John Phung

Texas Method and Smolov Jr: Friday June 15, 2012

June 15, 2012 — Leave a comment

Jump Rope

3 minutes

High Bar Squat

45lbs: 20
140lbs: 10
190lbs: 10
230lbs: 8
280lbs: 5

Face Pulls

60lbs: 10,10

Overhead Press

45lbs: 10

Alternated behind the neck

Bench Press

Smolov Jr week 2 day 3. 4 reps, 8 sets @275lbs.

140lbs: 5
190lbs: 2
230lbs: 1
275lbs: 4,4,4,4,4,4,4,4

In Workout Log Bench Press, low back pain, smolov jr, Squat, Texas method

Texas Method and Smolov Jr: Monday June 11, 2012

June 11, 2012 — Leave a comment

Jump Rope

3 minutes

Squat

45lbs: 20
140lbs: 10
190lbs: 8
230lbs: 5
280lbs: 5
320lbs: 3

Too much back pain so I stopped. I think I need to see a professional.

Face Pulls

60lbs: 10,10,10

Bench Press

Smolov Jr week 2 day 1: 240lbs 6x6

140lbs: 5
190lbs: 3
240lbs: 6,6,6,6,6,6

In Blog Bench Press, low back pain, smolov jr, Squat, Texas method

Texas Method Training Log: Monday April 30, 2012 [Volume Day]

April 30, 2012 — Leave a comment

I've had low back pain since last week. Discovered if I tense my abs really hard during the squat, I feel no pain in my back at all. Sweet!

Low Bar Back Squat

Warmup

45lbs: 10
137.5lbs: 5
227.5lbs: 5
317.5lbs: 2
367.5lbs: 1
407.5lbs: 1
442.5lbs: X

Main Sets

407.5lbs: 3,2
- Failed on 3rd rep, second set
367.5lbs: 5,5

Bench Press

Note: Preparing for a powerlifting meet on May 12, 2012, so I'm practicing my bench press instead of the regularly scheduled overhead press.

Warm Up

45lbs: 10
137.5lbs: 5
227.5lbs: 2

Main Set

285lbs: 3,3,3,3,3

Paused bench on the first rep, then touch & go on the remaining reps.

In Workout Log Bench Press, low back pain, ohp, overhead press, Squat, Texas method, volume day

Bench Press PR, Deadlift Styles, Just F’n Train, Hungery, Home Gym Noise, Strong, Alex Navarro, Mark Bell and Jesse Burdick Interview

April 29, 2012 — Leave a comment

Dammit, I hurt my lower back earlier this week (or maybe last week?), so I'm forced to go low volume and low intensity on squats all week. Essentially I have no choice but to take a de-load week for squats and deadlifts. I've also switched to high bar squats from low bar squats because I don't feel as much pain during the movement.

But this hasn't stopped me from hitting a bench press PR yesterday! Video here.

Anyways, here's a few articles you should read and an interview you should listen to:

Where Have All The PR's Gone? by Aimee Anaya Everett
Deadlifts: Which Type Is Best for You? By Mike Robertson
Just f'n train, just get f'n strong. Idiotic by Paul Carter
Always Hungery by John Welbourn
Reduce Home Gym Noise by Gregor
Big Without Strong Is Nothing by Tony Gentilcore
Alex Navarro, Mark Bell and Jesse Burdick Interview at DangerouslyHardcore.com

In Weekly Review alex navarro, Bench Press, big without strong, deadlifts, home gym noise, hungery, jesse burdick, low back pain, mark bell, pr, squats, strong, train

Texas Method Training Log: Monday March 5, 2012 [Volume Day]

March 5, 2012 — Leave a comment

Squat

Warmup

45lbs: 10
97.5lbs: 5
137.5lbs: 5
187.5lbs: 3
227.5lbs: 3
317.5lbs: 2
367.5lbs: 3

Main Set

345lbs: 5,5,5

Low back pain while squatting, so I'm cutting it off at 3 sets.

Overhead Press

Warm Up

45lbs: 10
72.5lbs: 5
97.5lbs: 5
137.5lbs: 3
162.5bs: 2

Main Set

190lbs: 5,5,2

Exhausted. Dammit.
Didn't power clean the weight into position today. Want to take it easy on my low back.
Wore super stiff new belt (Inzer 13mm lever belt). Feels ok while pressing, but can't do a full ROM squat in it yet. Need to break it in.