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

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 21, 2012

November 21, 2012 — Leave a comment

Texas Method recovery day.

Foam Rolling

10 minutes on the Rumble Roller and lacrosse ball.

High Bar Squat

45lbs: 20
140lbs: 10
230lbs: 5
320lbs: 3
410lbs: 1
460lbs: 1
420lbs: 3
375lbs: 5

Overhead Press

Pain radiating from my shoulders down both my arms (mostly left) after squats for some reason.

45lbs: 10
75lbs: 8
100lbs:5
140lbs:3
190lbs: 1
230lbs: 1
- Missed on 2nd rep, 1st set
240lbs: X,X
- 1st set: bar was too far in front of my body. Lost balance
- 2nd set: felt like I could have pushed it up, but my right arm gave out
220lbs: 3
- 3RM I think
212.5lbs: 5
- 5RM...by 2.5lbs!

In Workout Log 3RM, 5RM, high bar squat, 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.