John Phung

Texas method intensity day.

Foam Rolling

• 10 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: 2
  • Easy double, nice and smooth.
• 415 lb: 3

High Bar Squat

• 415 lb: 3

Face Pulls

• 70 lb: 10
• 80 lb: 10

Reverse Grip Bench Press

• 45 lb: 10
• 140 lb: 5
• 230 lb: 3
• 280 lb: 1
• 320 lb: 1
• 380 lb: 1 *PR!
  • New 1RM by +5 lb! And hit one of my new years resolution goals!
  • Felt pretty easy. Had good (but not perfect) control of the bar throughout the lift.
• 327.5 lb: 3,3,3
  • Same weight as last week.

One-Arm Suitcase Deadlift

Hook grip.

Right side first, then left side.

Bar set at about mid shin.

Squeezed a Fat Gripz extreme with my opposite hand during the lift starting at 160 lb. Made things easier. Forget what the scientific term is called...let me know in the comments if you know!

UPDATE: It's called "irradiation". Thanks Craig!

• 140 lb: 5
• 160 lb: 3
• 170 lb: 3

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