Training Log: Wednesday July 24, 2013

July 24, 2013 — Leave a comment

Dragon Flag

  • 5

Foam Rolling

Ab Wheel

  • 6

Band Pull Aparts

Shoulder Dislocations

  • 10

L-Sit Chin Ups

Rogue Cannonballs.

  • Body weight (~200 lb): 6

Front Squat

Beltless up to 280 lb.

Paused up to 330 lb.

Paused again at 280  lb.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 1
  • 370 lb: 1
  • 395 lb: X
    • Close, but bar rolled off my shoulders :/
  • 400 lb: X
    • Gah
  • 285 lb: 3,3,3,3,3
    • Paused.
    • +2.5 lb from last week.3 sets instead of 5.

High Bar Squat

  • 285 lb: 15
    • Drop set. Performed after last set of front squats.

Clean & Press

My "cleans" are really muscle cleans.

  • 45 lb: 10
  • 100 lb: 5
  • 140 lb: 3
  • 165 lb: 3
  • 190 lb: 3

John Phung

Posts Twitter Facebook Google+

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