John Phung

Texas Method volume day.

Going to take out low bar squats and replace them with high bar squats this week. Low back aches.

L-Sit Chin Ups

• Body weight (200 lb):10,10
  • Performed before and after foam rolling.

Foam Rolling

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

High Bar Squat

About 3.5 minutes in between sets.

• 45 lb: 20
• 140 lb: 10
• 230 lb: 5
• 320 lb: 3
• 370 lb: 1
• 410 lb: 1
• 440 lb: 1
• 410 lb: 3,3,3,3,3
  • Was supposed to be 407.5 lb, but I already had 410 on the bar, and I did 410x3x3 a couple of days ago, so decided to do 410 lb. Plus, 4 plates on each side looks cool (but not as nice as 5 plates on each side).
• 357.5 lb: 5,5,5
  • +2.5 lb from last week.

Face Pulls

• 70 lb: 13

Reverse Grip Bench Press

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

• 45 lb: 10
• 140 lb: 5
• 230 lb: 3
• 320 lb: 1
• 290 lb: 5,4*,5,5,5
  • +2.5 lb from last week (microloading with fractional plates).
  • *Missed on the 5th rep, 2nd set. Slipped on the bench! Had a towel on top of the anti-slip liner (towel used to absorb sweat). After I slipped, the bar was still in my hands. Tried to push it up, but couldn't. Gah. Took off the towel after that set.