Archives For Squat

John Phung

Texas Method Training Log: Monday April 23, 2012 [Volume Day]

April 23, 2012 — Leave a comment

Felt pain in my lower back. Took 800mg of ibuprofen. Unfortunately it didn't help.

Low Bar Back Squat

Warmup

  • 45lbs: 12
  • 137.5lbs: 6
  • 227.5lbs: 3
  • 317.5lbs: 2
  • 367.5lbs: 1
  • 407.5lbs: 1
    • Felt easy, but low back pain on the right side immediately after. Stopping for now.

Bench Press

Warm Up

  • 45lbs: 10
  • 137.5lbs: 5
  • 227.5lbs: 2

Main Sets

  • 282.5lbs: 3,3,3,3,3
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John Phung

Squat & OHP PR, Avoid Overtraining, Mad Max Aita, Carb Back Loading and 43 Year Old Powerlifter, Boxer, Personal Trainer AND Musician

April 22, 2012 — Leave a comment

Some of my posts you might have missed:

  1. Squat & Overhead Press PR (Video)

And a bunch of awesome articles and interviews I’ve come across this past week:

  1. Practical Methods to Avoid Overtraining by Charles Poliqin
  2. Mad Max Aita Interview from DangerouslyHardcore.com
  3. Competing on Carb Back Loading by Julia Ladewski
  4. Stephen McKenzie (43 year old powerlifter, boxer, personal trainer AND musician) Interview with Beth French
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Texas Method Training Log: Friday April 20, 2012 [Intensity Day]

April 20, 2012 — Leave a comment

Obliques are super sore from doing barbell side bends a few days ago. I was doing barbell side bends like Lu Xiaojun (from the Chinese weightlifting team) but with a lot less weight.

Experimented with 45lbs, then 52.5lbs for 20 reps. Maybe it was a little too much to try out a new exercise. Nonetheless, hit a couple of PR's today:

Jump Rope

2 minutes.

  • Going to start adding these in as a general warmup at the beginning ofmy workouts.
  • Haven't skipped in so long so I'm really feeling the lactic acid in my calves!

Low Bar Back Squat

Warm Up

  • 45lbs: 10
  • 137.5lbs: 5
  • 227.5lbs: 3
  • 317.5lbs: 2
  • 367.5lbs: 1
  • 407.5lbs: 1
  • 442.5lbs:  1

Main Sets

  • 477.5lbs: 1
  • 397.5lbs: 5

Overhead Press

Warm Up

  • 45lbs: 10
  • 72.5lbs: 5
  • 97.5lbs: 5
  • 137.5lbs: 3
  • 187.5lbs: 2
  • 207.5lbs: 1

Main Sets

  • 230lbs: 1,1,X
    • Performed a push press after 2nd set, first rep (so it was an OHP for rep 1, then push press for rep 2).
    • Failed 3rd set
  • 215lbs: 2

Deadlift (Double Overhand Hook Grip)

Warmup

  • 137.5lbs: 5
  • 227.5lbs: 3
  • 317.5lbs: 2
  • 407.5lbs: 1

Main Sets

  • 480lbs: X
    • Low back feels sore, and ran out of steam. Cutting my deadlifts for this week  so I have more time to recover for next week.

Barbell Hip Thrust

  • 137.5lbs: 5,5,5
    • Placed a pair of Fat Gripz in the middle of the bar for padding.
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Texas Method Training Log: Monday April 16, 2012 [Volume Day]

April 16, 2012 — 6 Comments

Low Bar Back Squat

Warmup

  • 45lbs: 12
  • 137.5lbs: 5
  • 227.5lbs: 5
  • 317.5lbs: 2
  • 367.5lbs: 1
  • 407.5lbs: 1
  • 440lbs: 1

Main Sets

  • 357.5lbs: 5,5,5,5,5

Overhead Press

Warm Up

  • 45lbs: 10
  • 72.5lbs: 5
  • 97.5lbs: 5
  • 137.5lbs: 3
  • 167.5bs: 2

Main Set

  • 195lbs: 3,3,3,3,3,3,3,3,3,4
    • Picked up the bar from the ground prior to pressing, so that’s 10 power cleans (or a power reverse curl?)
    • Wore my Schiek contoured belt instead of the Inzer Forever belt

Good Mornings

Chaos training.

Warm Up

  • 45lbs: 10
  • 97.5lbs: 5
  • 137.5lbs: 5

Main Sets

  • 187.5lbs: 5,5,5
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John Phung

5th Squat PR in 6 Weeks, Romaleos 2, DEADlifts, Learning New Exercises, Crush Your Workouts, Box Squats For Raw Lifters and Abs

April 15, 2012 — Leave a comment

I hit yet another squat PR at 472.5lbs...that's +5 pounds from last week! Last Friday's workout made me feel like this.

This is my 5th squat PR in 6 weeks. Nuts.

So how am I breaking so many personal records week after week?

Part of it is because of my new Nike Romaleos 2 weightlifting shoes. Read my review on these  here.

I'm sure what I eat plays a role as well.

And I bet the creatine in my recent order from bodybuilding.com will only help me get stronger.

Anyways, here's a bunch of awesome articles I’ve come across this past week:

  1. Accessories To Murder 2 - The Greats Get Dead(lifts)  by Jamie Lewis (note: site is NSFW, but it is AWESOME)
  2. 21 Day Squat Challenge by Nick Horton
  3. 4 Tips for Learning New Exercises by Ben Bruno
  4. The Science of Coaching Cues by Sam Leahey
  5. 7 Ways to Crush Your Workout – Part 1 by Jim Smith
  6. 10 Things We've Learned About Squats by Charles Poliquin
  7. Thoughts On The Box Squat For Raw Lifters by Greg Robins
  8. You Cannot Crunch Your Way To Abs by Tom Kelso
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