Archives For recovery day

Training Log: Wednesday October 31, 2012

October 31, 2012 — Leave a comment

Texas method recovery day.

Foam Rolling

L-Sit V-Grip Chin Ups

  • 10

Paused Low Bar Back Squat (Wide)

  • 45lbs: 10
  • 140lbs: 5
  • 230lbs: 5
  • 320lbs: 3
  • 410lbs: 1
  • 375lbs: 3

Overhead Press

Experimenting with a narrower grip. Usually I have my pinkies near the marks on the bar. Today I placed my hands a little wider than shoulder width apart.

  • 45lbs: 10
  • 75lbs: 8
  • 100lbs:5
  • 140lbs:3
  • 190lbs: 2
  • 225lbs: 2
  • 205lbs: 3,5
    • 1st set: started off as a military press (heels together). Lost balance after the first rep, readjusted my stance and did OHP.
    • Pretty sure 205lbs x 5 is a 5RM. Shaking during the last few reps, but still pushed it out!
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Training Log: Wednesday October 24, 2012

October 24, 2012 — Leave a comment

Heavy Bag

  • 15 minutes
    • 50 right kicks + 50 left kicks repeated 2x. Threw some punches here and there. Hair from the lower 2/3 of my shin (along the shin bone) are gone.

High Bar Squat

  • 45lbs: 20
  • 140lbs: 10
  • 230lbs: 5
  • 320lbs: 3
  • 410lbs: 2
  • 460lbs: 1
  • 480lbs: 1
  • 410lbs: 3
    • Paused
  • 370lbs: 5
    • Paused

Overhead Press

  • 45lbs: 10
  • 75lbs: 8
  • 100lbs:5
  • 140lbs:3
  • 165lbs: 2
  • 190lbs: 1
  • 210lbs: 1
  • 230lbs: 1,1
  • 207.5lbs: 1
    • Incorrectly loaded bar (5lbs less on the right side)
  • 212.5lbs: 3
    • Was supposed to be 202.5lbs (which is +2.5lbs from last week). blah still got 3 reps.
  • 192.5lbs: 5
  • 165lbs: 8
  • 140lbs: 6
    • Out of chakra.
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John Phung

Training Log: Wednesday October 17, 2012

October 17, 2012 — Leave a comment

Foam Rolling

  • 10 minutes

Heavy Bag

  • Jab + cross combo X 25. Repeat 3 times.

Paused Low Bar Back Squat (Wide)

  • 45lbs: 12
  • 140lbs: 5
  • 230lbs: 5
  • 320lbs: 3
  • 410lbs: 2
  • 370lbs: 5
    • Glutes on fire on reps 4 & 5

Overhead Press

  • 45lbs: 10
  • 75lbs: 8
  • 100lbs:5
  • 140lbs:3
  • 165lbs: 3
  • 190lbs: 1
  • 210lbs: 1
  • 230lbs: 1
    • A bit of a struggle, but locked it out.
  • 200lbs: 3
  • 190lbs: 5
  • 140lbs: 11
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John Phung

Training Log: Wednesday October 10, 2012

October 10, 2012 — Leave a comment

Texas Method recovery day.

Foam Rolling

  • 10 minutes

Front Squat

  • 45lbs: 10
  • 140lbs: 5
  • 190lbs: 3
  • 230lbs: 3
  • 280lbs: 2
  • 255lbs: 3,3,3,3,3
    • Paused

Overhead Press

Last 2 sets @190lbs & 140lbs I felt my upper back tire out. Probably from the front squats.

  • 45lbs: 10
  • 75lbs: 8
  • 100lbs:5
  • 140lbs:3
  • 165lbs: 3
  • 190lbs: 2
  • 210lbs: 1
  • 230lbs: 1, X
  • 190lbs: 4
  • 140lbs: 7
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John Phung

Training Log: Wednesday October 4, 2012

October 3, 2012 — Leave a comment

Texas Method recovery day.

Foam Rolling

  • 10 minutes

Paused Low Bar Back Squat (Wide)

Did some band pulls and shoulder dislocations prior to squatting.

Seems to get my shoulders warmed up for the low bar squat.

  • 45lbs: 12
  • 140lbs: 5
  • 230lbs: 5
  • 320lbs: 3
  • 410lbs: 1
  • 460lbs: 1

Low Bar Squat

No pause.

  • 410lbs: 3
  • 370lbs: 5

Overhead Press

Forearm pain >200lbs. Missed at 240lbs 3 times, and 230lbs. DIEL??

  • 45lbs: 10
  • 75lbs: 8
  • 100lbs:5
  • 140lbs:3
  • 165lbs: 3
  • 190lbs: 2
  • 210lbs: 1
    • Seemed like the bar shot up pretty quickly, decided to try a PR @240lbs.
  • 240lbs: X,X,X
    • Dammit
  • 230lbs: X
    • Blah
  • 140lbs: 10
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