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Training Log: Wednesday October 2, 2013

October 2, 2013 — Leave a comment

Neck Training

Using the Ironmind neck harness and low pulley attachment.

Neck Extension (Harness)

  • 30 lb: 20
  • 60 lb: 20
  • 125 lb: 10
    • Misloaded :/ Should have been 105 lb. No wonder it felt so heavy.
  • 105 lb: 10
  • 75 lb: 10

Neck Flexion (Harness)

  • 30 lb: 20
  • 60 lb: 20
  • 105 lb: 10
  • 70 lb: 10

Neck Side Flexion (Harness)

  • 30 lb: 20
  • 50 lb: 20
  • 75 lb: 10

Front Squat

Paused, no belt.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 1
  • 370 lb: 1 * PR!
    • +30 lb no belt, no wraps, paused PR!
  • 302.5 lb: 3,3,3,3,3

Clean & Press

  • 45 lb: 10
  • 140 lb: 3

Overhead Press

  • 200 lb: 8 * PR!
    • 8 rep max. Previous best with 200 lb was 7.
    • Cleaned off the floor.

Barbell Curl

  • 100 lb: 6
  • 45 lb: 10
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Training Log: Tuesday October 1 2013

October 1, 2013 — Leave a comment

Heavy Bag

  • Punches: 3 minutes
  • Right Kicks: 3 minutes
  • Left Kicks: 3 minutes
  • Kicks: 3 minutes

Speed Deadlift With Bands

Hook grip, green bands.

  • 140 lb: 5
  • 190 lb: 3
  • 240 lb: 3,3,3,3,3
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John Phung

Training Log: Monday September 30, 2013

September 30, 2013 — 2 Comments

Still feeling under the weather from the cold I got last Thursday, so I'm going to cut the volume for today.

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

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
    • Same as last week, but less sets.

Reverse Grip Bench Press

Paused.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 1
  • 322.5 lb: 3,3,3,3
    • 4 sets. Next week 5 sets.
  • 302.5 lb: 5
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Training Log: Thursday September 26, 2013

September 26, 2013 — 2 Comments

Feeling a cold coming on.

Gotta crank out as many PRs as possible before this cold kicks my ass.

Dragon Flags

  • 7

Foam Rolling

Ab Wheel

  • 6

Band Pull Aparts

Shoulder Dislocations

  • 10

L-Sit Chin Ups

With Fat Gripz.

  • Body weight (~205 lb): 6

Breathing Paused Low Bar Squat

  • 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 Squat

  • 500 lb: 1
  • 540.5 lb: 1 * PR!
    • +10.5 lb PR!
  • 550 lb: 1 * PR!
    • New year's resolution goal met!
  • 555.5 lb: MISSED
    • Ran out of 1RM powers.
  • 500 lb: 3 * PR!
    • FINALLY

Reverse Grip Bench Press

Paused until work sets.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 1
  • 370 lb: 1
  • 400 lb: 1 * PR!
    • +5lb PR! FINALLY
    • Surprisingly super smooth.
  • 320 lb: 5
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Training Log: Tuesday September 24, 2013

September 24, 2013 — Leave a comment

Neck Training

Using the Ironmind neck harness and low pulley attachment.

Neck Extension (Harness)

  • 30 lb: 20
  • 60 lb: 20
  • 100 lb: 10,10,10,10,10
  • 70 lb: 12

Neck Flexion (Harness)

  • 30 lb: 20
  • 60 lb: 20
  • 100 lb: 10,10,10,10,10
  • 70 lb: 12

Neck Side Flexion (Harness)

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

Front Squat

Paused, no belt.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 3 * PR!
    • Paused, no belt 3RM

Clean & Press

  • 45 lb: 10
  • 140 lb: 3
  • 190 lb: 2

Overhead Press

  • 230 lb: 4 * PR!
    • 4 rep max! Wasn't sure if I could get this because I couldn't complete 3 reps with 230 lb in the past few weeks.

Barbell Curl

  • 45 lb: 20,20,20
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