Archives For recovery day

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

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
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John Phung

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

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.
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Training Log: Wednesday December 26, 2012

December 26, 2012 — Leave a comment

Texas method recovery day.

Foam Rolling

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
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John Phung

Training Log: Wednesday December 19, 2012

December 19, 2012 — Leave a comment

Texas method recovery day.

Foam Rolling

High Bar Squat

  • 45lbs: 20
  • 140lbs: 10
  • 230lbs: 5
  • 330lbs: 5,5
    • +5lbs from last week

Overhead Press

  • 45lbs: 10
  • 75lbs: 8
  • 100lbs:5
  • 140lbs:3
  • 190lbs: 1
  • 252.5lbs: MISSED
  • 230lbs: 2
    • Missed on 3rd rep. Bar felt like it drifted forward too much.
  • 200lbs: 6
    • Body weight OHP
    • Aimed for 8
  • 170lbs: 8
  • 140lbs: 10
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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

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.
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