Archives For John Phung

Inverted Sit Ups

Sit ups while hanging upside down on the Teeter Hang Ups EP-950 Inversion Table.

  • 10

Breathing Paused High Bar Squat

  • 45 lb x 10
  • 140 lb x 10
  • 230 lb x 5
  • 320 lb x 3

Paused High Bar Squat

  • 410 lb x 1

High Bar Squat

  • 460 lb x 1
  • 500 lb x 1
    • Wanted 2, but after the 1st rep I knew the 2nd was not possible.

Paused High Bar Squat

  • 372.5 lb x 3
    • Slow, grindy, hips ache...going to stop for now.

Dragon Flags

  • 8

Foam Rolling

Ab Wheel

  • 7

Band Pull Aparts

Shoulder Dislocations

  • 10

L-Sit Chin Ups

With Fat Gripz.

  • Body weight (~207 lb): 8

Breathing Paused Low Bar Squat

  • 45 lb: 10
  • 140 lb: 10
  • 230 lb: 5
  • 320 lb: 3

Paused Low Bar Squat

Belt at 460 lb.

  • 410 lb: 1
  • 460 lb: 1

Low Bar Squat

  • 500 lb: 1
  • 560 lb: MISSED
    • Knee wraps. Didn't even have a chance! No concentric.
    • Might have done better without knee wraps. Not really used to them.

Paused Low Bar Squat

No belt.

  • 372.5 lb: 3,3

Face Pulls

  • 70 lb: 12
  • 90 lb: 10

Reverse Grip Bench Press

Paused until PR attempts. Paused again at 320 lb.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 1
  • 370 lb: X,1
    • Tried a Dan Green style bench press, missed. Went back to my normal way of benching for the next attempt.
  • 405 lb: MISSED
    • NOPE.
  • 380 lb: MISSED
    • Wanted 2. A PR is not in the cards today.
  • 320 lb: 3,3,2
    • Missed on the last rep.

My back and obliques are pretty damn sore from those beltless deadlift 1RM attempts yesterday.

Going to take it easy today.

*EDIT: Yeah right. Got an OHP 1RM PR!

Inverted Sit Ups

Upside down sit ups on my Teeter EP-950 inversion table.

  • 10

Neck Training

Using the Spud Inc neck harness and low pulley attachment.

Neck Extension (Harness)

  • 30 lb: 20
  • 60 lb: 20
  • 90 lb: 10,10

Neck Flexion (Harness)

  • 30 lb: 20
  • 60 lb: 20
  • 90 lb: 10,10

Neck Side Flexion (Harness)

  • 30 lb: 20
  • 50 lb: 20
  • 70 lb: 10,10

Front Squat

Paused and no belt until 370 lb.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 1
  • 307.5 lb: 3
    • SLOW

Overhead Press

Narrowed my grip (something I wrote about here: http://www.allthingsgym.com/3-ways-to-increase-your-overhead-pressing-strength/).

Got a PR.

  • 45 lb: 10
  • 100 lb: 5
  • 140 lb: 3
  • 190 lb: 1
  • 210 lb: 1
  • 230 lb: 1
  • 265 lb: 1 * PR!
    • +5 lb PR...FINALLY
  • 230 lb: 3
    • Tough. Upper back was starting to cramp.
  • 190 lb: 6
  • 140 lb: 10

Barbell Curl

  • 100 lb: 5
  • 45 lb: 15

Inverted Sit Ups

Upside down sit ups on my Teeter EP-950 inversion table.

  • 10

Heavy Bag

  • Right Kicks: 3 minutes
  • Left Kicks: 3 minutes
  • Combos: 3 minutes

Deadlift

Hook grip.

  • 140 lb: 5
  • 230 lb: 5
  • 320 lb: 3
  • 370 lb: 1
  • 410 lb: 1
  • 460 lb: 1
  • 500 lb: 1
  • 530 lb: 1 * PR!
    • No belt 1RM
  • 550 lb: X,X
    • Broke off the floor, but that was it
    • I think I'm paranoid of blacking out

Speed Deadlift With Bands

Hook grip, green bands.

  • 255 lb: 3,3,3,3,3

Dragon Flags

  • 8

Foam Rolling

Ab Wheel

  • 7

Band Pull Aparts

Shoulder Dislocations

  • 10

L-Sit Pull Ups

Fat Gripz

  • Body weight (~205 lb): 8

Breathing Paused Low Bar Squat

No belt.

  • 45 lb: 10
  • 140 lb: 10
  • 230 lb: 5
  • 320 lb: 3

Paused Low Bar Squat

Belt at 460 lb.

  • 410 lb: 1
  • 460 lb: 1

Low Bar Squat

  • 500 lb: 1

Paused High Bar/Low Bar Squat

Alternating low bar and high bar squats, so first set is HB, 2nd set is LB, etc.

No belt.

  • 325 lb: 5,5,5,5

Face Pulls

  • 70 lb: 12
  • 90 lb: 10

Reverse Grip Bench Press

Paused.

Testing out middle fingers on the rings.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 1
  • 370 lb: 1
  • 287.5 lb: 5,5,5