John Phung

Training Log: Monday May 20, 2013

May 20, 2013 — Leave a comment

Foam Rolling

10 minutes on the black Rumble Roller

Band Pull Aparts

A bunch of reps, multiple angles with the Voodoo Floss bands

Shoulder Dislocations

10

L-Sit Chin Ups

Fat gripz.

Body weight (~200 lb): 5

Low Bar Squat

Paused until work sets. Beltless up to 410 lb.

Not feeling very explosive on the squats at all. Going to lower the volume this week (no sets of 5).

45 lb: 10
100 lb: 10
140 lb: 10
230 lb: 5
320 lb: 3
410 lb: 1
440 lb: 1
410 lb: 3,3,3
- +2.5 lb from last week.

High Bar Squat

410 lb: 3,3
- +2.5 lb from last week.

Face Pulls

70 lb: 12
90 lb: 10

Reverse Grip Bench Press

Paused.

45 lb: 10
140 lb: 5
230 lb: 3
320 lb: 1
370 lb: 1
320 lb: 3,3,3,3,3
- +5 lb from last week.
- 5 sets instead of 10.

In Workout Log face pulls, high bar squat, l-sit chin ups, low bar squat, paused bench press, reverse grip bench press

Training Log: Saturday May 18, 2013

May 18, 2013 — Leave a comment

Foam Rolling

10 minutes on the black Rumble Roller and lacrosse ball.

L-Sit Chin Ups

With blue Fat Gripz.

Body weight (~200 lb): 6

Low Bar Squat

Beltless up to 410 lb.

Paused up to 460 lb.

45 lb: 10
100 lb: 10
140 lb: 10
230 lb: 5
320 lb: 3
410 lb: 1
440 lb: 1
460 lb: 1
490 lb: 1
- Thinking of trying this for 2 reps, but after the first rep I was pretty certain I would not make the second.

High Bar Squat

420 lb: 3

Deadlift

Hook grip.

140 lb: 5
230 lb: 5
320 lb: 3
410 lb: 1
460 lb: 1
500 lb: 1
520 lb: 1
530 lb: X
460 lb: 3
410 lb: 3

In Workout Log deadlift, foam rolling, high bar squat, hook grip, low bar squat

Training Log: Friday May 17, 2013

May 17, 2013 — Leave a comment

Foam Rolling

10 minutes on the black Rumble Roller and lacrosse ball.

L-Sit Chin Ups

With blue Fat Gripz.

Body weight (~200 lb): 6

Low Bar Squat

Paused until work sets.

Beltless up to 410 lb.

45 lb: 10
100 lb: 10
140 lb: 10
230 lb: 5
320 lb: 3
410 lb: 1
440 lb: 1
460 lb: 1
500 lb: 1
- 1st rep felt hard, and I missed on the 2nd rep.
420 lb: 3

Face Pulls

70 lb: 13
90 lb: 12

Reverse Grip Bench Press

Paused until 365x2.

45 lb: 10
140 lb: 5
230 lb: 3
280 lb: 1
330 lb: 1
365 lb: 2 * PR!
- 2 rep max!
- I was planning on attempting 370x2, but I wussed out and did 365 instead.
330 lb: 3,2,2
- Paused.
- Last rep on the first set was tough.
- I think I'll start doing all doubles next Friday.

In Workout Log low bar squat, reverse grip bench press, Squat

Training Log: Monday May 13, 2013

May 13, 2013 — Leave a comment

Felt a little nauseous this morning and all throughout the workout, but managed to get through it.

Foam Rolling

15 minutes

L-Sit Chin Ups

Fat gripz.

Body weight (~200 lb): 6

Low Bar Squat

Paused until work sets.

Beltless up to 410 lb.

45 lb: 10
100 lb: 10
140 lb: 10
230 lb: 5
320 lb: 3
410 lb: 1
440 lb: 1
407.5 lb: 3,3,3,3
- +2.5 lb from last week.
- 4 sets instead of 3

High Bar Squat

407.5 lb: 3,3
- +2.5 lb from last week.
- 2 sets instead of 3

Low Bar Squat

367.5 lb: 5
- 1 set instead of 0.

High Bar Squat

367.5 lb: 5
- +2.5 lb from last week.
- 1 sets instead of 3

Face Pulls

70 lb: 12
80 lb: 12

Reverse Grip Bench Press

Paused.

45 lb: 10
140 lb: 5
230 lb: 3
280 lb: 1
320 lb: 1
360 lb: 1
315 lb: 3,3,3,3,3,3,3,3,3,3
- +5 lb from last week.

In Workout Log face pulls, high bar squat, l-sit chin ups, low bar squat, paused bench press, reverse grip bench press

Low Bar Squat 480×3, Bench Press 350×3, High Bar Squat 480×2, Nearly Ripped Singlet and Stuff You Should Read

May 12, 2013 — Leave a comment

Happy Mother's Day to all the Super Moms out there!

Anyway, this past week I found out that my Titan singlet is almost ripped. I'm a bit hesitant to get a new singlet to be honest. I might just wear this and hope no one notices haha.

Also, my neck is roughly 19" around after a pump. Sweet.

PR's this past week:

Low Bar Squat: 480 x 3 (3RM)

On Friday I got a new 3 rep max at 480 lb. I did 460x3 last week, which did not feel too hard, and I was certain I could get 480x3.

This upcoming Friday, I'm going to try for 500 lb x 2.

Bench Press: 350 x 3 (3RM)

I also got a bench press 3RM on Friday at 350 lb. I changed my shirt for the last set to help prevent any slipping on the bench. It felt a bit shaking, but 3 reps at 350 lb didn't feel like much of a struggle.

High Bar Squat: 480 x 2 (2RM)

On Saturday, I got a high bar squat 2RM at 480 lb:

I might have had 3 reps on a good day (didn't even make a squat face on the 2nd rep), but my low back was a bit sore and everything else ached. Still, a PR is a PR, and that's good enough for me.

Upcoming Week

The powerlifting meet is only a few weeks away (June 9), and I think this could be my last heavy week where I'm shooting for PR's before I start tapering off and making sure I don't burn myself out.

Here's what I'm looking at for this week:

Front Squat: Aiming for 2 reps at 370 lb, or maybe 3 reps at 350 lb, depending on how I feel.
Bench Press: I'm going to try for a 2RM at 370 lb.
Low Bar Squat: As mentioned early, going to attempt 500 lb for a double.