John Phung

Training Log: Wednesday January 9, 2013

January 9, 2013 — Leave a comment

Not 100% recovered from the cold. Dammit.

Texas method recovery day.

Foam Rolling

10 minutes on the Rumble Roller and lacrosse ball.

Low Bar Squat (Paused)

I find that inhaling on the way down and perform the Valsalva maneuver just before pausing is a lot less tiring.

Also, runny nose + looking downwards (via Rippetoe-style squat) + pausing the squat is not very comfortable.

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

Overhead Press

45 lb: 10
75 lb: 8
100 lb:5
140 lb:3
190 lb: 1
210 lb: 1
260 lb: MISSED
260 lb: MISSED
- Argh
225 lb: 2
- Aimed for 5. Fak.
210 lb: 5
190 lb: 8

In Workout Log foam rolling, low bar squat, overhead press, paused squat, recovery day, Texas method

Training Log: Wednesday January 2, 2013

January 2, 2013 — Leave a comment

Trying out Zercher squats for the first time.

One word: DAFUQ..

Also, feeling under the weather.

Texas method recovery day.

Foam Rolling

10 minutes on the Rumble Roller and lacrosse ball.

Zercher Squat (AKA Low Bar Front Squat)

Pavel and Dan John speak highly of this squat variation.

Let's see what all the fuss is all about.

45 lb: 20
75 lb: 10
100 lb: 8
140 lb: 5
165 lb: 5
190 lb: 1
- Added Fat Gripz extreme to the bar. Was too thick, felt like it was going to roll off my arms.
190 lb: 5,5,5
- Added regular Fat Gripz to the bar. Felt better. Harder than expected.

Overhead Press

45 lb: 10
75 lb: 8
100 lb:5
140 lb:3
190 lb: 1
210 lb: 1
260 lb: MISSED
200 lb: 5
- Aimed for 8. Felt too weak and sick.

In Workout Log overhead press, recovery day, rumble roller, Texas method, zercher squat

355 lb Bench Press, 255 lb OHP, Proper Abbreviation For Pounds, Strength, Buy My Book and Squatting Big

December 30, 2012 — Leave a comment

This was the final week of 2012 and I managed to squeeze out a few PR's after fueling up on a big Christmas dinner:

355 lb Bench Press

255 lb Overhead Press

230 lb x 3 Overhead Press

Not bad!

I wanted to get a 550 lb deadlift as well, but only managed to get it to my knees.

On a side note, I discovered the proper abbreviation for "pounds" is "lb" and not "lbs" as I have written for a long time 😐

This applies to single and plural usage of "pounds" (when it comes to mass, that is).

Anyways, came across some good articles this week. Check it out!

What Is Strength And Why Do You Need It by Charles Stanley
"Happy Holidays, Now Buy My Fitness/Nutrition Book" by Brian Hill
Squatting Big by Blaine Summer (who is an IPF Powerlifting World Champion and World Record Holder)

In Weekly Review Bench Press, blaine summer, brian hill, Charles Stanley, ebook, ipf, lb, lbs, libra, ohp, overhead press, pounds, reverse grip bench press, squatting big, what is strength

Training Log: Wednesday December 26, 2012

December 26, 2012 — Leave a comment

Texas method recovery day.

Foam Rolling

10 minutes on the Rumble Roller and lacrosse ball.

Barbell Curl

Left elbow acting up. Curling out the pain.

45lbs: 15

Low Bar Squat

45lbs: 20
140lbs: 10
230lbs: 5
330lbs: 5

High Bar Squat

330lbs: 5

Overhead Press

Took an even narrower grip, and raised the j-hooks by 1.5".

45lbs: 10
75lbs: 8
100lbs:5
140lbs:3
190lbs: 1
210lbs: 1
252.5lbs: 1 *PR
- This just flew up.
255lbs: MISSED
- Right wrist wobbled, left plates hit the power rack when unracking the bar.
255lb: 1 *PR
- I was going to move onto my other sets. Took off the plates on one side, then said "fuck it" and put it back on to try again.
- +5lbs PR
230lbs: 3 *PR
170lbs: 9 *PR
- Aiming for 10
- 9RM haha