John Phung

Training Log: Wednesday November 21, 2012

November 21, 2012 — Leave a comment

Texas Method recovery day.

Foam Rolling

10 minutes on the Rumble Roller and lacrosse ball.

High Bar Squat

45lbs: 20
140lbs: 10
230lbs: 5
320lbs: 3
410lbs: 1
460lbs: 1
420lbs: 3
375lbs: 5

Overhead Press

Pain radiating from my shoulders down both my arms (mostly left) after squats for some reason.

45lbs: 10
75lbs: 8
100lbs:5
140lbs:3
190lbs: 1
230lbs: 1
- Missed on 2nd rep, 1st set
240lbs: X,X
- 1st set: bar was too far in front of my body. Lost balance
- 2nd set: felt like I could have pushed it up, but my right arm gave out
220lbs: 3
- 3RM I think
212.5lbs: 5
- 5RM...by 2.5lbs!

In Workout Log 3RM, 5RM, high bar squat, overhead press, recovery day, Texas method

Training Log: Monday November 19, 2012

November 19, 2012 — Leave a comment

Texas method volume day.

Foam Rolling

10 minutes on the Rumble Roller and lacrosse ball.

Low Bar Squat

Medium stance today. Feel a lot stronger in this stance compared to a wide stance.

45lbs: 10
140lbs: 10
230lbs: 5
320lbs: 3
410lbs: 2
460lbs: 1
385lbs: 3,3,3,3,3,3,3,3,3,3
- About 3.5 minutes in between sets
- +5lbs from 2 weeks ago

Reverse Grip Bench Press (Paused)

45lbs: 10
140lbs: 5
230lbs: 3
320lbs: 1
260lbs: 5,5,5,5,5
- +5lbs from last week.

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

Training Log: Friday November 16, 2012

November 16, 2012 — Leave a comment

Texas method intensity day.

Foam Rolling

10 minutes on the Rumble Roller and lacrosse ball.

High Bar Squat

Pain on the lateral side of my side thigh during heavier sets (>410lbs) just below my hip. Feels like I took a leg kick there.

45lbs: 20
140lbs: 10
230lbs: 5
320lbs: 3
410bs: 2
460lbs: 1
430lbs: 3

Reverse Grip Bench Press (Paused)

45lbs: 10
140lbs: 5
230lbs: 3
300lbs: 1
345lbs: 1
350lbs: MISSED
300lbs: 3,3,3
- +5lbs from last week

Deadlift

Tried deadlifting in my Romaleos2. Thumbs feeling tender from last week (via hook grip). Strapped up at 500.

140lbs: 5
230lbs: 5
320lbs: 3
410lbs: 2
500lbs: 2
- Straps
470lbs: 2
- Straps. Tired. Stopped after 2 reps.

In Workout Log deadlift, foam rolling, high bar squat, intensity day, reverse grip bench press, Texas method

Training Log: Wednesday November 14, 2012

November 14, 2012 — Leave a comment

Texas method recovery day.

Sharp pain on the outside of my lower leg, right side. I do not know why.

Foam Rolling

10 minutes on the Rumble Roller and lacrosse ball.

Paused Low Bar Back Squat (Wide)

45lbs: 20
140lbs: 10
230lbs: 5
320lbs: 3
410lbs: 2
- Pain on the outside of my right upper thigh (experienced this on Monday) after 410lbs. Going to stop for now.

Overhead Press

Triceps feel burned out today. Maybe from hitting the heavy bag yesterday. Couldn't even get 2 reps at 225 (aiming for 3), but 215 is a 4RM haha.

45lbs: 10
75lbs: 8
100lbs:5
140lbs:3
190lbs: 1
225lbs: 1,1
215lbs: 4

In Workout Log foam rolling, low bar squat, ohp, overhead press, paused squat, recovery day, Texas method

Training Log: Monday November 13, 2012

November 12, 2012 — Leave a comment

Texas method volume day.

Foam Rolling

10 minutes on the Rumble Roller and lacrosse ball.

High Bar Squat

45lbs: 20
140lbs: 10
230lbs: 5
320lbs: 3
370lbs: 2
410lbs: 1
460lbs: 1
415lbs: 3,3,3,3,2
- Missed on last set at 415. Planned for 10 sets. Felt some pain on the right side just below my hip. Feels like a charlie horse.