Training Log: Friday March 1, 2013

March 1, 2013 — Leave a comment

Trying to be more explosive on the concentric phase of the squat, and try to pop the bar off my back and a rattling sound with the plates as I stand up. Seems to be easier to be explosive on the high bar squat than the low bar squat, at least for me.

Also, wore the Three Wolf Moon shirt today. Here's a pic I took a couple of days ago:

Three Wolf Moon

Texas method intensity day.

Foam Rolling

Low Bar Squat

  • 45 lb: 20
  • 140 lb:10
  • 230 lb: 5
  • 320 lb: 3
  • 370 lb: 2
  • 410 lb: 1
  • 460 lb: 1
  • 432.5 lb: 3,3
    • +2.5 lb from last week, and going back to triples.
    • Last rep felt tough. Somehow ended up relaxing out of the hole, but managed to power through.

High Bar Squat

Face Pulls

  • 70lbs: 14

Reverse Grip Bench Press

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 1
  • 365 lb: 1 *PR!
    • +5 lb PR! +5 lb from previous best
    • Easy, going to try 370 lb.
  • 370 lb: 1 *PR!
    • Beat my 1 rep max that I set about 5 minutes ago!
  • 335 lb: 3 *PR!
    • +5 lb PR for a 3 rep max!

Mat Pulls

ROM Progression method.

8 mats, about 6 1/4" from the ground, or an inch or two below my knee caps.

Hook grip until 550 lb.

  • 140 lb: 5
  • 230 lb: 5
  • 320 lb: 3
  • 410 lb: 2
  • 500 lb: 1
  • 550 lb: X,1
    • Had to strap up to get the rep. Pain tolerance not there yet.
  • 600 lb: 1
  • 550 lb: 3,3
  • 500 lb: 5

John Phung

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Ever since I started taking strength training seriously, I was bitten by the Iron Bug. Then it burrowed under my skin and laid eggs in my heart. Now those eggs are hatching and I... the feeling is indescribable.




Quick Stats
Height: 5'4" on non-squat days
Weight: 200 lb 210 lb ~220 lb (FOREVER BULK BRAH)

Credentials


Programs
  • Texas Method: March 4, 2011 - April 28, 2013
  • Smolov Jr for Bench Press: June 4 - 22, 2012
  • Starting Strength: Nov 29, 2010 - March 4, 2011