Training Log: Tuesday September 10, 2013

September 10, 2013 — 2 Comments

Didn't do my neck workout yesterday because too exhausted from hitting the heavy bag, so I'm doing it today.

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
  • 70 lb: 10

Neck Flexion (Harness)

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

Neck Side Flexion (Harness)

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

Front Squat

Trying out a wider stance.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 340 lb: 1 * PR!
    • Beltless paused 1RM!
    • Easy PR.
  • 330 lb: 5 * PR!
    • 5 rep max
    • A lot harder than the previous PR. I thought I might be able to get 8 before doing this set LOL

Clean & Press

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

Overhead Press

  • 230 lb: 2
  • 190 lb: 5,5

Barbell Curl

  • 100 lb: 8
  • 45 lb: 25
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roundhouse

Training Log: Monday September 9, 2013

September 9, 2013 — Leave a comment

Heavy Bag

1 minute rest in between rounds.

Used the Gymboss interval timer to set the intervals.

  • Random Punches: 3 minutes
  • Random Punches: 3 minutes
  • Random Punches: 3 minutes
  • Kicks: 3 minutes
  • Random Combos: 2 minutes
  • Right Kicks: 3 minutes
  • Left Kicks: 3 minutes
  • Right/Left Kicks: 3 minutes

Man, too tired to do anything else today.

I think my stamina is a little better than before, because I can throw near-full power kicks without tiring out as quickly.

Hands need to be up more.

Had a cramp during the rounds where I kicked the bag, but not the last round surprisingly.

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Training Log: Sunday September 8, 2013

September 8, 2013 — Leave a comment

Dragon Flags

  • 7

Foam Rolling

Behind The Neck Lat Pulldown

  • 70 lb: 15

Ab Wheel

  • 6

Band Pull Aparts

Shoulder Dislocations

  • 10

L-Sit Pull Ups

With Rogue Cannon balls.

  • Body weight (~205 lb): 6

Breathing Paused Low Bar Squat

No belt.

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

Paused Low Bar Squat

No belt.

  • 410 lb: 1

High Bar Squat

  • 460 lb: X,X
    • Tried to go for a paused beltless, followed by a beltless PR. NOPE.

Low Bar/High Bar Squat

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

  • 417.5 lb: 3,3,3,3,3,3
  • 377.5 lb: 5,8

Reverse Grip Bench Press

Paused.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 1
  • 370 lb: 1

Reverse Band Reverse Grip Bench Press

  • 410 lb: X
    • Black bands
    • About 55 lb of resistance (assistance?) at the bottom. So the the weight ranges from ~360 lb at the bottom to 410 lb at the top.

Reverse Grip Bench Press

  • 320 lb: 3,3,3,3,3
    • Last week 4 sets, this week 5 sets.
  • 300 lb: 5,7
    • Wanted 8 on the last set, but couldn't get it.
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Paused Squat PRs, Hook Grip Barbell Rows, Training Schedule Change and Stuff You Should Read

September 8, 2013 — Leave a comment

I started tracking no-belt, paused and paused + no belt squat PRs, so my PR record table had gotten a little longer and has a lot more empty boxes.

PR's This Past Week

Beltless Paused Low Bar Squat: 460 lb x 1 (1RM)

I wanted to see if I could do a paused squat with 460 lb, and I did!

Paused Low Bar Squat: 500 lb x 1 (1RM)

I did this right after the 460 lb paused squat. I think I'll do this again and hold the squat a little longer, for an eye blink or two.

Paused Front Squat: 370 lb x 1 (1RM)

Decided to continue on with the paused PRs

Missed on the first try because I wasn't committed to giving it the real ultimate power coming out of the hole.

Got it the second try though 🙂

Other Stuff

Barbell Row: 230 lb x 8 (Hook Grip)

Tried out some hook grip barbell rows on Tuesday, mainly to punish my thumbs, and get a thicker and lumpier back.

I set the bar on top of a bunch of mats so I didn't have to bend over so much before rowing.

I'd rather save my bending over strength for squatting and deadlifting.

I may try out some other barbell row variations, like the Pendlay row, before deciding on what to stick with.

Training Schedule Change

I'm going to change my training schedule so that everything is pushed back one day. Meaning my "volume" days are now Sundays instead of Mondays, "recovery" days are Tuesdays instead of Wednesdays, and "intensity" days are on Thursdays instead of Friday.

Today is Sunday, so I should start getting warmed up!

Stuff To Read

  1. Add 100 Pounds to Your Squat by Greg Nuckols
    • This is an article about breathing paused squats, which I have been performing during my squat warm up. Good stuff!
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John Phung

Training Log: Friday September 6, 2013

September 6, 2013 — Leave a comment

Crappy workout today!

Dragon Flags

  • 7

Foam Rolling

Ab Wheel

  • 6

Band Pull Aparts

Shoulder Dislocations

  • 10

L-Sit Chin Ups

With Rogue Cannonballs.

  • 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: MISSED
    • Tried to do this without a belt. Nope.
  • 500 lb: 2
    • With knee wraps.
    • Was aiming for 5, but even 2 reps felt hard! It felt easier without knee wraps last week and two weeks ago. Going to stop squatting for now, maybe I need more recovery.

Face Pulls

  • 70 lb: 12
  • 90 lb: 10

Reverse Grip Bench Press

Paused until work sets.

  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 1
  • 370 lb: 1
  • 400 lb: MISSED
    • GAH
    • Might have slipped. I looked at the grip tape that's taped onto my bench, and some of it folded up :/
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