John Phung

Foam Rolling

• 15 minutes on the black Rumble Roller and lacrosse ball.

L-Sit Chin Ups

With blue Fat Gripz.

• Body weight (~200 lb): 5

Low Bar Squat

Paused until 500 lb.

• 45 lb: 20
• 140 lb: 10
• 230 lb: 5
• 320 lb: 3
• 410 lb: 1
• 460 lb: 1
• 500 lb: 1
  • A bit tough. Maybe I'll stick with sub-500, because this felt like a bit of a grind. We'll see.
• 440 lb: 5 * PR!
  • 5 rep max! Previous best was 430 lb on February 22, 2013.
  • The last rep felt a lot longer than it looked.

Face Pulls

• 70 lb: 10
• 80 lb: 10

Reverse Grip Bench Press

Paused until work sets.

• 45 lb: 10
• 140 lb: 5
• 230 lb: 3
• 280 lb: 1
• 340 lb: 1
• 390 lb: MISSED
  • Originally planning on NOT trying a 1RM. Got greedy as I warmed up.
  • Out of the rack and on the descent it felt smooth. Don't think I got it up half way. I did set it down gently though.
• 330 lb: 3
  • My right hand rotated slightly out of place on the 2nd rep, which messed me up.
  • Missed on the 4th rep. Wanted 5. Going to call it a day.

Texas method intensity day.

Foam Rolling

• 15 minutes on the black Rumble Roller and lacrosse ball.

L-Sit Chin Ups

With blue Fat Gripz.

• Body weight (~200 lb): 5

Low Bar Squat

• 45 lb: 20
• 140 lb: 10
• 230 lb: 5
• 320 lb: 3
• 410 lb: 1
• 460 lb: 1
• 500 lb: 1
  • Not too bad...let's TRY A PR
• 515 lb: 1 * PR!
  • 1 rep max by 5 lb!
  • Was thinking about 520 at first, but didn't want to miss and regret not trying 515.
  • Half way up, I felt the muscles in the middle of my back kick in. I think the same ones that were sore from front squatting the other day.

High Bar Squat

• 440 lb: 3
  • Tough, a bit of a grind.

Face Pulls

• 70 lb: 10
• 80 lb: 10

Reverse Grip Bench Press

• 45 lb: 10
• 140 lb: 5
• 230 lb: 3
• 280 lb: 1
• 330 lb: 3,3,3

Power out from about 8 AM to 6 PM due to a friggin' ICE STORM in April. So no electricity, no heat, no lights, no hot water, no nothin'.

At first I was scared to train in the dark, mostly because of the Klingon in my basement. But I just remembered that humans and Klingons are allies in the future, so it should be fine. Plus, I had nothing else to do!

Texas method intensity day.

Foam Rolling

• 5 minutes on the black Rumble Roller and lacrosse ball.

L-Sit Chin Ups

With blue Fat Gripz.

• Body weight (~200 lb): 5

Low Bar Squat

• 45 lb: 20
• 140 lb: 10
• 230 lb: 5
• 320 lb: 3
• 410 lb: 1
• 440 lb: 3
  • Not to hard, but not too easy.

High Bar Squat

• 440 lb: 2
  • A bit tough. Could have been because my stance was too narrow.

Face Pulls

• 70 lb: 10
• 80 lb: 10

Reverse Grip Bench Press

• 45 lb: 10
• 140 lb: 5
• 230 lb: 3
• 280 lb: 1
• 330 lb: 1
• 385 lb: X, 1 * PR!
  • New 1RM by +5 lb! Benched 380 lb last Friday.
  • Missed the first time, probably because of not enough leg drive. Got it the 2nd time.
• 330 lb: 3,2
  • +2.5 lb from last week, but I knew I would probably miss if I tried the 3rd rep on the 2nd set. Going to try 330x3x3 next week.