John Phung

Texas Method Training Log: Monday April 23, 2012 [Volume Day]

April 23, 2012 — Leave a comment

Felt pain in my lower back. Took 800mg of ibuprofen. Unfortunately it didn't help.

Low Bar Back Squat

Warmup

45lbs: 12
137.5lbs: 6
227.5lbs: 3
317.5lbs: 2
367.5lbs: 1
407.5lbs: 1

Felt easy, but low back pain on the right side immediately after. Stopping for now.

Bench Press

Warm Up

45lbs: 10
137.5lbs: 5
227.5lbs: 2

Main Sets

282.5lbs: 3,3,3,3,3

In Workout Log back pain, Bench Press, deload, injury, Squat

Squat & OHP PR, Avoid Overtraining, Mad Max Aita, Carb Back Loading and 43 Year Old Powerlifter, Boxer, Personal Trainer AND Musician

April 22, 2012 — Leave a comment

Some of my posts you might have missed:

Squat & Overhead Press PR (Video)

And a bunch of awesome articles and interviews I’ve come across this past week:

Practical Methods to Avoid Overtraining by Charles Poliqin
Mad Max Aita Interview from DangerouslyHardcore.com
Competing on Carb Back Loading by Julia Ladewski
Stephen McKenzie (43 year old powerlifter, boxer, personal trainer AND musician) Interview with Beth French

In Weekly Review avoid over training, carb back loading, mad max, max aita, ohp, pr, Squat, stephen mckenzie

High Bar Squat, Neck & Reverse Hypers: Saturday April 21, 2012

April 21, 2012 — Leave a comment

I wonder what would happen to my squat if I squatted more often...

Well, let's find out!

High Bar Squat

45lbs: 10
137.5lbs: 5
187.5lbs: 3
227.5lbs: 3
277.5lbs: 3
317.5lbs: 2
367.5lbs: 1
407.5lbs: 1
317.5lbs: 3

Neck Extension

15lbs: 30
25lbs: 20
38.5lbs: 10
70.5lbs: 20,20

Neck Flexion

15lbs: 30
25lbs: 20
38.5lbs: 10
70lbs: 20,20

Neck Side Flexion (Left)

15lbs: 30
25lbs: 20
38.5lbs: 30

Neck Side Flexion (Right)

15lbs: 30
25lbs: 20
38.5lbs: 30

Notes

Giant sets
Used the Ironmind Head Strap for Hercules neck harness and Olympic plates
Performed all exercises standing

Reverse Hyperextension

No weight: 10
5lbs: 10
7.5lbs: 10,10

In Workout Log high bar squat, neck, neck exercise, neck harness, reverse hypers

Texas Method Training Log: Friday April 20, 2012 [Intensity Day]

April 20, 2012 — Leave a comment

Obliques are super sore from doing barbell side bends a few days ago. I was doing barbell side bends like Lu Xiaojun (from the Chinese weightlifting team) but with a lot less weight.

Experimented with 45lbs, then 52.5lbs for 20 reps. Maybe it was a little too much to try out a new exercise. Nonetheless, hit a couple of PR's today:

Jump Rope

2 minutes.

Going to start adding these in as a general warmup at the beginning ofmy workouts.
Haven't skipped in so long so I'm really feeling the lactic acid in my calves!