L-Sit Chin Ups & Neck Training: Saturday, March 31 2012

March 31, 2012 — Leave a comment

L-Sit Chin Ups

  • Bodyweight (200lbs): 10,10,10,10,10
    • Performed at the beginning, after every 2 sets of neck exercises, and at the end of the workout.

Neck Extension

  • 10lbs: 25
  • 15lbs: 20
  • 25lbs: 20
  • 35lbs: 10
  • 47.5lbs: 25,25,25

Neck Flexion

  • 10lbs: 25
  • 15lbs: 20
  • 25lbs: 20
  • 35lbs: 10
  • 47.5lbs: 25,25,25

Neck Side Flexion (Left)

  • 10lbs: 25
  • 15lbs: 20
  • 25lbs: 20
  • 37.5lbs: 25

Neck Side Flexion (Right)

  • 10lbs: 25
  • 15lbs: 20
  • 25lbs: 20
  • 37.5lbs: 25

Notes

  • Giant sets
  • Used the Ironmind Head Strap for Hercules neck harness and Olympic plates
  • Performed all exercises standing
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Texas Method Training Log: Friday March 30, 2012 [Intensity Day]

March 30, 2012 — Leave a comment

Squat

Warm Up

  • 45lbs: 10
  • 137.5lbs: 5
  • 227.5lbs: 3
  • 317.5lbs: 2
  • 367.5lbs: 1

Main Sets

  • 390lbs: 5
  • 467.5lbs: X
    • Blah failed. Hoping to set 4 PR's 4 weeks in a row.

Bench Press

Warm Up

  • 45lbs: 10
  • 137.5lbs: 5
  • 227.5lbs: 3

Main Sets

  • 317.5lbs: 1,1,1,1,X
    • Failed on 1st set, 2nd rep
    • Failed on last rep

Deadlift (Double Overhand Hook Grip)

Deadlifting in the Nike Romaleos 2 today (usually wear Converse Chuck Taylors).

Warmup

  • 137.5lbs: 5
  • 227.5lbs: 3
  • 317.5lbs: 2

Main Sets

  • 457.5lbs: 1,1,1
  • 422.5lbs: 3
    • Straps

Barbell Curl

  • 67.5lbs: 10,10,10
    • Pumping my guns
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Curling In The Squat Rack

Curling In The Squat Rack

March 28, 2012 — Leave a comment

Curling In The Squat Rack

You're doing it wrong...and you shouldn't be curling in the squat rack anyways!

*Edit: It's a power rack shown above, not a squat rack. And the person pictured is Mark Nichols, 2006 Olympic Gold Medalist in Curling!

And just to note, he never curls in the rack:

Feel privileged that I made it in @ blog! Pretty good form if you ask me! Note - I never curl in the rack. http://t.co/qlz0rIG8
March 29, 2012 10:15 am via webReplyRetweetFavorite
@MarkNichols_NL
Mark Nichols

So if an Olympic Gold Medalist in Curling doesn't curl in the rack, then why should anyone else?

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John Phung

Texas Method Training Log: Wednesday March 27, 2012 [Recovery Day]

March 28, 2012 — 6 Comments

High Bar (aka Olympic) Squat

Warm Up

  • 45lbs: 20
  • 137.5lbs: 5
  • 187.5lbs: 3

Main Sets

  • 247.5lbs: 5,5
    • 1 second pause at the bottom

Overhead Press

Warm Up

  • 45lbs: 10
  • 72.5lbs: 5
  • 97.5lbs: 5
  • 137.5lbs: 3
  • 162.5bs: 2

Main Set

  • 190lbs: 5

Neck Extension

  • 10lbs: 25
  • 15lbs: 20
  • 25lbs: 20
  • 35lbs: 10
  • 45lbs: 25,25,25

Neck Flexion

  • 10lbs: 25
  • 15lbs: 20
  • 25lbs: 20
  • 35lbs: 10
  • 46.25lbs: 20
  • 45lbs: 25,25,25

Neck Side Flexion (Left)

  • 10lbs: 25
  • 15lbs: 20
  • 25lbs: 20
  • 35lbs: 25

Neck Side Flexion (Right)

  • 10lbs: 25
  • 15lbs: 20
  • 25lbs: 20
  • 35lbs: 25

Notes

  • Giant sets
  • Used the Ironmind neck harness and Olympic plates
  • Performed all exercises standing

 

 

 

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John Phung

Texas Method Training Log: Monday March 26, 2012 [Volume Day]

March 26, 2012 — 1 Comment

Low Bar Back Squat

Warmup

  • 45lbs: 10
  • 137.5lbs: 5
  • 227.5lbs: 3
  • 317.5lbs: 2
  • 407.5lbs: 1

Main Sets

  • 352.5lbs: 5,5,5,5,5
    • Last set I around the 3rd rep I heard a huge rip in my shorts.
      A bit distracting, but continued on.
      After the set I saw a long thread hanging from my shorts, but no hole.

Bench Press

Warm Up

  • 45lbs: 10
  • 137.5lbs: 5
  • 187.5lbs: 3
  • 227.5lbs: 2

Main Sets

  • 277.5lbs: 3,3,3,3,3,3,3,3,3,3
    • Normally I do 5x5, but decided to try 10x3.

High Bar Squats

  • 227.5lbs: 15
    • Was going to finish the session after bench press, but threw in a "workout finisher" for "muscle confusion" purposes.
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