John Phung

Training Log: Friday July 6, 2012

July 6, 2012 — Leave a comment

Texas Method intensity day.

High Bar Squat

  • 45lbs: 20
  • 140lbs: 10
  • 230lbs: 5
  • 280lbs: 3
  • 320lbs: 2
  • 370lbs: 2
  • 410lbs: 3
    • Was planning on doing 2 reps, but felt I had more power so I did another rep.
  • 415lbs: 2
    • Last rep felt quite slow.

Overhead Press

I thought after doing Smolov Jr for bench press for the past few weeks and neglecting any sort of heavy overhead pressing that I would be weaker on this lift.

Today I proved myself wrong.

  • 45lbs: 10
  • 75lbs: 5
  • 100lbs:5
  • 140lbs: 3
  • 165lbs: 2
  • 190lbs: 1
  • 210lbs: 2,3
  • 220lbs: 1
  • 230lbs: 1
    • Just realized this is my 1 rep max weight! But without the 2 push presses at the end.

Barbell Hip Thrust

  • 140lbs: 12
  • 230lbs: 10

 

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John Phung

Training Log: Wednesday July 4, 2012

July 4, 2012 — Leave a comment

Texas Method recovery day.

Low Bar Back Squat

  • 45lbs: 20
  • 140lbs: 10
  • 190lbs: 5
  • 230lbs: 5
  • 280lbs: 5
  • 320lbs: 5,5

Face Pull

  • 60lbs: 10
  • 70lbs:10
  • 75lbs: 10

Paused Bench Press

  • 140lbs: 5
  • 190lbs:5
  • 230lbs: 3
  • 280lbs: 3,3,3

Reverse Hypers

  • 0lbs: 10
  • 10lbs: 8,8
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John Phung

L-Sit Chin Ups & Neck Training: Tuesday July 3, 2012

July 3, 2012 — Leave a comment

L-Sit Chin Ups

  • Bodyweight (200lbs): 8,8,8

Neck Extension (Harness)

  • 15lbs: 30
  • 25lbs:20
  • 35lbs:20
  • 60lbs: 20
  • 65lbs: 20

Neck Flexion (Harness)

  • 15lbs: 30
  • 25lbs:20
  • 35lbs:20
  • 60lbs: 20
  • 65lbs: 20

Neck Side Flexion (Harness)

  • 15lbs: 30
  • 25lbs:20
  • 35lbs:20,20,20

 

 

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John Phung

Training Log: Monday July 2, 2012

July 2, 2012 — Leave a comment

Texas Method volume day.

High Bar Squat

  • 45lbs: 20
  • 140lbs: 10
  • 230lbs: 5
  • 280lbs: 3
  • 335lbs: 3,3,3,3,3,3,3,3,3,3
    • About 2.5 minutes in between sets
  • 230lbs: 10

Low Bar Back Squat

  • 140lbs: 10

Overhead Press

Power reverse curled off the ground.

  • 45lbs: 10
  • 75lbs: 5
  • 100lbs: 5
  • 140lbs: 3
  • 160lbs: 6,6,6,6

 

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John Phung

340lbs Bench Press PR, One Drop Method, Fixing Your OHP, Weight Gain and Weight Loss Tips

July 1, 2012 — Leave a comment

Well, I guess Smolov Jr for bench press works!

I hit a +10lbs PR (video here). I was hoping for 350lbs, but settled for 340lbs instead. I should have attempted 345lbs...maybe next week.

Anyways, here are a few helpful articles I came across lately:

  1. The One Drop Method by Frank Butty
  2. Fixing Your Overhead Press (and using your biceps in the eccentric portion of the OHP) by Paul Carter
  3. 3 Easy Tips For Hard Gainers and Hard Losers by Greg Robins
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