Archives For John Phung

Decided to change up my training a bit, so that I'm high bar squatting on Mondays.

 

High Bar Squat (No Belt)

  • 45 x 10
  • 140 x 8
  • 230 x 5
  • 320 x 3
  • 370 x 1
  • 410 x 1
  • 440 x 6
    • Wanted 8+, but don't think I'm recovered from squatting at Friday. Saw stars starting the 3rd rep and overall felt a little grindy. Try again next week.

High Bar Squat (No Belt)

  • 45 x 10
  • 140 x 8
  • 230 x 5
  • 320 x 3
  • 410 x 1
  • 440 x 1
  • 470 x 5 * PR!
    • +5 lb 5RM from 3 weeks ago.

Paused Reverse Grip Bench Press

  • 140 x 8
  • 230 x 3
  • 280 x 1
  • 320 x 1
  • 370 x 2
  • 320 x 3,3,3

Reverse Grip Bench Press

  • 280 x 5
    • Harder than expected.

Front Squat

  • 45 x 10

Paused Front Squat (No Belt)

  • 50 x 10
  • 140 x 5
  • 230 x 3
  • 320 x 2

Paused Front Squat

  • 370 x 1
  • 410 x 1
  • 465 x 0
    • Would have been a 1RM, but nope.

 

 

Front Squat

  • 330 x 8 * PR!
    • 8RM. 7 would have been a PR.

Overhead Press

  • 45 x 10
  • 50 x 10
  • 100 x 5
  • 140 x 3
  • 190 x 2
  • 230 x 1
  • 255 x 1
  • 280 x 0,1
    • Belt might have been in the wrong place. Didn't get enough bounce on the first try, and the bar was too forward. Almost lost balance on the 2nd attempt.
  • 240 x 1
    • Was thinking about 2, but no energy. Need to work on more OHP endurance.
  • 230 x 2
  • 190 x 5,4