Training Log: Monday June 24, 2013

June 24, 2013 — Leave a comment

Foam Rolling

Ab Wheel

  • 5

Band Pull Aparts

Shoulder Dislocations

  • 10

L-Sit Chin Ups

With blue Fat Gripz.

  • Body weight (~200 lb): 5

Low Bar Squat

Beltless up to 410 lb.

Paused up to 460 lb.

  • 45 lb: 10
  • 140 lb: 10
  • 230 lb: 5
  • 320 lb: 3
  • 410 lb: 1
  • 460 lb: 1
  • 500 lb: 1
    • Going to increase my over-warmup to 500 lb and see how that goes.
    • A bit of a grind halfway up, but didn't see any stars after the rep.
  • 380 lb: 3,3,3
    • +10 lb from last week.

High Bar Squat

  • 380 lb: 3,3,3
    • +10 lb from last week.

Low Bar Squat

  • 340 lb: 5
    • +10 lb from last week.

High Bar Squat

  • 340 lb: 8
    • +10 lb from last week.

Face Pulls

  • 70 lb: 12
  • 90 lb: 10

Reverse Grip Bench Press

Paused until work sets.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 320 lb: 1
  • 370 lb: 1
    • A bit of a grind, but stuck with it and locked it out.
  • 285 lb: 5,5,5
    • +5 lb from last week.
    • 3 sets instead of 5

Bench Press (Regular "Pronated" Grip!)

  • 285 lb: 5,5
    • First set: pinky on the rings
    • Second set: slightly narrower grip. Wore some neoprene padding on my hands to deal with the palm pressure/pain.
    • Felt weak on these! My palms isn't used to the pressure anymore. Weird.

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