Archives For recovery day

Training Log: Wednesday December 5, 2012

December 5, 2012 — Leave a comment

Texas method recovery day.

Foam Rolling

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 , , , , ,
permalink

Training Log: Wednesday November 28, 2012

November 28, 2012 — Leave a comment

Texas method recovery day.

Foam Rolling

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 , , , ,
permalink
John Phung

Training Log: Wednesday November 21, 2012

November 21, 2012 — Leave a comment

Texas Method recovery day.

Foam Rolling

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 , , , , ,
permalink
John Phung

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

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.

Overhead Press

Triceps feel burned out today. Maybe from hitting the heavy bag yesterday. Couldn't even get 2 reps at 225 (aiming for 3), but 215 is a 4RM haha.

  • 45lbs: 10
  • 75lbs: 8
  • 100lbs:5
  • 140lbs:3
  • 190lbs: 1
  • 225lbs: 1,1
  • 215lbs: 4
In Workout Log , , , , , ,
permalink

Training Log: Wednesday November 7, 2012

November 7, 2012 — Leave a comment

Texas Method recovery day. I think the colder weather is making my joints ache.

Foam Rolling

High Bar Squat

  • 45lbs: 20
  • 140lbs: 10
  • 230lbs: 5
  • 320lbs: 3
  • 410lbs: 2
  • 465lbs: X,1
    • Missed the first time @465lbs. Got it the 2nd try after telling myself not to screw up over the next 20 seconds.
  • 415lbs: 3
  • 375lbs: X
    • Unracked the bar, then re-racked it. Something felt off. Aching everywhere.

Overhead Press

  • 45lbs: 10
  • 75lbs: 8
  • 100lbs:5
  • 140lbs:3
  • 190lbs: 2
  • 225lbs: 2,1
    • Missed at 3rd rep, first set. Triple at 225lbs feels close!
    • Second set only managed 1 rep.
  • 210lbs: 5
    •  5RM unless I'm mistaken.
In Workout Log , , ,
permalink