Training Log: Monday November 18, 2013

November 18, 2013 — Leave a comment

I think I may have strained something in my lower back, right side last week, so I'll just do high bar squats today.

Also, I'm going to stop doing paused squats for my work sets and only do them during warm ups.

Inverted Sit Ups

Sit ups while hanging upside down on the Teeter Hang Ups EP-950 Inversion Table.

  • 10

Breathing Paused High Bar Squat

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

Paused High Bar Squat

  • 410 lb x 1

High Bar Squat

  • 330 lb x 6,6,6

Reverse Grip Bench Press

Paused until work sets.

  • 45 lb x 10
  • 140 lb x 5
  • 230 lb x 3
  • 280 lb x 1
  • 330 lb x 1
  • 370 lb x 1
  • 292.5 lb x 5,5,5
    • +2.5 lb from last week (microloading)
    • Last set I widened my grip (ring fingers on the rings instead of index fingers). I think I have a little more control with a wider grip, especially when I'm fatigued and I start flaring my elbows out. There's a little more wiggle room for elbow flare with a wider grip for the RGBP compared to a narrower grip.

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