Training Log: Sunday September 22, 2013

September 22, 2013 — Leave a comment

Dragon Flags

  • 7

Heavy Bag

  • Punches: 3 minutes
  • Right kicks: 3 minutes
  • Left kicks: 3 minutes

Ab Wheel

  • 6

Band Pull Aparts

Shoulder Dislocations

  • 10

L-Sit Pull Ups

Fat Gripz

  • Body weight (~205 lb): 7

Breathing Paused Low Bar Squat

No belt.

  • 45 lb: 10
  • 140 lb: 10
  • 230 lb: 5
  • 320 lb: 3

Paused Low Bar Squat

Belted up at 460 lb.

  • 410 lb: 1
  • 460 lb: 1

Low Bar/High Bar Squat

Alternating low bar and high bar squats, so first set is LB, 2nd set is HB, etc.

  • 420 lb: 3,3,3,3,3,3
    • +2.5 from 2 weeks ago

Reverse Grip Bench Press

Pecs and shoulders feeling sore and worn out, so I'm just going to do my warm up, and then rep out as many as I can with 300 lb.

Paused until work sets.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 1
  • 370 lb: X
    • Pecs and shoulders sore. Controlled negative though.
  • 300 lb: 9 * PR!
    • Previous max number of reps at 300 lb was 7.
    • Would have settled for 8 reps for an 8RM, but I went for 10. But after the 9th rep, I was pretty sure I would have failed the 10th rep, so I re-racked the bar. NEX TIME.

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