John Phung

#Workout Log: Wed June 29 [Power Clean Technique]

June 29, 2011 — 2 Comments

Decided to try working on the "stomping" part of the power clean today (and aiming to hit a new 1RM).

I used to rack the bar with my knees locked out, and the bar near my shoulders. This means I had to pull the bar very high in order to rack with straight knees.

I never understood the "stomp" part of the power clean, until I realized that I should start racking while the bar is around my chest level. This means I had to bend my knees a little, pull myself under the bar and in the process, stomp the ground and rack at the same time.

It worked!

Managed to muster a single of 102.5 kg (225.5lbs) using the proper technique, up from 87.5 kg (192.5lbs) just last Friday. That's a 15 kg (33lbs) jump by making a little change in the power clean technique.

Power Clean

82.5 kg (181.5lbs): 2
87.5 kg (192.5lbs): 1
92.5 kg (203.5lbs): 1
97.5 kg (214.5lbs): 1
102.5 kg (225.5lbs): x,x,1,x *1RM PR (3rd & 4th set: belt)

Neck Harness

Back

109: 12,10,10

Front

104: 12
100: 12,10

Left

91: 10,10,10

Right

91: 10,10,10

Chin Ups

Body Weight - 88.4 kg (194.48lbs) : 15,11,7

In Workout Log 1rm, chin ups, neck harness, personal record, power clean, power clean technique, stomp

#Workout Log: Mon June 27 [Volume]

June 27, 2011 — Leave a comment

Power Clean

80 kg (176lbs): 3,3,3,3,3

Squat

175 kg (385lbs): 3,3,3,2

Military Press

85 kg (187lbs): 3,3,3,3,3

Notes

Felt sleepy all day. Probably didn't get enough sleep last night. Affected my squats (was aiming for 5 sets of 3), although my other sets seems fine.
My membership ends this week (on Thursday June 30, 2011). Also I have 2 more sessions of Muay Thai training (scheduled on Tuesday and Thursday). Because of this I'm skipping out on the recovery workout on Wednesday, and my last Intensity workout will be on Thursday. Thursday is going to be quite intense...!!

In Workout Log military press, power clean, sleepy, Squat, volume

How to Power Clean Without Using Bumper Plates

June 24, 2011 — 4 Comments

A pissed-off Mark Rippetoe explains how to power clean properly without the use of bumper plates:

In Tips power clean, power cleans

#Workout Log: PR Fri June 24 [Intensity]

June 24, 2011 — 2 Comments

A somewhat crappy workout. Maybe those Muay Thai sessions are affecting my recovery. But nonetheless, still hit a few PR's!

I planned for 5 sets of 3 for power cleans, but could only crank out 2 reps for 3 sets. Then 1 rep for 2 sets. I'm thinking I need to work on my technique still...can't seem to stomp and rack at the same time.
It was member appreciation day at my gym and they were serving snacks. I ate 4 chocolate balls during my squat warm up. Felt a bit of a stomach ache after and this affected my squat numbers. Tried 195 kg (429lbs) but it just went down and never got back up.
My goal was to hit a 500lbs deadlift before I head back to Canada (currently living in Bangkok, Thailand). My previous PR (last week) was 217.5 kg (478.5lbs) and I only had 2 deadlift workouts left. I figured the best way to add more weight to the deadlift really fast is to do it in socks. And it worked!
Bodyweight after workout: 87.5 kg (192.5lbs). I think I'm losing weight since I'm not eating a bag of chips everyday.