John Phung

Training Log: Monday December 10, 2012

December 10, 2012 — Leave a comment

Texas method volume day.

5 sets of 3 reps for low bar squat, followed by 3 sets of 5 for high bar squat is 30 total reps.

Sure feels a lot less grueling than 10 sets of 3, or even 5x5.

Foam Rolling

10 minutes on the Rumble Roller and lacrosse ball.

Low Bar Squat

45lbs: 20
140lbs: 10
230lbs: 5
320lbs: 3
410lbs: 1
387.5lbs: 3,3,3,3,3
- About 3.5 minutes in between sets

High Bar Squat

330lbs: 5,5,5

Face Pulls

70lbs: 10,10

Reverse Grip Bench Press

No longer calling it "paused" because I can't pause all reps and complete all sets.

45lbs: 10
140lbs: 5
230lbs: 3
320lbs: 1
270lbs: 5,5,5,5,5
- +2.5lbs from last week

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

Training Log: Wednesday November 28, 2012

November 28, 2012 — Leave a comment

Texas method recovery day.

Foam Rolling

10 minutes on the Rumble Roller and lacrosse ball.

Low Bar Back Squat (Wide)

45lbs: 15
140lbs: 10
230lbs: 5
320lbs: 3
410lbs: 1
460lbs: 1
410lbs: 3

Overhead Press

Set the height of the J-hooks 1 hole higher today, because I always seem to re-rack the bar too high. It's about 1 1/2" higher than normal.

The bar was at Adam's apple level. I think this made it easier to get the 1st rep up, because I could drop the bar a inch or so towards my shoulders, causing a stretch reflex for the 1st rep (normally at shoulder level and press at a dead stop).

45lbs: 10
75lbs: 8
100lbs:5
140lbs:3
190lbs: 1
240lbs: 1 *1RM
- Damn. This shot up like it was nothing. I was feeling a bit confused after the set and thought I had mis-loaded the bar.
245lbs: MISSED
- Thought I could get this no problem considering how easy 240lbs felt. Nope. Maybe in the next few weeks.
230lbs: 2 *2RM
225lbs: 3 *3RM
215lbs: 4
- Aimed for 5 reps (and a 5RM) but ran out of power.

In Workout Log low bar squat, ohp, overhead press, recovery day, Texas method

Training Log: Friday November 23, 2012

November 23, 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: 2
460lbs: 1
435lbs: 3
395lbs: 5

Reverse Grip Bench Press (Paused)

Pain radiating from my shoulders down both my arms (mostly left) after squats.

Affected my bench press. Going to cut it short for today.

45lbs: 10
140lbs: 5
230lbs: 3
300lbs: 1
350lbs: MISSED

Deadlift

Hook grip.

140lbs: 5
230lbs: 5
320lbs: 3
410lbs: 1
460lbs: 1
505lbs: 1
520lbs: 1?,1
- Thought I didn't lock it out. From the video it looks like I did.
530lbs: X,X,X
- Missed first time, then took off shoes and tried in socks. Felt slippery standing on plates, so I put on my deadlift slippers. Got it up, but couldn't lock it out.
470lbs: 3
- Straps.

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

Training Log: Monday November 19, 2012

November 19, 2012 — Leave a comment

Texas method volume day.

Foam Rolling

10 minutes on the Rumble Roller and lacrosse ball.

Low Bar Squat

Medium stance today. Feel a lot stronger in this stance compared to a wide stance.

45lbs: 10
140lbs: 10
230lbs: 5
320lbs: 3
410lbs: 2
460lbs: 1
385lbs: 3,3,3,3,3,3,3,3,3,3
- About 3.5 minutes in between sets
- +5lbs from 2 weeks ago

Reverse Grip Bench Press (Paused)

45lbs: 10
140lbs: 5
230lbs: 3
320lbs: 1
260lbs: 5,5,5,5,5
- +5lbs from last week.

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

Training Log: Wednesday November 14, 2012

November 14, 2012 — Leave a comment

Texas method recovery day.

Sharp pain on the outside of my lower leg, right side. I do not know why.

Foam Rolling

10 minutes on the Rumble Roller and lacrosse ball.

Paused Low Bar Back Squat (Wide)

45lbs: 20
140lbs: 10
230lbs: 5
320lbs: 3
410lbs: 2
- Pain on the outside of my right upper thigh (experienced this on Monday) after 410lbs. Going to stop for now.