John Phung

Texas method intensity day.

Foam Rolling

• 15 minutes on the black Rumble Roller and lacrosse ball.

L-Sit Chin Ups

With blue Fat Gripz.

• Body weight (~200 lb): 5

Low Bar Squat

• 45 lb: 20
• 140 lb: 10
• 230 lb: 5
• 320 lb: 3
• 410 lb: 1
• 440 lb: 1
• 410 lb: 5
  • Was thinking about doing sets of 3 reps, but decided to go with 1 set of 5.

High Bar Squat

• 410 lb: 5

Face Pulls

• 70lbs: 15

Reverse Grip Bench Press

• 45 lb: 10
• 140 lb: 5
• 230 lb: 3
• 300 lb: 1
• 350 lb: 1
  • Easy first rep, missed on the 2nd rep due to slipping! DAMMIT.
• 350 lb: 2 *PR!
  • Changed into a tank top.
  • Missed the 3rd rep. Still, 350x2 is a 2RM!
• 327.5 lb: 3,2
  • +2.5 lb from last week.
  • Missed on 3rd rep, last set. GAH.

One-Arm Suitcase Deadlift

Hook grip.

Left side first, then right side.

Bar set at about mid shin.

• 140 lb: 5,5,5

It feels as though I never even had an injury. Until I did suitcase deadlifts, then I felt a little bit of something on the top set, holding the bar with my right hand.

Texas method intensity day.

Foam Rolling

• 10 minutes on the black Rumble Roller and lacrosse ball.

L-Sit Chin Ups

• Body weight (~200 lb): 8

Low Bar Squat

• 45 lb: 20
• 140 lb: 10
• 230 lb: 5
• 320 lb: 3
• 370 lb: 2
• 410 lb: 1
• 440 lb: 1
• 400 lb: 3

High Bar Squat

• 400 lb: 3

Face Pulls

• 70lbs: 15

Reverse Grip Bench Press

• 45 lb: 10
• 140 lb: 5
• 230 lb: 3
• 290 lb: 1
• 340 lb: 3 *PR!
  • 3RM
  • 340 lb was a 2RM, done 1 month ago.
• 325 lb: 3,3
  • +2.5 lb from a couple of weeks ago.
  • Doing only 2 sets instead of 3 (normally do 3x3) simply because I did 3 reps with 340 lb.

One-Arm Suitcase Deadlift

Hook grip.

Right side first, then left side.

Bar set at about mid shin.

• 45 lb: 5
• 100 lb: 5
• 140 lb: 5