John Phung

Training Log: Wednesday February 20, 2013

February 20, 2013 — Leave a comment

As Monday's bench press workout gets progressively heavier, I think it's affecting my overhead presses.

Texas Method recovery day.

Foam Rolling

15 minutes on the black Rumble Roller and lacrosse ball.

L-Sit Chin Up

Body weight (200 lb): 8

Low Bar Squat (Paused)

45 lb: 20
140 lb: 10
230 lb: 5
335 lb: 5
- +2.5 lb from last week.

High Bar Squat (Paused)

335 lb: 5
- +2.5 lb from last week.

Overhead Press

Cleaned from a stack of rubber mats about 3" high, except for last set.

What a crappy OHP day!

45 lb: 10
75 lb: 8
100 lb: 5
140 lb: 3
190 lb: 1
225 lb: 2,2

In Workout Log overhead press, paused squat, recovery day, Texas method

Training Log: Friday February 15, 2013

February 15, 2013 — Leave a comment

Texas method intensity day.

Foam Rolling

20 minutes on the black Rumble Roller and lacrosse ball.

L-Sit Chin Up

Body weight (200 lb): 8

High Bar Squat

Normally I do low bar back squat (3x3) followed by high bar squat (2x5). But I got a 5RM today so it's good enough.

45 lb: 20
140 lb:10
230 lb: 5
320 lb: 3
370 lb: 2
410 lb: 1
460 lb: 1
427.5 lb: 5 *PR!
- 5RM! Didn't even feel that difficult. Pretty sure I could have gotten 430x5 haha

Face Pulls

70lbs: 13

Reverse Grip Bench Press

Wanted to film this at multiple angles to see what it looks like.

45 lb: 10
140 lb: 5
230 lb: 3
280 lb: 1
340 lb: 1
- Missed on 2nd rep. Maybe I need to cut down the volume on OHP on Wednesday.
317.5 lb: 3,3,3
- +2.5 from 2 weeks ago.

Rack Pulls

Set the safeties in the number 4 hole in my rack. Just below the knees. Kinda.

140 lb: 10
230 lb: 5
320 lb: 3
410 lb: 2
500 lb: 1
550 lb: 1
600 lb: 1
550 lb: 3,3
500 lb: 5

In Workout Log 5RM, high bar squat, intensity day, Rack Pulls, reverse grip bench press, Texas method

Training Log: Wednesday February 13, 2013

February 13, 2013 — Leave a comment

Texas Method recovery day.

Foam Rolling

20 minutes on the black Rumble Roller and lacrosse ball.

L-Sit Chin Up

Body weight (200 lb): 8

High Bar Squat (Paused)

45 lb: 20
140 lb: 10
230 lb: 5
332.5 lb: 5,
- +2.5 lb from last week.

Overhead Press

45 lb: 10
75 lb: 8
100 lb: 5
140 lb: 3
200 lb: 1
240 lb: X,1
- Bar was too far forward on the 1st set.
225 lb: 3,3,3
- Nice, got 3x3.

Modified Bradford Press

Basically an overhead press alternating with a behind the neck press.

Or a Bradford press, but locking out at the very top.

Muscle cleaned into position.

140 lb: 5,5

In Workout Log behind the neck standing overhead press, foam rolling, low bar squat, Modified Bradford Press, overhead press, paused squat, recovery day, Texas method

Training Log: Friday February 8, 2013

February 8, 2013 — Leave a comment

Texas method intensity day.

Going to skip deadlifts today. Low back feeling beat up.

Might do rack pulls tomorrow though. We shall see.

Foam Rolling

15 minutes on the black Rumble Roller and lacrosse ball.

Low Bar Squat

Low back feeling a bit tight and sore.

45 lb: 20
140 lb:10
230 lb: 5
320 lb: 3
410 lb: 1
460 lb: 1
425 lb: 3,3,3
- +2.5 lb from last week.

High Bar Squat

387.5 lb: 5,5
- +2.5 lb from last week.

Face Pulls

70lbs: 13

Reverse Grip Bench Press

45 lb: 10
140 lb: 5
230 lb: 3
280 lb: 1
330 lb: 1
315 lb: 5 *5RM PR!
- Last week I only got 4 reps (missed on the 5th). Got 5 this week. New 5RM!
- Missed on the 6th rep. All reps felt pretty easy, but bar went backwards on the 6th and I didn't have the strength left to control it. Still a 5RM. I'll take it!
340 lb: 1
- Went for a double, only got 1. Enough for today.

In Workout Log high bar squat, intensity day, low bar squat, reverse grip bench press, Texas method

Training Log: Wednesday February 6, 2013

February 6, 2013 — 3 Comments

Texas Method recovery day.

Foam Rolling

15 minutes on the black Rumble Roller and lacrosse ball.

Low Bar Squat (Paused)

45 lb: 20
140 lb: 10
230 lb: 5
330 lb: 5,5
- +2.5 lb from last week.

Overhead Press

45 lb: 10
75 lb: 8
100 lb: 5
140 lb: 3
200 lb: 1
240 lb: 1
- I could feel the bar moving forward as I was going up. I think I need to lean back a bit more.
225 lb: 3,3,2
- Didn't have enough for the last rep.