John Phung

Training Log: Monday September 23, 2013

September 23, 2013 — 2 Comments

Heavy Bag

Right Kicks: 3 minutes
Left Kicks: 3 minutes
Push Kicks: 3 minutes
Right Kicks: 3 minutes
Left Kicks: 3 minutes

Speed Deadlift With Bands

Hook grip, green bands.

Decided to try out some speed deadlift using bands.

I tried standing on the band at first, but it didn't feel 100% secure underneath my foot.

I put a rubber mat on top of the band, and then stood on the mat. This works much better.

Here's my set up:

140 lb: 5,5
190 lb: 3
230 lb: 3,3,3,3,3

In Workout Log deadlift band, heavy bag, speed deadlift

Training Log: Sunday September 22, 2013

September 22, 2013 — Leave a comment

Dragon Flags

7

Heavy Bag

Punches: 3 minutes
Right kicks: 3 minutes
Left kicks: 3 minutes

Ab Wheel

6

Band Pull Aparts

A bunch of reps, multiple angles with the Voodoo Floss bands

Shoulder Dislocations

10

L-Sit Pull Ups

Fat Gripz

Body weight (~205 lb): 7

Breathing Paused Low Bar Squat

No belt.

45 lb: 10
140 lb: 10
230 lb: 5
320 lb: 3

Paused Low Bar Squat

Belted up at 460 lb.

410 lb: 1
460 lb: 1

Low Bar/High Bar Squat

Alternating low bar and high bar squats, so first set is LB, 2nd set is HB, etc.

420 lb: 3,3,3,3,3,3
- +2.5 from 2 weeks ago

Reverse Grip Bench Press

Pecs and shoulders feeling sore and worn out, so I'm just going to do my warm up, and then rep out as many as I can with 300 lb.

Paused until work sets.

45 lb: 10
140 lb: 5
230 lb: 3
280 lb: 1
330 lb: 1
370 lb: X
- Pecs and shoulders sore. Controlled negative though.
300 lb: 9 * PR!
- Previous max number of reps at 300 lb was 7.
- Would have settled for 8 reps for an 8RM, but I went for 10. But after the 9th rep, I was pretty sure I would have failed the 10th rep, so I re-racked the bar. NEX TIME.

In Workout Log heavy bag, high bar, low bar, reverse grip bench press, Squat

Training Log: Friday September 20, 2013

September 20, 2013 — 3 Comments

Warming up by hitting the heavy bag is pretty fun. Kicking the bag repeatedly seems to get rid of any hip tightness.

Just have to try not to over do it.

Also working on no-belt high bar squats and no-belt deadlifts.

Heavy Bag

Punches: 3 minutes
Punches: 3 minutes
Punches: 3 minutes
Kicks: 3 minutes
Kicks: 3 minutes

Breathing Paused High Bar Squat

45 lb: 10
140 lb: 10
230 lb: 5
320 lb: 3

Paused High Bar Squat

No belt.

410 lb: 1
460 lb: MISSED
- Easy to pause in the hole (feels like I'm comfortably sitting there), but couldn't keep my chest up when coming up. Got pinned.

High Bar Squat

No belt.

460 lb: 1 * PR!
- No belt 1RM. Harder than I anticipated.
410 lb: 3
- TOUGH.

Deadlift

Hook grip.

No belt.

Felt a blister forming on my left thumb before deadlifting. It's gotten bigger after deadlifting.

140 lb: 5
230 lb: 5
320 lb: 3
410 lb: 1
460 lb: 1
500 lb: 3 * PR!
- 3 rep max with no belt and hook grip
- Got 1 rep last week, which was a 1RM.
410 lb: 5

In Workout Log heavy bag, high bar squat, hook grip deadlift

Training Log: Monday September 16, 2013

September 16, 2013 — Leave a comment

Heavy Bag

Random Combos: 3 minutes
Random Combos: 3 minutes
Random Combos: 3 minutes
Random Combos: 3 minutes
Random Combos: 3 minutes

Barbell Rows

Hook grip.

45 lb: 10
140 lb: 10
190 lb: 5
230 lb: 8,8,8
- Tried to do Pendlay rows, but back not flat enough (ie. parallel to the ground). Meh.

In Workout Log barbell rows, heavy bag

Training Log: Friday September 13, 2013

September 13, 2013 — Leave a comment

Friday the 13th training session.

Heavy Bag

Trying to keep my upper body, especially arms, as relaxed as possible.

Punches: 3 minutes
Punches: 3 minutes
Punches: 3 minutes

Front Squat

Trying out a wider stance.

45 lb: 10
140 lb: 5
230 lb: 3
280 lb: 1
330 lb: 1
370 lb: 1
405 lb: 1 * PR!
- +5 lb 1RM
230 lb: 5
- No belt.

Deadlift

Hook grip.

140 lb: 5
230 lb: 5
320 lb: 3
410 lb: 1
460 lb: 1
500 lb: 1 * PR!
- No belt PR
550 lb: X,X,X
- Thumbs couldn't take it for the first two tries. Tried straps, for the third attempt...no go. DAMMIT.
500 lb: 5 * PR!
- Straps + hook grip
- 5 rep max