John Phung

Training Log: Wednesday February 13, 2013

February 13, 2013 — Leave a comment

Texas Method recovery day.

Foam Rolling

20 minutes on the black Rumble Roller and lacrosse ball.

L-Sit Chin Up

Body weight (200 lb): 8

High Bar Squat (Paused)

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

Overhead Press

45 lb: 10
75 lb: 8
100 lb: 5
140 lb: 3
200 lb: 1
240 lb: X,1
- Bar was too far forward on the 1st set.
225 lb: 3,3,3
- Nice, got 3x3.

Modified Bradford Press

Basically an overhead press alternating with a behind the neck press.

Or a Bradford press, but locking out at the very top.

Muscle cleaned into position.

140 lb: 5,5

In Workout Log behind the neck standing overhead press, foam rolling, low bar squat, Modified Bradford Press, overhead press, paused squat, recovery day, Texas method

Training Log: Wednesday February 6, 2013

February 6, 2013 — 3 Comments

Texas Method recovery day.

Foam Rolling

15 minutes on the black Rumble Roller and lacrosse ball.

Low Bar Squat (Paused)

45 lb: 20
140 lb: 10
230 lb: 5
330 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
240 lb: 1
- I could feel the bar moving forward as I was going up. I think I need to lean back a bit more.
225 lb: 3,3,2
- Didn't have enough for the last rep.

Standing Barbell Press Behind Neck

Experimenting with these. Feels OK - was expecting it to cause shoulder pain, but nope!

140 lb: 5,5

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

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.