Training Log: Wednesday September 4, 2013

September 4, 2013 — Leave a comment

Dragon Flags

  • 7

Foam Rolling

Ab Wheel

  • 6

Band Pull Aparts

Shoulder Dislocations

  • 10

L-Sit Pull Ups

With Fat Gripz

  • Body weight (~200 lb): 6

Front Squat

Beltless up to 330 lb.

All reps paused.

Used a clean grip for warm up sets, then switched to straps.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: X,1
    • Used a clean grip, but missed on the first try. Used straps and got it.
  • 370 lb: X
    • Missed - wasn't committed to pushing 110%
  • 370 lb: 1 * PR!
    • Paused front squat PR!
  • 295 lb: 2,3,3,3,3
    • Paused.
    • Same weight as last week, but more sets.
    • 1st set = clean grip. I suck at clean grip.

Clean & Press

  • 45 lb: 10
  • 140 lb: 3
  • 190 lb: 3

Overhead Press

  • 230 lb: 2,2,1,1

Barbell Curl

  • 45 lb: 10
  • 100 lb: 6
  • 45 lb: 20
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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