Archives For high bar squat

Training Log: Wednesday July 24, 2013

July 24, 2013 — Leave a comment

Dragon Flag

  • 5

Foam Rolling

Ab Wheel

  • 6

Band Pull Aparts

Shoulder Dislocations

  • 10

L-Sit Chin Ups

Rogue Cannonballs.

  • Body weight (~200 lb): 6

Front Squat

Beltless up to 280 lb.

Paused up to 330 lb.

Paused again at 280  lb.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 1
  • 370 lb: 1
  • 395 lb: X
    • Close, but bar rolled off my shoulders :/
  • 400 lb: X
    • Gah
  • 285 lb: 3,3,3,3,3
    • Paused.
    • +2.5 lb from last week.3 sets instead of 5.

High Bar Squat

  • 285 lb: 15
    • Drop set. Performed after last set of front squats.

Clean & Press

My "cleans" are really muscle cleans.

  • 45 lb: 10
  • 100 lb: 5
  • 140 lb: 3
  • 165 lb: 3
  • 190 lb: 3
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John Phung

Training Log: Wednesday July 3, 2013

July 3, 2013 — Leave a comment

Today must be a PR for the most number of PR attempts that I missed in a day :/

Dragon Flag

  • 3

Foam Rolling

Ab Wheel

  • 5

Band Pull Aparts

Shoulder Dislocations

  • 10

L-Sit V-Grip Pull Ups

  • Body weight (~200 lb): 6

Front Squat

Beltless and paused up to 280 lb.

Paused again at 275  lb.

  • 45 lb: 10
  • 140 lb: 5
  • 190 lb: 3
  • 230 lb: 3
  • 280 lb: 2
  • 330 lb: 1
  • 370 lb: 1
    • Knee wraps.
  • 420 lb: X,X
    • Knee wraps.
    • First set, bar rolled off my shoulders coming up. 2nd set not enough strength.
  • 410 lb: X
    • Knee wraps.
    • Blah.
  • 275 lb: 3,3,3,3,3
    • Paused.
    • 5 sets instead of 3
    • +2.5 lb from last week.

High Bar Squat

  • 275 lb: 12
    • Drop set. Performed after last set of front squats.

Overhead Press

  • 45 lb: 10
  • 100 lb: 5
  • 140 lb: 3
  • 190 lb: 1
  • 230 lb: 1
  • 265 lb: X,X
  • 230 lb: 2
  • 140 lb: 11

Barbell Curl

  • 45 lb: 10
  • 75 lb: 10
  • 100 lb: 5
  • 135 lb: X,X
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John Phung

Training Log: Monday June 24, 2013

June 24, 2013 — Leave a comment

Foam Rolling

Ab Wheel

  • 5

Band Pull Aparts

Shoulder Dislocations

  • 10

L-Sit Chin Ups

With blue Fat Gripz.

  • Body weight (~200 lb): 5

Low Bar Squat

Beltless up to 410 lb.

Paused up to 460 lb.

  • 45 lb: 10
  • 140 lb: 10
  • 230 lb: 5
  • 320 lb: 3
  • 410 lb: 1
  • 460 lb: 1
  • 500 lb: 1
    • Going to increase my over-warmup to 500 lb and see how that goes.
    • A bit of a grind halfway up, but didn't see any stars after the rep.
  • 380 lb: 3,3,3
    • +10 lb from last week.

High Bar Squat

  • 380 lb: 3,3,3
    • +10 lb from last week.

Low Bar Squat

  • 340 lb: 5
    • +10 lb from last week.

High Bar Squat

  • 340 lb: 8
    • +10 lb from last week.

Face Pulls

  • 70 lb: 12
  • 90 lb: 10

Reverse Grip Bench Press

Paused until work sets.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 320 lb: 1
  • 370 lb: 1
    • A bit of a grind, but stuck with it and locked it out.
  • 285 lb: 5,5,5
    • +5 lb from last week.
    • 3 sets instead of 5

Bench Press (Regular "Pronated" Grip!)

  • 285 lb: 5,5
    • First set: pinky on the rings
    • Second set: slightly narrower grip. Wore some neoprene padding on my hands to deal with the palm pressure/pain.
    • Felt weak on these! My palms isn't used to the pressure anymore. Weird.
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Training Log: Friday June 21, 2013

June 21, 2013 — Leave a comment

First Friday training session since May 31.

Foam Rolling

Ab Wheel

  • 5

Band Pull Aparts

Shoulder Dislocations

  • 10

L-Sit Chin Ups

With blue Fat Gripz.

  • Body weight (~200 lb): 6

Low Bar Squat

Beltless up to 410 lb.

Paused up to 460 lb.

  • 45 lb: 10
  • 140 lb: 10
  • 230 lb: 5
  • 320 lb: 3
  • 410 lb: 1
  • 460 lb: 1
  • 485 lb: 1
  • 400 lb: 5

High Bar Squat:

  • 400 lb: 5

Face Pulls

  • 70 lb: 12
  • 90 lb: 10

Reverse Grip Bench Press

Paused until 390 lb.

Paused again at 350 lb.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 1
  • 390 lb: X,1 * PR!
    • Slipped the first time (had a towel on the bench). Took it off and tried again with only the anti-slip mat. Got it! It was a bit of a fight, wasn't really happy with the rep, but got it though.
    • I think I need to try to get the pressure on the back of my neck instead of upper back to prevent slipping. Have to test this out some more.
  • 330 lb: 4
    • Missed on 5th set. Slipped, but don't think I would have gotten it anyway.

Mat Pulls

8 mats, about 6 1/4" from the ground, or an inch or two below my knee caps.

Hook grip.

Wore my Chucks.

  • 140 lb: 10
  • 230 lb: 5
  • 320 lb: 3
  • 410 lb: 1
  • 460 lb: 1
  • 510 lb: 1
  • 550 lb: 1
  • 600 lb: 1 * PR!
    • Didn't budge on the first try, but that got me pissed off so I tried again and got it!
    • My thumbs can now handle 600 lb.
  • 500 lb: 5
    • Straps.
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John Phung

Training Log: Monday June 17, 2013

June 17, 2013 — Leave a comment

OK, first REAL post-meet training session.

I'm going to lower the weight for my work sets by about 40 lb or so, and then work my way back up. My body needs a bit of a break from the heavy pre-meet training.

Foam Rolling

Ab Wheel

  • 5

Band Pull Aparts

Shoulder Dislocations

  • 10

L-Sit Chin Ups

With blue Fat Gripz.

  • Body weight (~200 lb): 5

Low Bar Squat

Beltless up to 410 lb.

Paused up to 460 lb.

  • 45 lb: 10
  • 140 lb: 10
  • 230 lb: 5
  • 320 lb: 3
  • 410 lb: 1
  • 460 lb: 1
  • 370 lb: 3,3,3

High Bar Squat

  • 370 lb: 3,3,3

Low Bar Squat

  • 330 lb: 5

High Bar Squat

  • 330 lb: 8

Face Pulls

  • 70 lb: 12
  • 90 lb: 10

Reverse Grip Bench Press

Paused until work sets.

Didn't wear a belt, just to get a few extra cm of ROM to make it harder.

Also, trying a different foot position while benching: on my toes instead of foot flat on the floor.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 320 lb: 1
  • 350 lb: 1
  • 280 lb: 5,5,5,5,4
    • Missed on last rep, last set. Out of energy. Might be because it's been a while since I did sets of 5 across.
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