Archives For Squat

#Workout Log: PR Friday June 3 (Video)

June 3, 2011 — 4 Comments

#PowerClean

80 kg (176lbs): 3,3,3,3,3

#Squat

187.5 kg (412.5lbs): 1,1,1,1,1

#Press

97.5 kg (214.5lbs): 1,1,X

#Deadlift

212.5 kg (467.5lbs): 2,1,1

Notes:

  • Hit personal records (PR's) today on all lifts!
  • Workout lasted 2+ hours
  • Feel fresh after workout, can probably do 30 minutes of pads training.

Squat

  • PR (+5kg)
  • Saw stars on the second set
  • All sets - struggle half way, then seems to shoot up
  • Need to fight to finish the rep

Press

  • PR (+5kg)
  • Failed 3rd set, 2 attempts

Deadlift

  • PR (+5kg)
  • Failed 2nd set, 2nd rep
  • Feel gassed after 1 rep

Video

New 1RM PR on the (military) press at 97.5kg (214.5lbs)!

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John Phung

#Workout Log: Wed June 1 [Recovery]

June 1, 2011 — Leave a comment

#PowerClean

67.5kg (148.5lbs): 3,3,3,3,3

#Squat

122.5 kg (269.5lbs): 5,5

#BenchPress

102.5 kg (225.5lbs): 5,5,5

#ChinUp

BW - 89 kg (195.8lbs): 13,8,7

Notes:

  • Lowered the weight for the squat and bench press. Squat should be 80% of Monday's 5x5 weight. Before I was just adding 2.5kg every week to my squat during recovery days, but this was incorrect.
  • Squat: 80% of 160kg is 128kg, so increase the weight accordingly next week.
  • Bench press is 89% of the previous 5x5 bench press weight (from 115kg to 102.5kg).
  • Lower back and right hamstring sore from yesterday's pad training
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#Workout Log: Mon May 30 [Volume]

May 30, 2011 — Leave a comment

Power Clean

67.5 kg (148.5lbs): 3,3,3,3,3

Squat

160 kg (352lbs): 5,5,5,5,5

Press

80 kg (176lbs): 5,5,5,5,5

Notes

  • Eating a lighter breakfast seem to make me less fatigue during the workout
  • Engaging in self-talk to hype myself up seems to work to get me through each set.  Especially squat.
  • Finally did 5x5 on press first try. Not sure if I can keep on making 2.5 kg jumps. Might be time to invest in fractional plates?

Post-Workout Meal

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Workout Log: Fri May 27 [Intensity]

May 27, 2011 — Leave a comment

Power clean

77.5 kg (170.5lbs): 3,3,3,3,3

Squat

182.5 kg (401.5lbs): 2,2,1

  • Failed first attempt. Dead squatted 122.5 kg from pins to rack.
  • Failed last set, last rep

Bench

137.5 kg (302.5lbs): 2,2

Deadlift

207.5 kg (456.5lbs): 3,2

  • Couldn't lockout on the last rep, last set

Dips

Body weight (~88.4 kg): 15,15,15

Notes

  • Felt fresh after the workout.
  • Squat - Feel easy unracking and walking with the weight. Still tough at the bottom.
  • Recording videos and reviewing them with a critical eye sure help. Can spot imperfections in technique.
  • Struggling with the weight seems a lot longer when performing compared to watching a video of you doing the exercise.
    • 1 sec feels like forever when the weight slows down or temporarily stuck.
  • Burping after workout taste like fish oil...
  • Wore 2 shirts - tight undershirt and normal t-shirt. I can't remember where I read about it, but wearing 2 shirts seem to keep the bar in place while squatting. Time to buy more tight undershirts! Black of course.

Videos

Squat 182.5 kg (401.5 lbs): 2RM

Bench Press 137.5 kg (302.5lbs): 2RM

Deadlift 207.5 kg (456.5lbs): 2RM

Squat 182.5 kg (401.5 lbs)
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John Phung

Workout Log: May 25 [Recovery] + Push Press Fail

May 25, 2011 — Leave a comment

Power Clean

65 kg (143lbs): 3,3,3,3,3

Squat

135 kg (297lbs): 5,5

Press

77.5 kg (170.5lbs): 5,5,5

Chin Up

BW: 88.4 kg (194.5 lbs): 12,8,7

45 degree Hyper Extension

10,10,10,10

Decline Sit up

(15 lbs): 8,8,8

Notes

Chipped tooth during push press attempt...dammit. And I think it's partially dislodged too!

Happened when I was warming up for the press. Never done push press before so I figured it would be safest to do them with a lighter weight just to try them out. Went down and pushed with my legs...some how the bar nicked my chin causing my lower front tooth to jam into my top front tooth.

It's barely noticeable, but still.

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