John Phung

#Workout Log: Thurs Aug 18 [Intensity]

August 18, 2011 — Leave a comment

Squat

380lbs: 3,3
- Much easier than last week.

Over Head Press

205lbs: 2,2
- Lost balance on the first set, 2nd rep. Had to take a step back to regain my balance. Felt a sharp pain on the left side of my neck after.
- Tried for a 3rd rep on the last set. Only made it up a few inches.

Deadlift

435lbs: 3,3
- Easy

In Workout Log deadlift, intensity, overhead press, Squat, Texas method

#Workout Log: Tues Aug 16 [Recovery]

August 16, 2011 — Leave a comment

Power Clean

195lbs: 3,1,1,2,1

Front Squat

185lbs: 5,5,5

Bench Press

N/A

Notes

Felt sharp shoulder pain in both shoulders while performing power cleans. Felt the pain shooting down both of my arm. Tried to do some dips, but that only aggravated the issue. Decided not to bench press
Should spend more time warming up my shoulders & rotator cuff
Power cleaned the bar for front squats

In Workout Log Bench Press, Bursitis, front squat, Impingement syndrome, power clean, rotator cuff, shoulder pain, Tendinitis

#Workout Log: Sun Aug 14 [Volume]

August 14, 2011 — Leave a comment

Squat

332.5lbs: 5,5,5,5,4

Over Head Press

N/A

Notes

Sometimes you have good days, and other times you have not-so-good days. And today was not-so-good. Not sure why, but I felt really gassed out while doing squats today, even though the weight hasn't increased much from last week (increased only 2.5lbs).

On the last set I felt a bit light headed on the last rep, resulting in a failed rep. Decided to skip overhead press and rest it up.

Also, I don't know about you, but I find wedgies very distracting during squats. Gotta wear thicker shorts or compression shorts next time.

In Workout Log fatigue, gassed, Squat, wedgie

Weekly Review: Cleaning The Bar, Powerlifting, Improving Your Squat, Whey Protein & Gym Etiquette

August 13, 2011 — Leave a comment

I experimented with power cleaning the bar for over head press and front squats this week.

I felt way more explosive doing the press & front squat AFTER I cleaned the bar as opposed to lifting it off the rack. It actually felt a lot easier. And for a couple of days, my traps were sore as hell.

I got this idea from Zach Even-Esh's blog. He wrote:

I remember when I trained at Diamond Gym & began power cleaning the bar from the ground before every set of military presses and my back, traps, shoulders and arms got seriously THICK in a very short time period.

That sound's like a pretty damn good idea! It also seems like a manlier way to lift weights.

Cleaning the Bar for the Front Squat

Elbows Pointed Forward

For the front squat, getting the bar in position is the same as a regular power clean. ie. the bar will be racked on your front deltoids with your elbows raised & pointed forward.

Cleaning the Bar for the Over Head Press

Elbows Pointed Down

Cleaning the bar for the over head press is different compared to cleaning the bar for the front squat (at least for me). My press my grip is wider than I normally use for power cleans, so I needed to clean the bar with a wider grip.

Also, because I'm pressing it up, I don't rack with my elbows up. I rack it with my elbows down, and I'm in a position where I'm ready to press the bar over my head.

It looks something like this (note this is not me; it's some strong dude from Singapore):

I won't be cleaning the bar for overhead presses during intensity days (where I try to hit a 1,2 or 3 rep max). But for volume (5x5) & recover days (3x5) I will.

Anyways, enough about cleaning and check out these links:

Christine aka "thecookiemonster" gives her thoughts on powerlifting
Charles Poliquin explains how to increase your squat, and gives me some more reasons to consider (finally) taking whey protein
Brent Contreras shares 50 commandments that should be obeyed in the gym: http://bretcontreras.com/2011/08/50-commandments-commercial-gym-etiquette/

Keep lifting, keep progressing & have a great weekend!

-JP