John Phung

Another Squat PR, Hook Grip & Thumbnails, Bodybuilding, Bruce Lee, Warmups, F.E.A.R., Eleiko Quality Issues and Your Why

March 18, 2012 — Leave a comment

Some of my posts you might have missed:

  1. Another week, another squat PR! 457.5lbs x 1 (Video)
  2. Thumbnail Damage From Double Overhand Hook Grip Deadlifts?

And a few helpful articles I’ve come across this past week:

  1. Bodybuilding, fact or fiction? by 70sbig
  2. 7 LESSONS from BRUCE LEE (that’ll make YOU a better trainer) by Nick Tumminello
  3. The Best Tricking Inspired Warmup by Anthony Mychal
  4. If I Knew Then What I Know Now: FEAR or F.E.A.R. = False Evidence Appearing Real by Harry Selkow (@EliteFTS)
  5. Problems with Eleiko Bars and Plates 
  6. What Is Your "Why" by Martin Rooney (The reasons why I train are listed here)
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John Phung

L-Sit Pull Ups, Chin Ups & Neck Training: Saturday, March 17, 2012

March 17, 2012 — Leave a comment

L-Sit Pull Ups & Chin Ups

  • L-Sit Pull ups (Palms facing each other): 8
    • Before neck warmup
  • L-Sit Pull ups: 8
    • After 2nd neck warmup
  • L-Sit Chin ups: 8,8,8
    • After 4th neck warmup, 2nd last set and at the end.

Neck Extension

  • 10lbs: 25
  • 15lbs: 20
  • 25lbs: 15
  • 37.5lbs: 10
  • 46.25lbs: 20
  • 51.25lbs: 20,20

Neck Flexion

  • 10lbs: 25
  • 15lbs: 20
  • 25lbs: 15
  • 37.5lbs: 10
  • 46.25lbs: 20
  • 51.25lbs: 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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Thumbnail Damage Hook Grip Deadlifts

Thumbnail Damage From Double Overhand Hook Grip Deadlifts?

March 17, 2012 — 6 Comments

So I've been using the double overhand hook grip for deadlifts for a few weeks now. Mixed grip deadlifts feels weird and hurts my shoulders and wrist, so I only pull with a double overhand hook grip.

The grip itself is fantastic and secure, and the limiting factors that I've experienced so far are my pain tolerance, and a paranoia of ripping off my thumbnails.

My pain tolerance grows higher every time I deadlift, and I don't worry too much about tearing my thumbnails off during the lift.

The tips of my thumbs are callused now, and skin tends to peel off every few days.

But I am starting to see a series of diagonal lines on my thumbnails, as shown below:

Thumbnail Damage Hook Grip Deadlifts

I've seen pictures of people cracking their thumbnail because of the hook grip, but I haven't seen this before.

It also feels a little tender underneath my thumbnail. I can really feel it when I'm playing video games, especially when using the left and right analogue sticks on the control pad.

Cause for concern? Nah. At least not yet.

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Texas Method Training Log: Friday March 16, 2012 [Intensity Day]

March 16, 2012 — 1 Comment

These Nike Romaleos 2 are magical shoes. Set another PR this week, and even made me see stars after the main set *_*

Side view:

Squat

Warm Up

  • 45lbs: 10
  • 97.5lbs: 5
  • 137.5lbs: 5
  • 187.5lbs: 3
  • 227.5lbs: 3
  • 277.5lbs: 2
  • 317.5lbs: 2
  • 367.5lbs: 1 * PR

Main Sets

  • 385lbs: 5
  • 457.5lbs: 1

Bench Press

Warm Up

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

Main Sets

  • 317.5lbs: 2,X
    • Last rep was a struggle
    • 2nd set, my right wrist wasn't stable and lost balance of the bar at the bottom. Tried to pin press the weight back up but wouldn't budge.
    • Tried board presses with a Thai pad strapped onto my belt with 337.5lbs. Went down and didn't go back up. Next exercises.

Deadlift (Double Overhand Hook Grip)

Warmup

  • 137.5lbs: 10
  • 227.5lbs: 5
  • 317.5lbs: 2

Main Sets

  • 437.5lbs: 1,1,1
  • 412.5lbs: 5
    • Straps
  • 317.5lbs: 5
  • 227.5: 8

Pendlay Rows

  • 137.5lbs: 10
    • I did this for the Fitocracy achievement.

Barbell Curl

  • 57.5lbs: 10,10,10

 

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John Phung

Texas Method Training Log: Wednesday March 14, 2012 [Recovery Day]

March 14, 2012 — Leave a comment

High Bar (aka Olympic) Squat

Warm Up

  • 45lbs: 10
  • 97.5lbs: 5
  • 137.5lbs: 5
  • 187.5lbs: 3

Main Sets

  • 237.5lbs: 5,5

Push Press

Warm Up

  • 45lbs: 10
  • 57.5lbs: 8
  • 97.5lbs: 5
  • 137.5lbs: 3
  • 187.5lbs: 1
  • 207.5lbs: 1

Main Sets

  • 227.5lbs: 3
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