John Phung

Training Log: Monday February 4, 2013

February 4, 2013 — Leave a comment

Texas Method volume day.

Decided to go back to "lower volume" volume days for squats after a couple of weeks of higher volume.

So it's back to:

low bar squat: 5x3
high bar squat: 3x5
30 total squat reps

Previously it was:

low bar squat: 5x3, 2x5
high bar squat: 5x5
50 total squat reps

Felt more aches in my knees and body than usual, and didn't want to experiment my way to an injury.

Foam Rolling

20 minutes on the black Rumble Roller and lacrosse ball.

L-Sit Chin Ups

Body weight (200 lb): 8

Low Bar Squat

About 3.5 minutes in between sets for warm ups.

45 lb: 20
140 lb: 10
230 lb: 5
320 lb: 3
410 lb: 1
460 lb: 1
405 lb: 3,3,3,3,3
- About 3.5 minutes in between sets.
- +2.5 lb from last week.

High Bar Squat

355 lb: 5,5,5
- +2.5 lb from last week (microloading with fractional plates).
- About 3.5 minutes in between sets.

Face Pulls

70 lb: 13

Reverse Grip Bench Press

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

45 lb: 10
140 lb: 5
230 lb: 3
320 lb: 1
287.5 lb: 5,5,5,5,5
- +2.5 lb from last week.

In Workout Log face pulls, high bar squat, l-sit chin ups, low bar squat, reverse grip bench press, Texas method, volume day

Training Log: Friday February 1, 2013

February 1, 2013 — Leave a comment

Accidentally stepped on what I initially thought was a red M&M candy...but upon further inspection it was really a lady bug 🙁 Sorry dude!

Texas method intensity day.

Foam Rolling

20 minutes on the black Rumble Roller and lacrosse ball.

Low Bar Squat

45 lb: 20
140 lb:10
230 lb: 5
320 lb: 3
410 lb: 1
460 lb: 1
422.5 lb: 3,3,3
- +2.5 lb from last week.
- Last rep a bit tough.

High Bar Squat

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

Face Pulls

70lbs: 12

Reverse Grip Bench Press

45 lb: 10
140 lb: 5
230 lb: 3
280 lb: 1
315 lb: 4,3,3
- Tried for 5RM on the first set, only got 4. I think I needed more focused, ruthless aggression next time. I'll try again next week.
- +2.5 lb from last week with fractional plates.

Deadlift

Hook grip.

Wore Vibram TenToes.

140 lb: 5
230 lb: 5
320 lb: 3
410 lb: 1
500 lb: 1
- Held at the top for a 5 count (more like 5 quick breaths) to develop grip strength along with pain tolerance.
330 lb: 5,5,5
- Straps.
- About 3.5 minutes in between sets.
- +5 lb from last week.

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

Training Log: Wednesday January 30, 2012

January 30, 2013 — Leave a comment

Texas method recovery day.

Had some pain on what appears to be the surface of my right patella.

Maybe it is true, that squatting is bad for your knees and will make your knee caps explode!

Or not.

It went away after doing squats.

Foam Rolling

10 minutes on the black Rumble Roller and lacrosse ball.

Low Bar Squat (Paused)

45 lb: 20
140 lb: 10
230 lb: 5
327.5 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
260 lb: MISSED
225 lb: 3,2
200 lb: 5

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

Training Log: Monday January 28, 2013

January 28, 2013 — 2 Comments

I ate this yesterday at Ye's Sushi All-You-Can-Eat restaurant:

Pretty much had a food coma for most of yesterday, and it's fueling today's workout.

Texas Method volume day.

Foam Rolling

20 minutes on the black Rumble Roller and lacrosse ball.

Low Bar Squat

About 3.5 minutes in between sets for warm ups.

45 lb: 20
140 lb: 10
230 lb: 5
320 lb: 3
410 lb: 1
460 lb: 1
402.5 lb: 3,3,3,3,3
- About 3.5 minutes in between sets.
- +2.5 lb from last week.

High Bar Squat

352.5 lb: 5,5,5,5,5
- +2.5 lb from last week (microloading with fractional plates).
- About 3.5 minutes in between sets.

Low Bar Squat

Last week I did these after low bar squatting for 5 sets of 3 reps. Really fried my lower back. Experimenting with adding these after high bar squats.

Definitely felt better, but it might be hard to maintain solid form as the weight gets heavier in the future. We'll see.

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

Face Pulls

70 lb: 12

Reverse Grip Bench Press

Paused until work sets.

Paused first rep on work sets.

45 lb: 10
140 lb: 5
230 lb: 3
320 lb: 1
285 lb: 5,5,5,4,6
- Same weight as last week, but did 5 sets instead of 3.
- Just missed the last rep on the 4th set. Removed collars and plates and reverse bench pressed 225 lb from the pins.
- I did 6 reps on the last set because I was pissed that I missed 1 rep earlier. Had to make up the difference.

In Workout Log face pulls, high bar squat, low bar squat, reverse grip bench press, Texas method, volume day

Training Log: Friday January 25, 2013

January 25, 2013 — Leave a comment

Texas method intensity day.

Foam Rolling

10 minutes on the black Rumble Roller and lacrosse ball.

Low Bar Squat

Low back feeling tight.

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

High Bar Squat

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

Face Pulls

70lbs: 12

Reverse Grip Bench Press

45 lb: 10
140 lb: 5
230 lb: 3
280 lb: 1
330 lb: 3 *PR!
- 3 rep max! Previous 3RM was 320 lb on December 21, 2012.
- Last rep felt tough and ugly. Got it though.
312.5 lb: 3,3,3
- +2.5 lb from last week with fractional plates.
- I think I figured out how to use my lats during the bench press.

Deadlift

Hook grip.

Wore Vibram TenToes.

140 lb: 5
230 lb: 5
320 lb: 3
410 lb: 1
500 lb: 1
- Held at the top for a 3 count (more like 3 quick breaths) to develop grip strength along with pain tolerance.
325 lb: 5,5,5
- Straps.
- About 3.5 minutes in between sets.
- +5 lb from last week.
- Going to drop down to 3x5 from 5x5. Already doing a ton of volume for squats.