John Phung

#Workout Log: Mon June 20 [Volume]

June 20, 2011 — Leave a comment

Power Clean

77.5 kg (170.5lbs): 3,3,3,3,3

Squat

172.5kg (379.5lbs): 3,3,3,3,3

Bench Press

122.5 kg (269.5lbs): 3,3,3,3,3,3,3,3

Notes

Decided to try out 3 reps instead of 5, and add more sets so the total volume almost the same.
Bench press felt easy at 8x3. I wonder if I can do 5x5 at this weight?

In Workout Log 5x3, 8x3, Bench Press, power clean, Squat, Texas method, volume

#Workout Log: PR Fri June 17 [Intensity]

June 17, 2011 — Leave a comment

Power Clean

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

Squat

192.5 kg (423.5lbs): 1,1,1
PR

Press

102.5 kg (225.5lbs): X,X
100 kg (220lbs): X
97.5 kg (214.5lbs): X
92.5 kg (203.5lbs): 2,2

Deadlift

217.5 kg (478.5lbs): 1,1
PR

Notes

Form on the power cleans felt sloppy, but it got up anyway.
Got a little too greedy going for a new PR press. So greedy I tired myself out and missed a person record! Had to settle for 92.5 kg (203.5lbs) for 2 sets of 2 reps.
Didn't feel 100% today...Lacking the aggressive energy that I usually have on PR Fridays :/

In Workout Log deadlift, intensity, power clean, pr friday, press, Squat, Texas method

#Workout Log: Wed June 15 [Recovery]

June 15, 2011 — Leave a comment

Power Clean

65 kg (143lbs): 3,3,3,3,3

Squat

130 kg (286lbs): 5,5

Bench Press

102.5 kg (225.5lbs): 5,5,5

Chin Up

BW - 89.3 kg (196.5 lbs): 12,9,7

In Workout Log Bench Press, chinup, power clean, recovery, Squat, Texas method

#Workout Log: PR Fri June 10 [Intensity]

June 10, 2011 — Leave a comment

Power Clean

82.5 kg (181.5 lbs): 3,3,3,3,3
PR

Squat

190 kg (418lbs): 1,1,1
PR

Muay Thai Pad Training

12-12:30PM (30 min)

Bench Press

142.5 kg (313.5lbs): 1,1,1,x
PR

Notes:

My trainer is only available at 1:00PM, which sits right in the middle of my weight lifting workout.

Squat

Right knee pain below the patella when preparing for fourth set. Didn't want to take any chances of getting injured so stopped.

Bench Press

First set hit left safety pin and did not touch my chest for some reason.
Failed on 4th try.

Muay Thai

Stamina is gradually getting better.
Right swing kicks feel more effortless, faster and powerful.
Felt a strange sensation on the bottom of my left foot during pads. I looked at it during the session and it didn't look like anything.
After pad training I sat on the floor and saw a flap of skin on near the balls of my foot ripped open. Painful when I walk on it.
Because of this I skipped deadlifts.