John Phung

"Using no way as way" & "Having no limitation as limitation"

End of The Texas Method, OHP and Front/High/Low Bar Squat PRs, Interval Timer and Stuff You Should Read

April 28, 2013 — Leave a comment

I was planning on 1 PR for this week, but ended up with 4!

Front Squat: 370 lb (1RM)

On Wednesday I got a 370 lb front squat, which is a +20 lb PR from last week. Not too shabby!

For the upcoming weeks, I'm going to fill out the "Front Squat" row in my personal records scoreboard starting with a new 2 rep max (I'm thinking 350'ish), then 3, and maybe 5.

Overhead Press: 240 lb x 2 (2RM)

Did this one on Wednesday. Could have sworn I had overhead pressed 240x2 before, but I couldn't find any record of it.

Low Bar Squat: 440 lb x 5 (5RM)

On Friday I did 440x5, which is a +10 lb PR from February. My form was pretty good for all reps I think. I am satisfied.

High Bar Squat: 440 lb x 5 (5RM)

The next day (Saturday), I managed a high bar squat for 440x5, which is also a +10 lb PR. The last time I got a 5RM was on the same day I did a low bar squat 5RM.

Also, I wanted to get in a training session of squats and deadlifts because I was going to have Chinese buffet for lunch (or in my case, a post-workout meal).

Gymboss Interval Timer Review

I wrote a review for the standalone interval timer known as the Gymboss.

TL;DR: It's a good interval timer.

Buy it if you want something that's compact, simple to use and has a vibration function.

Full review here.

End Of Texas Method

I'm going to stop calling what I'm doing "Texas Method" mainly because what I do now deviates a bit from the program, and I don't want to be confined to a "method" or a "system" if I want to alter my training somehow. (As I write this, I'm reminded of Bruce Lee's saying of, "Using no way as way" & "Having no limitation as limitation").

I've already made many changes. My training now contain some elements of the Texas Method, namely, a higher volume day and a higher intensity day, but sometimes I'll have 2 or 3 PR days per week (Wednesday, which is usually a "recovery day", Friday, and sometimes Saturdays like yesterday). My recovery days are usually "intense" ie. attempting 1 rep maxes, and sometimes they're high in volume. My "intensity days" are sometimes high in volume as well.

I think it's about time to stop calling it the "Texas Method".

In the end, it's just training to get stronger.

Stuff You Should Read

3 Questions For Better Workouts by Charles Staley
What I Learned To Deadlift 500 Pounds by Greg Nuckols

In Weekly Review front squat, high bar squat, low bar squat, overhead press, Texas method

Training Log: Monday April 22, 2013

April 22, 2013 — Leave a comment

Texas method volume day.

Foam Rolling

10 minutes on the black Rumble Roller and lacrosse ball.

L-Sit Chin Ups

Hook grip. Gotta increase my pain tolerance.

Body weight (~200 lb): 6

Low Bar Squat

Paused until work sets.

45 lb: 20
140 lb: 10
230 lb: 5
320 lb: 3
410 lb: 1
440 lb: 1
400 lb: 3,3,3
- +5 lb from last week.

High Bar Squat

400 lb: 3,3,3
- +5 lb from last week.
360 lb: 5,5,5
- +2.5 lb from last week.
- Might have done an extra set...but I'm not 100% sure...dammit. I did another set to make sure I got the 3x5 I wanted.

Face Pulls

70 lb: 10
80 lb: 10

Reverse Grip Bench Press

Changed my shirt because my previous one was pretty sweat from squatting. Also, the shirt that I'm wearing has some printed writing and a logo on the back, so it'll probably stick to the bench a little better and prevent me from sliding.

45 lb: 10
140 lb: 5
230 lb: 3
300 lb: 1
350 lb: 1
- Nice and smooth. ~350 lb (actually, 160 Kg or 352 lb) could be my opener for the bench press for an upcoming powerlifting meet. Might lower it, to be conservative and make sure I don't miss a rep in an unfamiliar environment with unfamiliar equipment.
315 lb: 5,5,4
- +2.5 lb from last week.
- Gah missed on last rep, last set. GRrrr...
- Grip felt a little off on the third set when I unracked the bar.

In Workout Log face pull, foam rolling, high bar squat, hook grip, l-sit chin ups, low bar squat, reverse grip bench press, Texas method, volume day

Squat: 515 lb, Front Squat: 350 lb, Personal Records and Stuff You Should Read

April 21, 2013 — Leave a comment

After getting a high bar squat PR of 500 lb last week, I figured I could probably get a front squat and low bar squat PR this week...and I did!

Front Squat: 350 lb

Front squatted 350 lb on Wednesday. Felt pretty easy, so I'm thinking about jumping to 370 lb next time.

My current goal is 400+ lb on the front squat.

Also, I've adjusted my grip so that my fists are placed underneath my chin while holding onto straps. Feels a little bit more natural this way than having my fists in line with my shoulders while holding onto straps.

My collar bones and anterior delts are still sore and tender the next day, but during the workout, it doesn't feel so bad. I am adapting. Resistance is futile.

Low Bar Squat: 515 lb

On Friday, I hit a 515 lb low bar squat. First low bar squat PR since September 29, 2012. That's about 7 months...which is TOO DAMN LONG for a 1RM PR in my opinion.

My previous best was 510 lb.

I'm pretty happy with how the squat turned out. Depth was good, and form was good too. I'm glad it didn't turn into a squat-morning or anything like that.

I'm going to save my squat 1 rep max attempts for June at a powerlifting meet, and hit some rep PR's along the way.

Speaking of PRs...

Personal Records

I've made a table that shows my personal records in the main lifts that I do and in the rep ranges that I train in:

My Personal Records

Looking at the table, there's a lot of empty boxes. I think I'll fill out the 8 and 10 rep maxes after that powerlifting competition, and work on the 2,3 and 5 rep maxes for now (probably starting with 5RM first).

One good thing that I discovered from having an organized table of PRs is that when I look at them, I'm thinking in my head, "What PR should I break next...??". Makes me look forward to training and possibly breaking a PR.

It would be nice if Fitocracy implemented an at-a-glace PR table like this!

I've also included this table under "Credentials" in the "About John Phung" author bio box that's at the bottom of every post. I think the result of one's training are just as important as other common "credentials" in the fitness industry (and among e-fitness gurus on the interwebz).

Anyway, check this out: