John Phung

Training Log: Friday March 15, 2013

March 15, 2013 — 2 Comments

My body seems to be healing up pretty good. I no longer experience that much pain when sneezing.

I can be more explosive out of the hole in the squat without feeling much pain or discomfort.

Also, I was planning on deloading this week (including today) for the bench press, but I felt fresh from taking it easy on Monday that I figured heck, why not go for some PR's??

So I did.

Foam Rolling

10 minutes on the black Rumble Roller and lacrosse ball.

Low Bar Squat

45 lb: 20
140 lb: 10
190 lb: 5
230 lb: 5
280 lb: 5
330 lb: 5,5,5
- +5 lb from Wednesday

High Bar Squat

330 lb: 5,5,5
- +5 lb from Wednesday

Face Pulls

70lbs: 15

Reverse Grip Bench Press

45 lb: 10
140 lb: 5
230 lb: 3
280 lb: 1
330 lb: 1
375 lb: 1 *PR - 1RM!
- Back cramped up as I was pressing the bar up. Bar dipped a bit, but I pressed it back up.
- +5 lb PR
320 lb: 5 *PR - 5RM!
- Previous 5RM was 315 lb

In Workout Log 1rm, 5RM, face pulls, foam rolling, high bar squat, intensity day, low bar squat, pr, reverse grip bench press, Texas method

Training Log: Wednesday March 13, 2013

March 13, 2013 — 3 Comments

Drank a strawberry flavored MuscleTech phase 8 "protein shake" today. Taste a bit like medicine.

Foam Rolling

10 minutes on the black Rumble Roller and lacrosse ball.

Low Bar Squat

45 lb: 20
140 lb: 10
190 lb: 5
230 lb: 5
280 lb: 5
325 lb: 5,5,5
- +5 lb from Monday

High Bar Squat

325 lb: 5,5,5
- +5 lb from Monday

Overhead Press

Taken off the rack.

45 lb: 10
75 lb: 8
100 lb: 5
140 lb: 3
190 lb: 1
225 lb: 3,3,2,2,2
- 225 x 5 is eluding me...

Barbell Curl

Started from the top (instead of the bottom), as described in the book Starting Strength.

45 lb: 10
60 lb: 10
75 lb: 12,12

In Workout Log barbell curl, foam rolling, high bar squat, low bar squat, overehad press, recovery day, Texas method

Training Log: Monday March 11, 2013

March 11, 2013 — Leave a comment

Texas Method "volume" day.

Actually, it's more of a de-load day.

Foam Rolling

10 minutes on the black Rumble Roller and lacrosse ball.

Low Bar Squat

Tiny weights.

45 lb: 20
100 lb: 10
140 lb: 10
190 lb: 5
230 lb: 5
255 lb: 5
280 lb: 5
320 lb: 5,5,5

High Bar Squat

320 lb: 5,5,5

Face Pulls

70 lb: 15

Reverse Grip Bench Press

Paused until work sets. Paused first rep on work sets.

Contemplating how to de-load.

I was thinking about going lighter and doing paused reps, but I don't like going lighter unless I have to. Also thought about "speed bench presses", but I'm not sure how this would work with a reverse grip. Also, I don't have any bands or chains so I would really have to grip the bar to make sure it doesn't fly off my hands.

I was also thinking of doing overhead presses today and Friday, and bench press on Wednesday.

I don't want to make huge changes, so I'll stick with reverse grip bench presses as scheduled, but lower the weight (should be 302.5 lb this week), and lower the volume (3 sets instead of 5).

Rest between sets is lowered from 3.5+ minutes to 2+ minutes.

45 lb: 10
140 lb: 5
230 lb: 3
280 lb: 1
230 lb: 5,5,5
- Paused all reps on the last 2 sets.

In Workout Log de-load, deload, foam rolling, high bar squat, injury, low bar squat, reverse grip bench press, Texas method, volume day

Training Log: Saturday March 9, 2013

March 9, 2013 — Leave a comment

Less pain today on my right side (above my hip, below ribs), but still feels odd.

Going to test out low bar today.

Tried doing some neck exercises after, but my right side didn't feel right during left lateral neck flexion, so I stopped.

Also did some skipping, but I could feel that my calves were not 100% from Tuesday.

Low Bar Squat

45 lb: 20
100 lb: 10
140 lb: 10
190 lb: 5
230 lb: 5
255 lb: 5
280 lb: 5
320 lb: 5
- Right side feels weird for all reps on this set.

High Bar Squat

230 lb: 10

Good enough for today.

In Workout Log high bar squat, injury, low bar squat

Training Log: Wednesday March 6, 2013

March 6, 2013 — Leave a comment

I feel better.

My right side feels like it's sore and tender now, rather than a sharp, stabby pain I had earlier.

Foam Rolling

20 minutes

High Bar Squat

Going to start off light, and add weight every set to see how it feels.

Not bad. Usually the first rep or two, I feel a little pain, but then it goes away.

I find that sticking my chest up and ass out seems to help.

45 lb: 20
75 lb: 10
100 lb: 10
140 lb: 10
165 lb: 10
190 lb: 10
210 lb: 10
230 lb: 10

Overhead Press

Taken off the racks.

Testing out a thumbless, or false grip starting at 140 lb since I'll be going light today.

45 lb: 10
75 lb: 8
100 lb: 5
140 lb: 3
165 lb: 2
190 lb: 1
210 lb: 1
230 lb: X,X
- Missed first time with thumbless grip. Changed to my regular grip and missed. Normally I have no problems with this weight. Probably missed because Monday's bench press at 300x5x5 is affecting this, or that injury, or both.
140 lb: 8