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Training Log: Wednesday October 23, 2013

October 23, 2013 — Leave a comment

Inverted Sit Ups

Upside down sit ups on my Teeter EP-950 inversion table.

  • 10

Neck Training

Using the Spud Inc neck harness and low pulley attachment.

Neck Extension (Harness)

  • 30 lb: 20
  • 60 lb: 20
  • 80 lb: 12
  • 90 lb: 8

Neck Flexion (Harness)

  • 30 lb: 20
  • 60 lb: 20
  • 80 lb: 12
  • 90 lb: 8

Neck Side Flexion (Harness)

  • 30 lb: 20
  • 50 lb: 20
  • 70 lb: 10,10

Front Squat

Paused and no belt until 370 lb.

Used a wider stance. Less ROM, no knee-cracking at the bottom, but more bounce from the adductors.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 1
  • 370 lb: 1
  • 410 lb: 1 * PR!
    • +5 lb 1RM
  • 420 lb: 1 * PR!
    • +10 lb PR from a few minutes ago!
    • Missed this last week, got it this week.
  • 320 lb: 3

Overhead Press

  • 45 lb: 10
  • 100 lb: 5
  • 140 lb: 3
  • 190 lb: 1
  • 230 lb: 1
  • 250 lb: 1
  • 265 lb: X,X
  • 230 lb: 2
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Training Log: Tuesday October 22, 2013

October 22, 2013 — Leave a comment

Middle of my back, left side felt very tight and somewhat sore after brushing my teeth this morning (!?).

Dragon Flags

Wore the Vibram KSO shoes for a little bit of resistance.

  • 10 * PR!
    • 10 rep max

Heavy Bag

  • Punches: 3 minutes
  • Kicks: 3 minutes

Deadlift

Hook grip, no belt.

Tried taking a breath and holding it before bending down and grabbing the bar to see if it's easier to pull (I usually get my grip first then take my breath).

  • 140 lb: 5
  • 230 lb: 5
  • 320 lb: 3
  • 410 lb: 1
  • 460 lb: 1
  • 500 lb: 1
    • Held it at the top for 3 breaths.

Speed Deadlift With Bands

Hook grip, green bands.

  • 247.5 lb: 3,3,3,3,3
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John Phung

Training Log: Monday October 21, 2013

October 21, 2013 — Leave a comment

Dragon Flags

  • 8

Foam Rolling

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

  • 410 lb: 1

Low Bar Squat

Belt at 500 lb.

  • 460 lb: 1
  • 500 lb: 1

Paused High Bar/Low Bar Squat

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

No belt.

  • 320 lb: 5,5,5,5
    • Same weight as last week, but 1 more set.
    • Going to start ramping up the weight next week.

Reverse Grip Bench Press

Paused.

Lowering the weight, pausing all reps.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 1
  • 282.5 lb: 5,5,5
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Training Log: Saturday October 19, 2013

October 19, 2013 — 2 Comments

Took a wider stance for high bar squats today. Less ROM, but more stretch-reflex out of the adductors.

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

Paused High Bar Squat

Belted up at 460 lb.

  • 410 lb: 1
  • 460 lb: 1

High Bar Squat

  • 490 lb: 1
  • 510 lb: 1 * PR!
    • 1RM by +5 lb!
    • Felt easy. Let's throw on 10 more pounds.
  • 520 lb: 1 * PR!
    • Had to fight it at the sticking point, but I won.

Paused High Bar Squat

No belt.

  • 370 lb: 3,3,3

Mat Pulls

6 mats.

Hook grip.

  • 140 lb: 5
  • 230 lb: 5
  • 320 lb: 3
  • 410 lb: 1
  • 460 lb: 1
  • 500 lb: 1
  • 550 lb: 1
  • 550 lb: 3
    • Straps.
  • 500 lb: 5
    • Straps. Felt hard.
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John Phung

Training Log: Friday October 18, 2013

October 18, 2013 — Leave a comment

Dragon Flags

  • 8

Foam Rolling

Ab Wheel

  • 6

Band Pull Aparts

Shoulder Dislocations

  • 10

L-Sit Chin Ups

With Fat Gripz.

  • Body weight (~205 lb): 7

Breathing Paused Low Bar Squat

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

Paused Low Bar Squat

  • 410 lb: 1

Low Bar Squat

No belt.

  • 460 lb: 1
  • 500 lb: X
    • Wanted 2, got 0. I think my body is forcing me to de-load.

Paused Low Bar Squat

No belt.

  • 370 lb: 3,3,3

Reverse Grip Bench Press

Paused.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 1
  • 370 lb: X
    • Back slipped on the bench. Probably because my shirt was all sweaty (didn't change shirts like I normally do).
  • 320 lb: 3,3,3
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