John Phung

5th Squat PR in 6 Weeks, Romaleos 2, DEADlifts, Learning New Exercises, Crush Your Workouts, Box Squats For Raw Lifters and Abs

April 15, 2012 — Leave a comment

I hit yet another squat PR at 472.5lbs...that's +5 pounds from last week! Last Friday's workout made me feel like this.

This is my 5th squat PR in 6 weeks. Nuts.

So how am I breaking so many personal records week after week?

Part of it is because of my new Nike Romaleos 2 weightlifting shoes. Read my review on these here.

I'm sure what I eat plays a role as well.

And I bet the creatine in my recent order from bodybuilding.com will only help me get stronger.

Anyways, here's a bunch of awesome articles I’ve come across this past week:

Accessories To Murder 2 - The Greats Get Dead(lifts) by Jamie Lewis (note: site is NSFW, but it is AWESOME)
21 Day Squat Challenge by Nick Horton
4 Tips for Learning New Exercises by Ben Bruno
The Science of Coaching Cues by Sam Leahey
7 Ways to Crush Your Workout – Part 1 by Jim Smith
10 Things We've Learned About Squats by Charles Poliquin
Thoughts On The Box Squat For Raw Lifters by Greg Robins
You Cannot Crunch Your Way To Abs by Tom Kelso

In Weekly Review abs, bodybuilding.com, box squat, coaching, crunches, cues, deadlifts, Nike Romaleos 2, personal record, Squat, squat pr, what i eat

Texas Method Training Log: Friday March 16, 2012 [Intensity Day]

March 16, 2012 — 1 Comment

These Nike Romaleos 2 are magical shoes. Set another PR this week, and even made me see stars after the main set *_*

Side view:

Squat

Warm Up

45lbs: 10
97.5lbs: 5
137.5lbs: 5
187.5lbs: 3
227.5lbs: 3
277.5lbs: 2
317.5lbs: 2
367.5lbs: 1 * PR

Main Sets

385lbs: 5
457.5lbs: 1

Bench Press

Warm Up

45lbs: 10
137.5lbs: 5
227.5lbs: 3

Main Sets

317.5lbs: 2,X

Last rep was a struggle
2nd set, my right wrist wasn't stable and lost balance of the bar at the bottom. Tried to pin press the weight back up but wouldn't budge.
Tried board presses with a Thai pad strapped onto my belt with 337.5lbs. Went down and didn't go back up. Next exercises.

Deadlift (Double Overhand Hook Grip)

Warmup

137.5lbs: 10
227.5lbs: 5
317.5lbs: 2

Main Sets

437.5lbs: 1,1,1
412.5lbs: 5

Straps

317.5lbs: 5
227.5: 8

Pendlay Rows

137.5lbs: 10

I did this for the Fitocracy achievement.

Barbell Curl

57.5lbs: 10,10,10

In Workout Log barbell curl, Bench Press, deadlift, intensity day, Nike Romaleos 2, pendlay rows, personal record, pr, Squat, Texas method

Texas Method Training Log: Friday March 9, 2012 [Intensity Day]

March 9, 2012 — Leave a comment

New belt, new shoes, and 2 new PR's! Squat: 442.5lbs x 2, and OHP: 227.5lbs x 1.

Overhead press video below:

Squat

Warm Up

45lbs: 10
97.5lbs: 5
137.5lbs: 5
187.5lbs: 3
227.5lbs: 3
277.5lbs: 2
317.5lbs: 2
367.5lbs: 1

Main Sets

382.5lbs: 5

Looking at the video it looks like the bar isn't moving straight up and down. Kinda of shifting forward a bit as I descend. Gotta work on technique.

442.5lbs: 2

Overhead Press

Warm Up

45lbs: 10
72.5lbs: 5
97.5lbs: 3
137.5lbs: 3
187.5lbs: 2
207.5lbs: 1

Main Sets

227.5lbs: 1,x

PR...FINALLY
Failed on the 2nd set. Got it up about half way. Dammit.

207.5lbs: 3

Deadlift (Double Overhand Hook Grip)

Warmup

137.5lbs: 5
227.5lbs: 5
317.5lbs: 3
407.5lbs: 1

Main Sets

432.5lbs: 1,1,1
407.5lbs: 5

Straps

In Workout Log deadlift, hook grip, intensity day, ohp, personal record, pr, Squat, Texas method, video

Texas Method Training Log: Wed Nov 2 [Intensity Day]

November 2, 2011 — Leave a comment

Squat

425lbs: 2

Planned on performing only 1 rep, but since the first one was easy I contemplated going for another. I ended up thinking about for a few seconds and started to see stars. Still made the 2nd rep.