need to mail in my application form, so I think I'll do that this week.

Also, I need to really work on my squat and start deadlifting again. I haven't deadlifted in a month due to an injury, but I have been doing 1 arm suitcase deadlifts to maintain pain tolerance during the hook grip, and hit my obliques and other muscles on the side of my trunk.

I should also review the rules and make sure they allow the reverse grip bench press and the performance enhancing Three Wolf Moon shirt...

Anyway, check this out:

Stuff You Should Read

  1. Heavy Partials for Size and Strength by Greg Nuckols
  2. Hip Thrust & Glute Science and Maximizing Power Production by Bret Contreras
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Training Log: Tuesday April 2, 2013

April 2, 2013 — Leave a comment

Foam Rolling

  • 10 minutes

L-Sit Chin Up

Fat Gripz. Done throughout the workout.

  • Body weight (~200 lb): 5,5,5

Heavy Bag and Jump Rope

1 minute rest in between rounds.

  • Jump rope: 3 minutes
  • Jump rope: 3 minutes
  • Jump rope: 3 minutes

Front Squat

  • 45 lb: 20
  • 140 lb: 5
  • 230 lb: 3
    • Slipped off my shoulders on the 3rd rep. Was able to re-rack the bar though.
  • 280 lb: 1
  • 320 lb: 1
  • 330 lb: 1 *PR!
    • 1RM I think.
  • 350 lb: MISSED
    • Bar rolled off my shoulders onto the safeties at the bottom of the squat.
  • 240 lb: 3,3,3

Neck Training

Using the Ironmind neck harness and low pulley attachment.

Neck Extension (Harness)

  • 30 lb: 20
  • 60 lb: 20
  • 110 lb: 8
  • 70 lb: 15
    • Drop set. Done right after last set of neck side flexion.

Neck Flexion (Harness)

  • 30 lb: 20
  • 60 lb: 20
  • 110 lb: 8
  • 70 lb: 15
    • Drop set.

Neck Side Flexion (Harness)

  • 30 lb: 20
  • 50 lb: 20
  • 80 lb: 8
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Training Log: Wednesday March 27, 2013

March 27, 2013 — Leave a comment

Texas method recovery day.

Foam Rolling

L-Sit V-Grip Pull Ups

  • Body weight (~200 lb): 8

High Bar Squat

Put on a pair of Fat Gripz Extreme. Feel it a bit more in my lower back.

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

Front Squat

Used straps. Felt like the bar was sitting on my collar bones, so I added the blue Fat Gripz to the last set at 230 lb and 320 lb. Feels better that way.

  • 140 lb: 3
  • 230 lb: 3,3,3
  • 320 lb: 1
    • Almost rolled off my shoulders.

Overhead Press

  • 45 lb: 10
  • 75 lb: 8
  • 100 lb: 5
  • 140 lb: 3
  • 190 lb: 1
  • 225 lb: 5 *PR!
    • 5 rep max! Finally! Previous best at this weight was 4 reps way back in January.

Barbell Curl

  • 45 lb: 10
  • 75 lb: 10
  • 85 lb: 10
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