Archives For Squat

John Phung

#Workout Log: Mon June 27 [Volume]

June 27, 2011 — Leave a comment

Power Clean

  • 80 kg (176lbs): 3,3,3,3,3

Squat

  • 175 kg (385lbs): 3,3,3,2

Military Press

  • 85 kg (187lbs): 3,3,3,3,3

Notes

  • Felt sleepy all day. Probably didn't get enough sleep last night. Affected my squats (was aiming for 5 sets of 3), although my other sets seems fine.
  • My membership ends this week (on Thursday June 30, 2011). Also I have 2 more sessions of Muay Thai training (scheduled on Tuesday and Thursday). Because of this I'm skipping out on the recovery workout on Wednesday, and my last Intensity workout will be on Thursday. Thursday is going to be quite intense...!!
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#Workout Log: PR Fri June 24 [Intensity]

June 24, 2011 — 2 Comments

500lbs Deadlift

A somewhat crappy workout. Maybe those Muay Thai sessions are affecting my recovery. But nonetheless, still hit a few PR's!

  • I planned for 5 sets of 3 for power cleans, but could only crank out 2 reps for 3 sets. Then 1 rep for 2 sets. I'm thinking I need to work on my technique still...can't seem to stomp and rack at the same time.
  • It was member appreciation day at my gym and they were serving snacks. I ate 4 chocolate balls during my squat warm up.  Felt a bit of a stomach ache after and this affected my squat numbers. Tried 195 kg (429lbs) but it just went down and never got back up.
  • My goal was to hit a 500lbs deadlift before I head back to Canada (currently living in Bangkok, Thailand). My previous PR (last week) was 217.5 kg (478.5lbs) and I only had 2 deadlift workouts left. I figured the best way to add more weight to the deadlift really fast is to do it in socks. And it worked!
  • Bodyweight after workout: 87.5 kg (192.5lbs). I think I'm losing weight since I'm not eating a bag of chips everyday.

Power Clean

  • 87.5 kg (192.5lbs): 2,2,2,1,1 *2RM PR
  • 72.5 kg (159.3lbs): 3

Squat

  • 182.5 kg (401.5lbs): 1
  • 195 kg (429lbs): X

Bench Press

  • 145 kg (319lbs): 1,x *1RM PR
  • 122.5 kg (269.5lbs): 3

Deadlift

  • 222.5 kg (489.5): 1*1RM PR
  • 227.5 kg (500.5lbs): 1,1,x*1RM PR

 

 

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#Workout Log: Wed June 22 [Recovery]

June 22, 2011 — Leave a comment

Power Clean

  • 67.5 kg (148.5lbs): 3,3,3,3,3

Squat

  • 132.5 kg (291.5lbs): 5,5

Military Press

  • 82.5 kg (181.5lbs): 5,5,5

MuayThai

  • 1:15-2:15 (1hr)
  • Boxing only

Videos

4-Hit Body Combo

Figuring Out The Left Hook

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John Phung

#Workout Log: Mon June 20 [Volume]

June 20, 2011 — Leave a comment

Power Clean

  • 77.5 kg (170.5lbs): 3,3,3,3,3

Squat

  • 172.5kg (379.5lbs): 3,3,3,3,3

Bench Press

  • 122.5 kg (269.5lbs): 3,3,3,3,3,3,3,3

Notes

  • Decided to try out 3 reps instead of 5, and add more sets so the total volume almost the same.
  • Bench press felt easy at 8x3. I wonder if I can do 5x5 at this weight?
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John Phung

#Workout Log: PR Fri June 17 [Intensity]

June 17, 2011 — Leave a comment

Power Clean

  • 85 kg (187lbs): 3,3,3,3,3
  • PR

Squat

  • 192.5 kg (423.5lbs): 1,1,1
  • PR

Press

  • 102.5 kg (225.5lbs): X,X
  • 100 kg (220lbs): X
  • 97.5 kg (214.5lbs): X
  • 92.5 kg (203.5lbs): 2,2

Deadlift

  • 217.5 kg (478.5lbs): 1,1
  • PR

Notes

  • Form on the power cleans felt sloppy, but it got up anyway.
  • Got a little too greedy going for a new PR press. So greedy I tired myself out and missed a person record! Had to settle for 92.5 kg (203.5lbs) for 2 sets of 2 reps.
  • Didn't feel 100% today...Lacking the aggressive energy that I usually have on PR Fridays :/
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