John Phung

Training Log: Friday October 12, 2012

October 12, 2012 — Leave a comment

Texas Method intensity day.

Foam Rolling

10 minutes

High Bar Squat

45lbs: 20
140lbs: 10
230lbs: 5
320lbs: 3
410bs: 2
460lbs: 1
500lbs: MISSED
440lbs: 3,3
- I believe this is a 3RM.
410lbs: 3
- Wanted 5, but don't think I had the stamina for it today.

Reverse Grip Bench Press

45lbs: 10
140lbs: 5
190lbs: 3
230lbs: 2
280lbs: 1,2,2,2*,2,2,2
- Paused
- * Missed on 3rd rep. Benched pressed it (normal grip) up off the pins after a few seconds of rest.
230lb: 5

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

Training Log: Monday October 8, 2012

October 8, 2012 — Leave a comment

Happy (Canadian) Thanksgiving!

Texas Method volume day.

Foam Rolling

10 minutes

High Bar Squat

This was grueling.

45lbs: 20
140lbs: 10
230lbs: 5
320lbs: 3
410lbs: 2
460lbs: 1
405lbs: 3,3,3,3,3,3,3,3,3,5
- About 2.5-3 minutes in between sets.
- ~6 minutes in between sets 9 and 10
- +5lbs from last week.
- I think this is a 5RM

Dips

Bodyweight (200lbs): 10
Bodyweight (200lbs) + 45lbs: 10,10

In Workout Log dips, high bar squat, Texas method, volume day

Training Log: Friday October 5, 2012

October 5, 2012 — Leave a comment

Texas Method intensity day.

Foam Rolling

10 minutes

High Bar Squat

45lbs: 20
140lbs: 10
230lbs: 5
320lbs: 3
410bs: 2
460lbs: 1
500lbs: MISSED
- The battle for 500lbs HB squat continues...
460lbs: 2
- 2nd rep was tough. 2RM I think.
440lbs:2
- Missed at 3rd rep.

Dips

Bodyweight (200lbs) :10
Bodyweight (200lbs) + 45lbs: 6
Bodyweight (200lbs) + 90lbs: 6
Bodyweight (200lbs): 25

In Workout Log dips, foam rolling, high bar squat, intensity day, Texas method

Training Log: Monday October 1, 2012

October 1, 2012 — Leave a comment

Texas Method volume day.

Foam Rolling

10 minutes

L-Sit V-Grip Pull Ups

10

High Bar Squat

45lbs: 20
140lbs: 10
230lbs: 5
320lbs: 3
410lbs: 2
460lbs: 1
400lbs: 3,3,3,3,3,3,3,3,3,3
- About 2.5-3 minutes in between sets.
- +5lbs from last week.
- Failed on 4th rep, last set.

Reverse Grip Bench Press

I'm trying these out to see if they feel better on my wrist, forearms, elbows and shoulders compared to a regular (or close grip) bench press.

Pain shooting down my left arm.

45lbs: 10
100lbs: 10
140lbs: 5
190lbs: 5
230lbs: 2

Dips

No pain. Maybe I need a Swiss bar.

Body weight (~200lbs): 20,20,15

In Workout Log dips, high bar squat, reverse grip bench press, Texas method, volume day

Training Log: Saturday September 29, 2012

September 29, 2012 — Leave a comment

Foam Rolling

10 minutes

Low Bar Squat

45lbs: 20
140lbs:10
230lbs: 5
320lbs: 3
410lbs: 1
460lbs: 1
510lbs: 1 *PR
- +5lbs from last week
- Sharp pain in the left shoulder shooting down my arm despite a 400mg of my favorite pre-work supplement ibuprofen. Still got the PR though!

High Bar Squat

Was going to do a back off set with low bar, but my left shoulder hurts too much.

410lbs: 3
320lbs: 5
- Used the Fat Gripz Extreme that I won in a Facebook contest as a manpon aka barbell pad to see what it feels like. Positions the bar even higher on my traps.