John Phung

Training Log: Wednesday January 9, 2013

January 9, 2013 — Leave a comment

Not 100% recovered from the cold. Dammit.

Texas method recovery day.

Foam Rolling

10 minutes on the Rumble Roller and lacrosse ball.

Low Bar Squat (Paused)

I find that inhaling on the way down and perform the Valsalva maneuver just before pausing is a lot less tiring.

Also, runny nose + looking downwards (via Rippetoe-style squat) + pausing the squat is not very comfortable.

45lbs: 20
140lbs: 10
230lbs: 5
320lbs: 5,5

Overhead Press

45 lb: 10
75 lb: 8
100 lb:5
140 lb:3
190 lb: 1
210 lb: 1
260 lb: MISSED
260 lb: MISSED
- Argh
225 lb: 2
- Aimed for 5. Fak.
210 lb: 5
190 lb: 8

In Workout Log foam rolling, low bar squat, overhead press, paused squat, recovery day, Texas method

Training Log: Monday January 7, 2013

January 7, 2013 — Leave a comment

My cold is almost gone. I'm at that stage where I'm periodically coughing up really sticky phlegm.

Texas method volume day.

Foam Rolling

10 minutes on the Rumble Roller and lacrosse ball.

Low Bar Squat

45 lb: 20
140 lb: 10
230 lb: 5
320 lb: 3
410 lb: 1
460 lb: 1
- Left nostril started bleeding. First time that has ever happened to me while lifting. Cool!
397.5 lb: 3,3,3,3,3
- About 3.5 minutes in between sets
- +2.5lbs from last week (microloading with fractional plates)

High Bar Squat

345 lb: 5,5,6
- +2.5lbs from last week
- Wanted more reps on the last set,but feeling exhausted. Probably because of my almost-gone cold.

Face Pulls

70 lb: 12

Reverse Grip Bench Press

Paused until work sets.

Paused first rep on work sets.

I missed the last rep during the last set last week, but I'm going to increase the weight this week anyways.

Also, I obtained an anti-slip shelf and drawer liner to help prevent my back from slipping on the bench. Works pretty well so far!

45 lb: 10
140 lb: 5
230 lb: 3
320 lb: 1
280 lb: 5,5,5,5,5
- Benching felt strong today.

In Workout Log face pulls, high bar squat, low bar squat, reverse grip bench press, Texas method, volume day

Training Log: Friday January 4, 2013

January 4, 2013 — Leave a comment

Still feeling sick! Damn cold. It hurts my nasal cavity to breath.

And my glutes are sore today. Maybe from those damn Zercher squats on Wednesday.

Or the CPR/AED class I did yesterday. Had to do a lot of chest compressions and mouth to mouth on a dummy. A lot of leaning over and sitting up (all while I'm on my knees), and repeating a million times. I'm not used to that many repetitions. Partner complained of glute DOMS as well.

Texas method intensity day.

Foam Rolling

10 minutes on the Rumble Roller and lacrosse ball.

Low Bar Squat

45 lb: 20
140 lb:10
230 lb: 5
320 lb: 3
410 lb: 1
460 lb: 1
412.5 lb: 3,3
- +2.5 lb from last week

High Bar Squat

377.5 lb: 5
- +2.5 lb from last week

Face Pulls

70lbs: 12

Reverse Grip Bench Press

45 lb: 10
140 lb: 5
230 lb: 3
320 lb: 1
360 lb: MISSED
- Back slid on the bench.
360 lb: MISSED
307.5 lb: 3,3,3
- Finally got 307.5 x 3 x 3. Been trying since Dec 14.

Deadlift

Going to skip deadlifts today.

In Workout Log deadlift, high bar squat, intensity day, low bar squat, reverse grip bench press, Texas method

Training Log: Monday December 31, 2012

December 31, 2012 — Leave a comment

Last workout of 2012. Starting to feel a bit sick today.

Texas method volume day.

Foam Rolling

10 minutes on the Rumble Roller and lacrosse ball.

Low Bar Squat

Left hamstring feeling tender. This has been the case for a while now.

45lbs: 20
140lbs: 10
230lbs: 5
320lbs: 3
410lbs: 1
460lbs: 1
395lbs: 3,3,3,3,3
- About 3.5 minutes in between sets
- +2.5lbs from last week (microloading with fractional plates)

High Bar Squat

342.5lbs: 5,5,7
- +2.5lbs from last week
- Thought I counted 8 reps on the last set, but I am not 100%.

Face Pulls

70lbs: 12
80lbs: 8

Reverse Grip Bench Press

Paused until work sets.

Paused first rep on work sets.

45lbs: 10
140lbs: 5
230lbs: 3
320lbs: 1
277.5lbs: 5,5,5,5,4
- +2.5lbs from last week
- DAMMIT almost had the 5th rep on the last set. Went up half way, stopped, and went down.

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

Training Log: Friday December 28, 2012

December 28, 2012 — Leave a comment

Texas method intensity day.

Foam Rolling

10 minutes on the Rumble Roller and lacrosse ball.

Low Bar Squat

45lbs: 20
140lbs:10
230lbs: 5
320lbs: 3
410lbs: 1
460lbs: 1
410lbs: 3,3

High Bar Squat

375lbs: 5
- +2.5lbs from last week

Face Pulls

70lbs: 12

Reverse Grip Bench Press

45lbs: 10
140lbs: 5
230lbs: 3
320lbs: 1
355lbs: 1,1 *PR
- I got it the first time, but I ran out of film while recording the video. Had to do another set so I could get this on video.
307.5lbs: 1
- Body slid backwards on the descent of the 2nd rep. Screw the rest of the sets, I got a PR today, and I did it twice!