John Phung

Training Log: Monday March 25, 2013

March 25, 2013 — Leave a comment

Texas method volume day.

I'm going to ease into heavier squatting by starting at 370 lb for 3 reps and increase the weight by 10 lb every week.

Foam Rolling

10 minutes on the black Rumble Roller and lacrosse ball.

L-Sit Chin Ups

With the blue Fat Gripz.

Body weight (~200 lb): 5

Low Bar Squat

45 lb: 20
140 lb: 10
230 lb: 5
320 lb: 3
370 lb: 2
410 lb: 1
440 lb: 1
370 lb: 3,3,3

High Bar Squat

370 lb: 3,3,3
345 lb: 5,5,5

Face Pulls

70 lb: 15

Reverse Grip Bench Press

305 lb Reverse Grip Bench Press

Paused until work sets.

45 lb: 10
140 lb: 5
230 lb: 3
280 lb: 1
330 lb: 1
305 lb: 5,5,5
- +2.5 lb from last week.

In Workout Log face pull, fat gripz, foam rolling, high bar squat, l-sit chin ups, low bar squat, reverse grip bench press, Texas method, volume day

Training Log: Monday March 18, 2013

March 18, 2013 — Leave a comment

Injury healing up nicely.

For low bar squat, I don't experience pain if I keep tight in and out of the hole (vs bouncing up).

Foam Rolling

10 minutes on the black Rumble Roller and lacrosse ball.

Low Bar Squat

45 lb: 20
140 lb: 10
230 lb: 5
320 lb: 3
370 lb: 2
410 lb: 1
- Nice, no pain to my right side!
335 lb: 5,5,5

High Bar Squat

355 lb: 5,5,5

Face Pulls

70 lb: 15

Reverse Grip Bench Press

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

Switching to 3x5 from 5x5. 5x5 seemed too taxing.

45 lb: 10
140 lb: 5
230 lb: 3
280 lb: 1
330 lb: 1
302.5 lb: 5,5,5

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

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: 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).

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

Training Log: Monday February 25, 2013

February 25, 2013 — Leave a comment

Texas Method volume day.

Foam Rolling

20 minutes on the black Rumble Roller and lacrosse ball.

Parallel Grip L-Sit Chin Ups

Body weight (200 lb): 10

Low Bar Squat

412.5 lb

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: 1
412.5 lb: 3,3,3
- +2.5 lb from last week (microloading with fractional plates).

High Bar Squat

412.5 lb: 3,3
- +2.5 lb from last week.
365 lb: 5,5,5
- +5 lb from last week

Face Pulls

70 lb: 14

Reverse Grip Bench Press

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

Right pec sore especially during warm up. Went away mostly during work sets.

45 lb: 10
140 lb: 5
230 lb: 3
280 lb: 1
330 lb: 1
- Increasing my over-warmup weight from 320 lb to 330 lb, because I am stronger now. Still paused.
295 lb: 5,5,5,5,5
- +2.5 lb from last week.
- Last rep, last set was tough.