John Phung

Training Log: Friday December 28, 2012

December 28, 2012 — Leave a comment

Texas method intensity day.

Foam Rolling

10 minutes on the Rumble Roller and lacrosse ball.

Low Bar Squat

45lbs: 20
140lbs:10
230lbs: 5
320lbs: 3
410lbs: 1
460lbs: 1
410lbs: 3,3

High Bar Squat

375lbs: 5
- +2.5lbs from last week

Face Pulls

70lbs: 12

Reverse Grip Bench Press

45lbs: 10
140lbs: 5
230lbs: 3
320lbs: 1
355lbs: 1,1 *PR
- I got it the first time, but I ran out of film while recording the video. Had to do another set so I could get this on video.
307.5lbs: 1
- Body slid backwards on the descent of the 2nd rep. Screw the rest of the sets, I got a PR today, and I did it twice!

Deadlift

Hook grip. I think my pain tolerance is higher now because I miss reps due to not being able to lift the weight, and not because of thumb pain.

140lbs: 5
230lbs: 5
320lbs: 3
410lbs: 1
500lbs: 1
550lbs: MISSED
- Got this to my knees.
545lbs: MISSED
- Got this to below my knees.
410lbs: 5
- Straps.

In Workout Log deadlift, face pulls, high bar squat, hook grip, intensity day, low bar squat, reverse grip bench press, Texas method

Training Log: Monday December 24, 2012

December 24, 2012 — Leave a comment

Foam Rolling

10 minutes on the Rumble Roller and lacrosse ball.

Low Bar Squat

45lbs: 20
140lbs: 10
230lbs: 5
320lbs: 3
410lbs: 1
460lbs: 1
392.5lbs: 3,3,3,3,3
- About 3.5 minutes in between sets
- +2.5lbs from last week (microloading with fractional plates)

High Bar Squat

340lbs: 5,5,8
- +5lbs from last week

Face Pulls

70lbs: 10
80lbs: 9

Reverse Grip Bench Press

Paused until work sets.

Paused first rep on work sets.

45lbs: 10
140lbs: 5
230lbs: 3
320lbs: 1
275lbs: 5,5,5,5,5
- +2.5lbs from last week

In Workout Log high bar squat, low bar squat, reverse grip bench press, Texas method, volume day

Training Log: Friday December 21, 2012

December 21, 2012 — Leave a comment

Texas method intensity day.

Foam Rolling

10 minutes on the Rumble Roller and lacrosse ball.

Low Bar Squat

45lbs: 20
140lbs:10
230lbs: 5
320lbs: 3
410lbs: 1
460lbs: 1
440lbs: 2
- Missed on 3rd rep. Hm.
410lbs: 3

High Bar Squat

372.5lbs: 5
- +2.5lbs from last week

Face Pulls

70lbs: 10
80lbs: 9

Reverse Grip Bench Press

45lbs: 10
140lbs: 5
230lbs: 3
320lbs: 3 *PR
- 3RM - aimed for 2, but felt the power to crank out another rep.
300lbs: 5 *PR
- 5RM. Planning on 307.5x3x3, but since I got the 3RM, wasn't sure I could complete all the planned sets. Settled for 5RM instead.

Deadlift

Hook grip. Wore my Vibram Ten Toes today.

140lbs: 5
230lbs: 5
320lbs: 3
410lbs: 1
460lbs: 1
550lbs: X,X
482.5lbs: 3
- Straps.

In Workout Log deadlift, face pulls, high bar squat, hook grip, intensity day, low bar squat, reverse grip bench press, Texas method

Training Log: Monday December 17, 2012

December 17, 2012 — Leave a comment

Foam Rolling

10 minutes on the Rumble Roller and lacrosse ball.

Low Bar Squat

45lbs: 20
140lbs: 10
230lbs: 5
320lbs: 3
410lbs: 1
390lbs: 3,3,3,3,3
- About 3.5 minutes in between sets
- +2.5lbs from last week

High Bar Squat

335lbs: 5,5,5
- +5lbs from last week

Face Pulls

70lbs: 10
80lbs: 8

Reverse Grip Bench Press

45lbs: 10
140lbs: 5
230lbs: 3
320lbs: 1
272.5lbs: 5,5,5,5,5
- +2.5lbs from last week

In Workout Log high bar squat, low bar squat, reverse grip bench press, Texas method, volume day

Training Log: Friday December 14, 2012

December 14, 2012 — Leave a comment

Texas method intensity day.

Foam Rolling

10 minutes on the Rumble Roller and lacrosse ball.

Low Bar Squat

45lbs: 20
140lbs:10
230lbs: 5
320lbs: 3
410lbs: 1
460lbs: 1
440lbs: 3

High Bar Squat

370lbs: 5

Face Pulls

70lbs: 10
80lbs: 8

Reverse Grip Bench Press

45lbs: 10
140lbs: 5
230lbs: 3
300lbs: 1
340lbs: 1
- Mis-loaded bar! Thought it was 350lbs. No wonder it felt so easy.
350lbs: 1 *PR
- Been trying to get this for a month!
307.5lbs: 3,2
- +2.5lbs from last week
- Missed on 2nd set, 3rd rep. I'll stop for now. Got a PR so I'm happy.