John Phung

ANOTHER Squat PR, Internet Fitness Gurus, Fat Loss, Rows, Shoes, Toe Angle, Women Lifting, Sled Training, Tabata and Winning

March 25, 2012 — Leave a comment

Some of my posts you might have missed:

  1. ANOTHER Squat PR and LMAO2Plate OHP (Video)

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

  1. 5 Reasons Why Your Internet Fitness Guru is Full of Shit by The Angry Coach @EliteFTS
  2. The Science of Fat Loss Part 2: Break Fat Free from the Cell by John Leyva (part 1 here)
  3. A Smart Look At Rows by Charles Poliquin
  4. Romaleos vs Adistar by LiftBigEatBig
  5. “Hip torque”, toe angle, and squatting and Should I point my toes forward? by 70sbig
  6. Women Afraid to Lift by Jill Maxwell
  7. Sled Training- The Most Effective Workout Or Another Fitness Fad? by John Alvino
  8. The Tabata Myth by Mark Young
  9. Winning with anecdotal evidence and common sense by Paul Carter
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Texas Method Training Log: Friday March 23, 2012 [Intensity Day]

March 23, 2012 — Leave a comment

Hamstrings feel a bit sore today. But that's no excuse not to TRAIN.

Videos of my main sets of squat and OHP:

Squat

Warm Up

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

Main Sets

  • 387.5lbs:5
  • 462.5lbs: 1
    • PR

Overhead Press

Warm Up

  • 45lbs: 10
  • 72.5lbs: 5
  • 97.5lbs: 5
  • 137.5lbs: 3
  • 187.5lbs: 2
  • 207.5lbs: 1

Main Sets

  • 227.5lbs: 1,1
    • 2nd set was a struggle to lock out

Deadlift (Double Overhand Hook Grip)

Warmup

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

Main Sets

  • 442.5lbs: 1,1,1
  • 417.5lbs: 5
    • Straps
  • 317.5lbs: 3,3,3
    • Speed deadlift, 1 inch deficit (stood on a 45lb plate)

Barbell Curl

  • 62.5lbs: 10,10,10
    • Pumping my guns
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John Phung

Texas Method Training Log: Wednesday March 21, 2012 [Recovery Day]

March 21, 2012 — Leave a comment

High Bar (aka Olympic) Squat

Warm Up

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

Main Sets

  • 242.5lbs: 5,5

Bench Press

Warm Up

  • 45lbs: 10
  • 137.5lbs: 5
  • 187.5lbs: 3
    • Pecs feel sore for some reason.

Main Sets

  • 227.5lbs: 5

Reverse Hypers

10,10,10

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John Phung

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

March 20, 2012 — Leave a comment

L-Sit Pull Ups & Chin Ups

  • L-Sit Chin Ups: 10,10,10,10,10
    • Before neck warmup, after 2nd, 4th neck warmup sets, 2nd last set and at the end.

Neck Extension

  • 10lbs: 25
  • 15lbs: 20
  • 25lbs: 15
  • 37.5lbs: 10
  • 51.5lbs: 20,20,20

Neck Flexion

  • 10lbs: 25
  • 15lbs: 20
  • 25lbs: 15
  • 37.5lbs: 10
  • 46.25lbs: 20
  • 51.5lbs: 20,20,20

Neck Side Flexion (Left)

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

Neck Side Flexion (Right)

  • 10lbs: 25
  • 15lbs: 20
  • 25lbs: 15
  • 37.5lbs: 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 19, 2012 [Volume Day]

March 19, 2012 — 3 Comments

Low Bar Back Squat

Warmup

  • 45lbs: 20
  • 137.5lbs: 5
  • 227.5lbs: 3
  • 317.5lbs: 2
  • 407.5lbs: 1

Main Sets

  • 350lbs: 5,5,5,5,5
  • 227.5lbs: 12
    • High bar squat
    • Exhausted after squatting. Needed a coffee + whey protein break.

Overhead Press

Warm Up

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

Main Set

  • 190lbs: 3,3,3,3,3,3,3,3,3,4
    • Struggled with 5x5 at this weight for weeks, so decided to do 10x3. It worked! Added an extra rep at the end for good measure.
    • Cleaned the bar prior to pressing, so that's 10 power cleans.
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