Archives For low bar squat

John Phung

Training Log: Wednesday October 17, 2012

October 17, 2012 — Leave a comment

Foam Rolling

  • 10 minutes

Heavy Bag

  • Jab + cross combo X 25. Repeat 3 times.

Paused Low Bar Back Squat (Wide)

  • 45lbs: 12
  • 140lbs: 5
  • 230lbs: 5
  • 320lbs: 3
  • 410lbs: 2
  • 370lbs: 5
    • Glutes on fire on reps 4 & 5

Overhead Press

  • 45lbs: 10
  • 75lbs: 8
  • 100lbs:5
  • 140lbs:3
  • 165lbs: 3
  • 190lbs: 1
  • 210lbs: 1
  • 230lbs: 1
    • A bit of a struggle, but locked it out.
  • 200lbs: 3
  • 190lbs: 5
  • 140lbs: 11
In Workout Log , , , , , ,
permalink
John Phung

Training Log: Saturday October 13, 2012

October 13, 2012 — Leave a comment

Foam Rolling

  • 10 minutes

Low Bar Squat

  • 45lbs: 20
  • 140lbs:10
  • 230lbs: 5
  • 320lbs: 3
  • 410lbs: 1
  • 460lbs: 1
  • 515lbs: MISSED
  • 500lbs: MISSED

Time to stop pushing 1RM and start pushing 5,3 & 2RM.

Heavy Bag

  • 20 minutes
    • 20 right swing kicks, 20 left swing kicks. Repeated 5x each.

 

In Workout Log ,
permalink
John Phung

Training Log: Wednesday October 4, 2012

October 3, 2012 — Leave a comment

Texas Method recovery day.

Foam Rolling

  • 10 minutes

Paused Low Bar Back Squat (Wide)

Did some band pulls and shoulder dislocations prior to squatting.

Seems to get my shoulders warmed up for the low bar squat.

  • 45lbs: 12
  • 140lbs: 5
  • 230lbs: 5
  • 320lbs: 3
  • 410lbs: 1
  • 460lbs: 1

Low Bar Squat

No pause.

  • 410lbs: 3
  • 370lbs: 5

Overhead Press

Forearm pain >200lbs. Missed at 240lbs 3 times, and 230lbs. DIEL??

  • 45lbs: 10
  • 75lbs: 8
  • 100lbs:5
  • 140lbs:3
  • 165lbs: 3
  • 190lbs: 2
  • 210lbs: 1
    • Seemed like the bar shot up pretty quickly, decided to try a PR @240lbs.
  • 240lbs: X,X,X
    • Dammit
  • 230lbs: X
    • Blah
  • 140lbs: 10
In Workout Log , , , ,
permalink

Training Log: Saturday September 29, 2012

September 29, 2012 — Leave a comment

Foam Rolling

  • 10 minutes

Low Bar Squat

  • 45lbs: 20
  • 140lbs:10
  • 230lbs: 5
  • 320lbs: 3
  • 410lbs: 1
  • 460lbs: 1
  • 510lbs: 1 *PR
    • +5lbs from last week
    • Sharp pain in the left shoulder shooting down my arm despite a 400mg of my favorite pre-work supplement ibuprofen. Still got the PR though!

High Bar Squat

Was going to do a back off set with low bar, but my left shoulder hurts too much.

  • 410lbs: 3
  • 320lbs: 5
    • Used the Fat Gripz Extreme that I won in a Facebook contest as a manpon aka barbell pad to see what it feels like. Positions the bar even higher on my traps.
In Workout Log , , ,
permalink
John Phung

Training Log: Wednesday August 1, 2012

August 1, 2012 — Leave a comment

Texas Method recovery day.

Foam Rolling

10 minutes on the Rumble Roller

Low Bar Back Squat

  • 45lbs: 20
  • 140lbs: 10
  • 230lbs: 5
  • 280lbs: 5
  • 340lbs: 5,5

Face Pulls

  • 60lbs: 12
  • 81lbs: 8

Paused Bench Press

  • 140lbs: 5
  • 190lbs: 5
  • 230lbs: 3
  • 300lbs: 1
  • 285lbs: 3,3
In Workout Log , , , ,
permalink