John's Texas Method Journal

[John Phung]

Power Clean

67.5 kg (148.5lbs): 3,3,3,3,3

Squat

160 kg (352lbs): 5,5,5,5,5

Press

80 kg (176lbs): 5,5,5,5,5

Notes

• Eating a lighter breakfast seem to make me less fatigue during the workout
• Engaging in self-talk to hype myself up seems to work to get me through each set. Especially squat.
• Finally did 5x5 on press first try. Not sure if I can keep on making 2.5 kg jumps. Might be time to invest in fractional plates?

[John Phung]

Recovery Day

Power Clean
67.5kg (148.5lbs): 3,3,3,3,3

Squat
122.5 kg (269.5lbs): 5,5

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

Chin Up
BW – 89 kg (195.8lbs): 13,8,7

[John Phung]

PR Friday - Hit PR's on all lifts

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

Squat
187.5 kg (412.5lbs): 1,1,1,1,1

Press
97.5 kg (214.5lbs): 1,1,X



Deadlift
212.5 kg (467.5lbs): 2,1,1

[John Phung]

Volume Day

Power Clean

72.5 kg (159.5lbs): 3,3,3,3,3

Squat

162.5 kg (357.5lbs): 5,5,5

Bench Press

117.5 kg (258.5lbs): 5,5,5

Notes:

Lowered the volume of my main lifts to 3x5 (from 5x5) because I'll be hitting the pads 2x/week for the rest of this month and I don't want to over train.

[John Phung]

Recovery Day

Power Clean

62.5 kg (137.5lbs): 3,3,3,3,3

Squat

127.5 kg (280.5lbs): 5,5

Press

80 kg (176lbs): 5,5,5 (+2 sec hold)

Chin Up

BW: 89kg (195.8lbs): 13,9,7

[John Phung]

Intensity Day

Power Clean

• 82.5 kg (181.5 lbs): 3,3,3,3,3
• PR

Squat

• 190 kg (418lbs): 1,1,1
• PR

Bench Press

• 142.5 kg (313.5lbs): 1,1,1,x
• PR

[John Phung]

Volume Day

Power Clean

75 kg (165lbs): 3,3,3,3,3

Squat

165 kg (363lbs): 5,5,5

Press

82.5 kg (181.5lbs): 5,5,5

[John Phung]

Recovery Day

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

[John Phung]

PR Fridays

Power Clean

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

Squat

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

Press

92.5 kg (203.5lbs): 2,2

Deadlift

217.5 kg (478.5lbs): 1,1

[John Phung]

Volume Day

Power Clean

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

Squat

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

Bench

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