Archives For Workout Log

Training Log: Friday December 14, 2012

December 14, 2012 — Leave a comment

Texas method intensity day.

Foam Rolling

Low Bar Squat

  • 45lbs: 20
  • 140lbs:10
  • 230lbs: 5
  • 320lbs: 3
  • 410lbs: 1
  • 460lbs: 1
  • 440lbs: 3

High Bar Squat

  • 370lbs: 5

Face Pulls

  • 70lbs: 10
  • 80lbs: 8

Reverse Grip Bench Press

  • 45lbs: 10
  • 140lbs: 5
  • 230lbs: 3
  • 300lbs: 1
  • 340lbs: 1
    • Mis-loaded bar! Thought it was 350lbs. No wonder it felt so easy.
  • 350lbs: 1 *PR
    • Been trying to get this for a month!
  • 307.5lbs: 3,2
    • +2.5lbs from last week
    • Missed on 2nd set, 3rd rep. I'll stop for now. Got a PR so I'm happy.

Deadlift

Hook grip. Wore my Chuck Taylors today.

  • 140lbs: 5
  • 230lbs: 5
  • 320lbs: 3
  • 410lbs: 1
  • 460lbs: 1
  • 540lbs: MISSED
  • 540lbs: 1 *PR?
    • Didn't feel locked out. Looked OK, I think.
  • 540lbs: MISSED
  • 560lbs: MISSED
    • Straps. Blah.
  • 480lbs: 3
    • Straps.
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Training Log: Wednesday December 12, 2012

December 12, 2012 — Leave a comment

Texas method recovery day.

Abs are feeling sore from yesterday's L-sit chin ups.

Foam Rolling

High Bar Squat

  • 45lbs: 20
  • 140lbs: 10
  • 230lbs: 5
  • 325lbs: 5,5

Overhead Press

  • 45lbs: 10
  • 75lbs: 8
  • 100lbs:5
  • 140lbs:3
  • 190lbs: 1
  • 250lbs: 1 *PR - 1RM
    • What a grind. Half way up I just kept telling myself non-verbally to keep on pushing. I think it's going to be a while until I attempt another 1RM for OHP. In the mean time I'll work on rep PR's.
    • +5lbs from last week
    • 1.25x body weight!
  • 215lbs: 5 *PR - 5RM
    • Struggling with this weight for a few weeks trying to hit 5 reps. Got that SOB.
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John Phung

Training Log: Tuesday December 11, 2012

December 11, 2012 — Leave a comment

Ok after a couple of weeks of experimenting with the barbell rows, lat pull downs and cable rows...screw it.

L-sit chin ups is where it's at!

L-Sit Chin Ups

  • Body weight (200lbs): 10,10,10,10

Neck Training

Using the Ironmind neck harness and low pulley attachment.

+2 reps/main sets from last week.

Neck Extension (Harness)

  • 30lbs: 20
  • 60lbs: 20
  • 100bs: 12,12,12

Neck Flexion (Harness)

  • 30lbs: 20
  • 60lbs: 20
  • 100lbs: 12,12,12

Neck Side Flexion (Harness)

  • 30lbs: 20
  • 50lbs: 20
  • 70lbs: 12,12,12
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John Phung

Training Log: Monday December 10, 2012

December 10, 2012 — Leave a comment

Texas method volume day.

5 sets of 3 reps for low bar squat, followed by 3 sets of 5 for high bar squat is 30 total reps.

Sure feels a lot less grueling than 10 sets of 3, or even 5x5.

Foam Rolling

Low Bar Squat

  • 45lbs: 20
  • 140lbs: 10
  • 230lbs: 5
  • 320lbs: 3
  • 410lbs: 1
  • 387.5lbs: 3,3,3,3,3
    • About 3.5 minutes in between sets

High Bar Squat

  • 330lbs: 5,5,5

Face Pulls

  • 70lbs: 10,10

Reverse Grip Bench Press

No longer calling it "paused" because I can't pause all reps and complete all sets.

  • 45lbs: 10
  • 140lbs: 5
  • 230lbs: 3
  • 320lbs: 1
  • 270lbs: 5,5,5,5,5
    • +2.5lbs from last week
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Training Log: Friday December 7, 2012

December 7, 2012 — Leave a comment

Texas method intensity day.

Foam Rolling

High Bar Squat

Used straps until 460lbs.

Feeling a lot weaker on the squat these days. It's as if some of my squatting powers have transferred over to my overhead press, bench press and deadlift.

  • 45lbs: 20
  • 140lbs: 10
  • 230lbs: 5
  • 320lbs: 3
  • 410bs: 1
  • 460lbs: 1
  • 430lbs: 1
    • Missed on the 2nd rep.
  • 430lbs: 2

Reverse Grip Bench Press (Paused)

Found out that the latest rule changes to 100% RAW doesn't allow reverse grip bench press.

That's gripcist!

  • 45lbs: 10
  • 140lbs: 5
  • 230lbs: 3
  • 300lbs: 1
  • 350lbs: MISSED
    • Felt like (and looked like) I was about to get it, but as a pushed my with my legs, my upper body slid backwards on the towel I put on my bench. DAMMIT.
  • 350lbs: MISSED
    • Tried again. Nope.
  • 305lbs: 3,3,3
    • Same weight as last week (did not complete 3x3 as I planned)

Deadlift

Hook grip.

  • 140lbs: 5
  • 230lbs: 5
  • 320lbs: 3
  • 410lbs: 1
  • 460lbs: 1
  • 530lbs: MISSED
  • 530lbs: 1 *PR
  • 550lbs: 1 *PR
    • Strapped deadlift PR
  • 475lbs: 3
    • Straps.
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