Archives For John Phung

Ugh legs are sore as hell from yesterday. It's expected though, after a couple of weeks of inconsistent training.

Paused Reverse Grip Bench Press

  • 45 x 10
  • 140 x 5
  • 230 x 3
  • 320 x 2
  • 370 x 1
  • 340 x 5 * PR!
    • 5 rep max

Breathing Paused High Bar Squat

  • 45 x 10
  • 140 x 8
  • 230 x 5
  • 320 x 3

Paused High Bar Squat (No Belt)

  • 410 x 2
  • 460 x 1
  • 500 x 1
    • Missed the 2nd rep. Grr...
  • 485 x 1
    • Missed the 2nd rep. GRRRR...
    • Guess I'm not ready to jump into heavy'ish weight yet.
  • 405 x 6 * PR!

For the handful of regular readers, you probably noticed that my posting frequency looked liked it had gassed out recently. Well, my family-in-law came to visit for the past couple of weeks, meaning I would be forced to take extra rest days from my regular training.

It also meant extra time to recover from the grind of perpetual PR's I've been setting everyday for the past few months.

It's like a forced de-load based on stuff happening outside of my basement home gym.

To sum up the last 2 weeks, I went to Niagara Falls for a few days, Toronto for a few days, went to a few buffet restaurants, got sick, did a lot of walking around, went sight seeing and a lot of wait training while everyone went shopping.

Didn't get thrown off the PR train though! I did manage to squeeze in some training sessions and hit a few new personal records:

6 Personal Records

High Bar Squat (Paused, No Belt): 510 x 1 (1RM)

+10 lb PR!

Got stuck at the sticking point momentarily. Always feels a lot longer than it actually is.

Paused Bench Press: 315 lb x 6 (6RM)

Missed the 4th rep on paused RGBP because of allergies/bloody nose with blood running down my throat/too weak/excuses, so got this instead. 4 reps would have been a PR.

Paused Bench Press: 320 lb x 5 (5RM)

Front Squat (Paused, No Belt): 330 lb x 5 (5RM)

Paused Front Squat: 425 lb x 2 (2RM)

+60 lb PR! Been chasing a 2 rep max for some time. Somehow ended up with 3 reps in the past instead of 2. After a couple of weeks of inconsistent training and hours of cardio (walking), I'm finally weak enough to get a 2RM.

Paused Reverse Grip Bench Press: 330 lb x 6 (6RM)

An EZPZ, getting-back-into-the-swing-of-things PR.

Stuff You Should Read

  1. Squats Are Not Hip Dominant Or Knee Dominant. Some Biomechanical Black Magic by Greg Nuckols
    • This one weird trick helped me squat more weight (Anonymous Internet "lifters" hate me). Special guest appearance by me! haha
  2. Everything You Think Is Wrong With Your Deadlift Is Probably Right by Greg Nuckols
    • I really should deadlift one of these days...
  3. Anatomy Video Tutorials by Gregor Winter

Paused Reverse Grip Bench Press

  • 45 x 10
  • 140 x 5
  • 230 x 3
  • 280 x 1
  • 330 x 6 * PR!
    • An EZPZ, getting-back-into-the-swing-of-things PR.

First workout of the week! Been away to Niagara Falls and Toronto for the past while. Did a lot of walking and eating. Hopefully didn't lose too many gainz.

Paused Front Squat

  • 45 x 10
  • 140 x 5
  • 230 x 3
  • 320 x 2
  • 370 x 1
  • 425 x 2 * PR!
    • +60 lb 2 rep max!
  • 460 x 0
    • Already had chalk on my shirt and weight on the bar, so why not try a 1RM. NOPE.