John Phung

Training Log: Wednesday January 30, 2012

January 30, 2013 — Leave a comment

Texas method recovery day.

Had some pain on what appears to be the surface of my right patella.

Maybe it is true, that squatting is bad for your knees and will make your knee caps explode!

Or not.

It went away after doing squats.

Foam Rolling

10 minutes on the black Rumble Roller and lacrosse ball.

Low Bar Squat (Paused)

45 lb: 20
140 lb: 10
230 lb: 5
327.5 lb: 5,5
- +2.5 lb from last week.

Overhead Press

45 lb: 10
75 lb: 8
100 lb: 5
140 lb: 3
200 lb: 1
260 lb: MISSED
225 lb: 3,2
200 lb: 5

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

Training Log: Wednesday January 23, 2013

January 23, 2013 — Leave a comment

Texas method recovery day.

Foam Rolling

10 minutes on the black Rumble Roller and lacrosse ball.

Low Bar Squat (Paused)

45 lb: 20
140 lb: 10
230 lb: 5
325 lb: 5,5
- +2.5 lb from last week.

Overhead Press

I only did 3 sets of 5 for bench press (instead of the normal 5x5) on Monday, hoping my triceps would be fresh for a 260 lb OHP PR today.

Triceps felt fresh, but couldn't get 260 lb up.

45 lb: 10
75 lb: 8
100 lb: 5
140 lb: 3
200 lb: 1
260 lb: X,X
- Darn it.
225 lb: 4
- Same number of reps as last week. Couldn't get 5.
200 lb: 7 *PR, 5
- +1 rep from last week for the 1st set (7RM)
- +1 rep from last week for the 2nd set
170 lb: 8
- Previous best: 9 reps.

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

Training Log: Wednesday January 16, 2013

January 16, 2013 — Leave a comment

Texas method recovery day.

Foam Rolling

10 minutes on the Rumble Roller and lacrosse ball.

Low Bar Squat (Paused)

45 lb: 20
140 lb: 10
230 lb: 5
322.5 lb: 5,5
- +2.5 lb from last week.

Overhead Press

45 lb: 10
75 lb: 8
100 lb:5
140 lb:3
200 lb: 1
260 lb: X,X
- I have a feeling my triceps aren't fully recovered from Monday. I'll try cutting down the volume on bench press next Monday (from 5x5 to 3x5).
225 lb: 4 *4RM PR
- Aimed for 5. Felt like the bar fell out of the groove on the last rep.
- Current 5RM for OHP is 215 lb.
200 lb: 6,4
- 6RM? Previous best at this weight was 5
- Aimed for at least 5 for the last set, but ran out of steam.

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

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 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.