John Phung

Training Log: Wednesday December 12, 2012

December 12, 2012 — Leave a comment

Texas method recovery day.

Abs are feeling sore from yesterday's L-sit chin ups.

Foam Rolling

10 minutes on the Rumble Roller and lacrosse ball.

High Bar Squat

45lbs: 20
140lbs: 10
230lbs: 5
325lbs: 5,5

Overhead Press

45lbs: 10
75lbs: 8
100lbs:5
140lbs:3
190lbs: 1
250lbs: 1 *PR - 1RM
- What a grind. Half way up I just kept telling myself non-verbally to keep on pushing. I think it's going to be a while until I attempt another 1RM for OHP. In the mean time I'll work on rep PR's.
- +5lbs from last week
- 1.25x body weight!
215lbs: 5 *PR - 5RM
- Struggling with this weight for a few weeks trying to hit 5 reps. Got that SOB.

In Workout Log 1rm, 5RM, high bar squat, ohp, overhead press, recovery day, Texas method

Training Log: Wednesday December 5, 2012

December 5, 2012 — Leave a comment

Texas method recovery day.

Foam Rolling

10 minutes on the Rumble Roller and lacrosse ball.

High Bar Squat With Straps

Haven't done a real "recovery day" workout in a while.

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

Overhead Press

Watched a 275lbs OHP video to psych myself up prior to attempting my own PR of 245lbs.

45lbs: 10
75lbs: 8
100lbs:5
140lbs:3
190lbs: 1
245lbs: 1 *PR
- +5lbs from last week. A bit tough.
250lbs: MISSED
- Not even close.
215lbs: 4.5
- Dammit wanted a 5RM.

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

240lbs OHP PR, 2 Years of Training, Conventional Vs Sumo, Weak Point, Program and Olympic Vs Powerlifting

December 2, 2012 — Leave a comment

Got a 240lbs OHP this week, a weight that I've been wanting to press overhead for a while. Missed on 245lbs though, but I'm going to attempt it in a few days.

Also, this past week marks the 2nd year that I've been taking this whole "lifting weights" thing seriously! Here's some stuff I learned from 2 years of strength training. It might resonate with some of you.

And came across some good articles and a podcast this week:

Comparing The Biomechanics Of Conventional And Sumo Deadlifts by Chris Beardsley
More On Bands, Chains, And Weak Point Training by Paul Carter
The Purpose of a Program by Justin Lascek
Olympic vs. Power Lifting (Podcast) by Bret Contreras

In Weekly Review bands, Bret Contreras, chains, Chris Beardsley, conventional, deadlifts, justin lascek, ohp, olympic vs powerlifting, paul carter, program, sumo, weak point training

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: 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.