John Phung

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: Monday March 4, 2013

March 4, 2013 — Leave a comment

Injured! Dammit. Details below.

Texas Method "volume" day.

Foam Rolling

10 minutes on the black Rumble Roller and lacrosse ball.

L-Sit Chin Ups

Body weight (200 lb): 10

Low Bar Squat

About 3.5 minutes in between sets.

45 lb: 20
140 lb: 10
230 lb: 5
320 lb: 3
370 lb: 2
410 lb: 1
460 lb: X
- Felt a sharp pain and maybe even some "tissues moving" (maybe crunching? I'm not sure) on the right side of my body, bottom of the rib cage towards my back.
  Seemed like the right side of my body collapsed a little bit as I experienced this pain. Felt this pain coming out of the hole and caused me to drop all the way down with the bar crashing onto the safeties. This brought me to one knee momentarily.
  
  My obliques has been sore since Friday (probably from those damn mat pulls) and throughout today's warm up.
  
  Should I continue? Hmm...
- High bar squatted 140 lb from the bottom of the pins, and my right side still hurts. Bah, guess I'll stop squatting today. Hope this doesn't affect bench press.

Face Pulls

70 lb: 15

Reverse Grip Bench Press

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

Unracking the bar hurts a little, and reaching down and pressing the record button on my iPod hurts, but that's about it.

45 lb: 10
140 lb: 5
230 lb: 3
280 lb: 1
330 lb: 1
300 lb: 5,5,5,5,5
- +5 lb from last week.
- Last rep, last set very tough. Felt my hands rotate out of place (towards almost a neutral grip).

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

Training Log: Wednesday February 27, 2013

February 27, 2013 — Leave a comment

Replaced OHP with C&P for the next little while. Time to get yoked.

Also, adding in barbell curls again.

Texas Method recovery day.

Foam Rolling

15 minutes on the black Rumble Roller and lacrosse ball.

L-Sit Chin Up

Body weight (200 lb): 8

Low Bar Squat (Paused)

45 lb: 20
140 lb: 10
230 lb: 5
280 lb: 3
337.5 lb: 5
- +2.5 lb from last week.

High Bar Squat (Paused)

337.5 lb: 5
- +2.5 lb from last week.

Clean & Press

Going to start off with 3 main sets this week, 5 sets next week, and increase weight weekly from there.

45 lb: 10
75 lb: 5
100 lb: 3
140 lb: 3,3,3

Rope Hammer Curls

30 lb: 10

Barbell Curl

45 lb: 10
60 lb: 10
70 lb: 10
75 lb: 10,8
- Arms...burning...

Rope Hammer Curls

50 lb: 8

In Workout Log barbell curl, clean and press, high bar squat, low bar squat, paused squat, recovery day, Rope Hammer Curls, Texas method

Training Log: Monday February 25, 2013

February 25, 2013 — Leave a comment

Texas Method volume day.

Foam Rolling

20 minutes on the black Rumble Roller and lacrosse ball.

Parallel Grip L-Sit Chin Ups

Body weight (200 lb): 10

Low Bar Squat

412.5 lb

About 3.5 minutes in between sets.

45 lb: 20
140 lb: 10
230 lb: 5
320 lb: 3
370 lb: 2
410 lb: 1
460 lb: 1
412.5 lb: 3,3,3
- +2.5 lb from last week (microloading with fractional plates).

High Bar Squat

412.5 lb: 3,3
- +2.5 lb from last week.
365 lb: 5,5,5
- +5 lb from last week

Face Pulls

70 lb: 14

Reverse Grip Bench Press

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

Right pec sore especially during warm up. Went away mostly during work sets.

45 lb: 10
140 lb: 5
230 lb: 3
280 lb: 1
330 lb: 1
- Increasing my over-warmup weight from 320 lb to 330 lb, because I am stronger now. Still paused.
295 lb: 5,5,5,5,5
- +2.5 lb from last week.
- Last rep, last set was tough.