John Phung

Training Log: Wednesday March 13, 2013

March 13, 2013 — 3 Comments

Drank a strawberry flavored MuscleTech phase 8 "protein shake" today. Taste a bit like medicine.

Foam Rolling

10 minutes on the black Rumble Roller and lacrosse ball.

Low Bar Squat

45 lb: 20
140 lb: 10
190 lb: 5
230 lb: 5
280 lb: 5
325 lb: 5,5,5
- +5 lb from Monday

High Bar Squat

325 lb: 5,5,5
- +5 lb from Monday

Overhead Press

Taken off the rack.

45 lb: 10
75 lb: 8
100 lb: 5
140 lb: 3
190 lb: 1
225 lb: 3,3,2,2,2
- 225 x 5 is eluding me...

Barbell Curl

Started from the top (instead of the bottom), as described in the book Starting Strength.

45 lb: 10
60 lb: 10
75 lb: 12,12

In Workout Log barbell curl, foam rolling, high bar squat, low bar squat, overehad press, recovery day, Texas method

Training Log: Monday March 11, 2013

March 11, 2013 — Leave a comment

Texas Method "volume" day.

Actually, it's more of a de-load day.

Foam Rolling

10 minutes on the black Rumble Roller and lacrosse ball.

Low Bar Squat

Tiny weights.

45 lb: 20
100 lb: 10
140 lb: 10
190 lb: 5
230 lb: 5
255 lb: 5
280 lb: 5
320 lb: 5,5,5

High Bar Squat

320 lb: 5,5,5

Face Pulls

70 lb: 15

Reverse Grip Bench Press

Paused until work sets. Paused first rep on work sets.

Contemplating how to de-load.

I was thinking about going lighter and doing paused reps, but I don't like going lighter unless I have to. Also thought about "speed bench presses", but I'm not sure how this would work with a reverse grip. Also, I don't have any bands or chains so I would really have to grip the bar to make sure it doesn't fly off my hands.

I was also thinking of doing overhead presses today and Friday, and bench press on Wednesday.

I don't want to make huge changes, so I'll stick with reverse grip bench presses as scheduled, but lower the weight (should be 302.5 lb this week), and lower the volume (3 sets instead of 5).

Rest between sets is lowered from 3.5+ minutes to 2+ minutes.

45 lb: 10
140 lb: 5
230 lb: 3
280 lb: 1
230 lb: 5,5,5
- Paused all reps on the last 2 sets.

In Workout Log de-load, deload, foam rolling, high bar squat, injury, low bar squat, reverse grip bench press, Texas method, volume day

Training Log: Friday March 8, 2013

March 8, 2013 — Leave a comment

Texas method intensity day.

Foam Rolling

10 minutes on the black Rumble Roller and lacrosse ball.

High Bar Squat

Right side feels better. Going to do 3 sets of 5 and keep on adding weight every workout.

45 lb: 20
100 lb: 10
140 lb: 10
190 lb: 5
230 lb: 5
255 lb: 5
280 lb: 5,5,5

Face Pulls

70lbs: 15

Reverse Grip Bench Press

45 lb: 10
140 lb: 5
230 lb: 3
280 lb: 1
330 lb: 1
375 lb: X
322.5 lb: 3,3,3
- Felt tough. Contemplating a "de-load".

In Workout Log Bench Press, foam rolling, intensity day, reverse grip, Squat, Texas method

Training Log: Wednesday March 6, 2013

March 6, 2013 — Leave a comment

I feel better.

My right side feels like it's sore and tender now, rather than a sharp, stabby pain I had earlier.

Foam Rolling

20 minutes

High Bar Squat

Going to start off light, and add weight every set to see how it feels.

Not bad. Usually the first rep or two, I feel a little pain, but then it goes away.

I find that sticking my chest up and ass out seems to help.

45 lb: 20
75 lb: 10
100 lb: 10
140 lb: 10
165 lb: 10
190 lb: 10
210 lb: 10
230 lb: 10

Overhead Press

Taken off the racks.

Testing out a thumbless, or false grip starting at 140 lb since I'll be going light today.

45 lb: 10
75 lb: 8
100 lb: 5
140 lb: 3
165 lb: 2
190 lb: 1
210 lb: 1
230 lb: X,X
- Missed first time with thumbless grip. Changed to my regular grip and missed. Normally I have no problems with this weight. Probably missed because Monday's bench press at 300x5x5 is affecting this, or that injury, or both.
140 lb: 8

Barbell Curl

Started from the top (instead of the bottom), as described in the book Starting Strength.

45 lb: 10
60 lb: 10
75 lb: 10,10,10

In Workout Log barbell curl, foam rolling, high bar squat, ohp, press, recovery day, rippetoe curls, Texas method

Training Log: Monday March 4, 2013

March 4, 2013 — Leave a comment

Injured! Dammit. Details below.

Texas Method "volume" day.

Foam Rolling

10 minutes on the black Rumble Roller and lacrosse ball.

L-Sit Chin Ups

Body weight (200 lb): 10

Low Bar Squat

About 3.5 minutes in between sets.

45 lb: 20
140 lb: 10
230 lb: 5
320 lb: 3
370 lb: 2
410 lb: 1
460 lb: X
- Felt a sharp pain and maybe even some "tissues moving" (maybe crunching? I'm not sure) on the right side of my body, bottom of the rib cage towards my back.
  Seemed like the right side of my body collapsed a little bit as I experienced this pain. Felt this pain coming out of the hole and caused me to drop all the way down with the bar crashing onto the safeties. This brought me to one knee momentarily.
  
  My obliques has been sore since Friday (probably from those damn mat pulls) and throughout today's warm up.
  
  Should I continue? Hmm...
- High bar squatted 140 lb from the bottom of the pins, and my right side still hurts. Bah, guess I'll stop squatting today. Hope this doesn't affect bench press.

Face Pulls

70 lb: 15

Reverse Grip Bench Press

Paused until work sets. Paused first rep on work sets.

Unracking the bar hurts a little, and reaching down and pressing the record button on my iPod hurts, but that's about it.

45 lb: 10
140 lb: 5
230 lb: 3
280 lb: 1
330 lb: 1
300 lb: 5,5,5,5,5
- +5 lb from last week.
- Last rep, last set very tough. Felt my hands rotate out of place (towards almost a neutral grip).