Archives For John Phung

Paused Bench Press

Pronated grip, middle fingers on the rings until 300, then put ring fingers on the rings.

  • 45 x 10+
  • 140 x 5
  • 190 x 3
  • 230 x 3
  • 280 x 2
  • 300 x 1
  • 320 x 1
  • 340 x 1

Bench Press

  • 365 x 1 * PR!
    • +15 lb REGULAR GRIP 1 rep max!
    • Still 35 lb away from my overall (reverse grip) bench press PR at 400 lb.
  • 275 x 3
    • Felt harder than 365

Paused Bench Press

  • 230 x 5

Breathing Paused High Bar Squat

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

Paused High Bar Squat

  • 410 x 1

High Bar Squat

  • 460 x 1
  • 500 x 1
  • 550 x 1 * PR!
  • 410 x 6
    • Was going to go 3 sets of 6, but meh, I got a 1RM (2nd one this week on the same lift) so I'm going to cut this training session short. Plus my left tricep/elbow hurts from OHP yesterday.

Overhead Press

  • 45 x 10
  • 100 x 5
  • 140 x 3
  • 190 x 2
  • 230 x 1
  • 250 x 1
  • 230 x 6 * PR! 
    • 6 REP MAX. Finally. Now my PR's for the OHP makes sense.

Paused Front Squat

  • 45 x 10
  • 140 x 5
  • 230 x 3
  • 280 x 2
  • 330 x 1

Front Squat

Another angle:

  • 370 x 1
    • Belted up.
  • 410 x 1
  • 430 x 1 * PR!
    • +5 lb 1RM. Felt a bit easy. Was thinking about going for more, but I'll save that for NEX TIME.
  • 320 x 5,5,5

Paused Reverse Grip Bench Press

  • 45 x 10
  • 140 x 5
  • 230 x 3
  • 280 x 1
  • 330 x 1
  • 350 x 1
  • 370 x 1

Reverse Grip Bench Press

  • 320 x 5
    • Paused 1st rep.
    • HARD

Bench Press

  • 230 x 5
    • Middle finger on the bar markings
  • 140 x 10
    • Ring finger on the bar markings