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305 lb Reverse Grip Bench Press

Training Log: Monday March 25, 2013

March 25, 2013 — Leave a comment

Texas method volume day.

I'm going to ease into heavier squatting by starting at 370 lb for 3 reps and increase the weight by 10 lb every week.

Foam Rolling

L-Sit Chin Ups

With the blue Fat Gripz.

  • Body weight (~200 lb): 5

Low Bar Squat

  • 45 lb: 20
  • 140 lb: 10
  • 230 lb: 5
  • 320 lb: 3
  • 370 lb: 2
  • 410 lb: 1
  • 440 lb: 1
  • 370 lb: 3,3,3

High Bar Squat

  • 370 lb: 3,3,3
  • 345 lb: 5,5,5

Face Pulls

  • 70 lb: 15

Reverse Grip Bench Press

305 lb Reverse Grip Bench Press

305 lb Reverse Grip Bench Press

Paused until work sets.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 1
  • 305 lb: 5,5,5
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Training Log: Saturday March 23, 2013

March 23, 2013 — Leave a comment

Wanted to play around with some squats today.

High Bar Squat

Used a pair of FatGripz Extreme as a barbell pad. Wanted to see if it makes a difference in the high bar squat.

It's more "comfortable" because the weight is distributed on a greater surface area, but personally I like the feel of a loaded bar digging into my traps.

It raises the bar higher up on my traps, shifting the weight higher up on my body which made it a little more difficult coming out of the hole.

I suspect the Manta Ray squat pad, Dave Draper's "Top Squat", and maybe the safety squat bar has the same effect.

  • 45 lb: 20
  • 140 lb: 10
  • 230 lb: 5
  • 320 lb: 3
  • 370 lb: 2
  • 410 lb: 1
  • 440 lb: 1
  • 410 lb: 3,3
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Training Log: Friday March 22, 2013

March 22, 2013 — Leave a comment

It feels as though I never even had an injury. Until I did suitcase deadlifts, then I felt a little bit of something on the top set, holding the bar with my right hand.

Texas method intensity day.

Foam Rolling

L-Sit Chin Ups

  • Body weight (~200 lb): 8

Low Bar Squat

  • 45 lb: 20
  • 140 lb: 10
  • 230 lb: 5
  • 320 lb: 3
  • 370 lb: 2
  • 410 lb: 1
  • 440 lb: 1
  • 400 lb: 3

High Bar Squat

  • 400 lb: 3

Face Pulls

  • 70lbs: 15

Reverse Grip Bench Press

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 290 lb: 1
  • 340 lb: 3 *PR!
  • 325 lb: 3,3
    • +2.5 lb from a couple of weeks ago.
    • Doing only 2 sets instead of 3 (normally do 3x3) simply because I did 3 reps with 340 lb.

One-Arm Suitcase Deadlift

Hook grip.

Right side first, then left side.

Bar set at about mid shin.

  • 45 lb: 5
  • 100 lb: 5
  • 140 lb: 5
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Training Log: Wednesday March 20, 2013

March 20, 2013 — Leave a comment

No pain in my right side today, even at 410 lb.

I decided not to do low bar squat because my lower back was feeling a bit sore.

For high bar squats, I am now exploding up on the ascent, trying to move the bar as fast as possible and generate as much power as I can out of the hole. I like the rattling noise the plates make as I stand back up.

L-Sit Chin Ups

  • Body weight (~200 lb): 8

High Bar Squat

  • 45 lb: 20
  • 140 lb: 10
  • 230 lb: 5
  • 320 lb: 3
  • 370 lb: 2
  • 410 lb: 1
  • 340 lb: 5,5,5

Front Squat

Used Fatgripz and straps. Fatgripz to lessen the pain of a narrow, solid steel bar digging into my anterior delts (not accustomed to it yet), and held onto straps because the normal rack position hurts my wrists and shoulders.

This felt way more comfortable. I might start adding front squat every Wednesday.

  • 140 lb: 5
  • 190 lb: 3
  • 230 lb: 3

Overhead Press

  • 45 lb: 10
  • 75 lb: 8
  • 100 lb: 5
  • 140 lb: 3
  • 190 lb: 1
  • 225 lb: 3,3,3,3,0,3
    • On the 5th set (the one I got 0 reps), the bar seemed to go too forward, and I could feel my body bend backwards. Couldn't even get 1 rep, but I tried again and got 3.

Barbell Curl

Biceps are sore from L-sit chin ups yesterday.

  • 45 lb: 10
  • 75 lb: 10
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John Phung

Training Log: Tuesday March 19, 2013

March 19, 2013 — 1 Comment

L-Sit Chin Up

Done throughout the workout. Also doing them a lot slower and stricter form.

  • Body weight (~200 lb): 5,5,5,5,5,5

Heavy Bag and Jump Rope

1 minute rest in between rounds.

  • Heavy bag (right kicks): 3 minutes
  • Jump rope: 3 minutes
  • Heavy bag (left kicks): 3 minutes
  • Jump rope: 3 minutes
  • Heavy bag (right kicks): 3 minutes
  • Jump rope: 3 minutes
  • Heavy bag (left kicks): 3 minutes
  • Jump rope: 3 minutes

Neck Training

Using the Ironmind Headstrap Fit For Hercules neck harness and low pulley attachment.

Neck Extension (Harness)

  • 30 lb: 20
  • 60 lb: 20
  • 100 lb: 12,12
  • 70 lb: 10
    • Drop set. Done right after last set of neck side flexion.

Neck Flexion (Harness)

  • 30 lb: 20
  • 60 lb: 20
  • 100 lb: 12,12
  • 70 lb: 10
    • Drop set.

Neck Side Flexion (Harness)

  • 30 lb: 20
  • 50 lb: 20
  • 70 lb: 12,12
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