Archives For John Phung

Paused Reverse Grip Bench Press

Frequency of benching is down to 1x per week from 2x. Gains lost, as expected. Will probably go back to a more traditional, higher volume multiple sets of bench presses (maybe 3x5) next week.

  • 140 x 8
  • 230 x 3
  • 280 x 1
  • 320 x 1
  • 370 x 1
  • 330 x 4
    • Wanted 7 -_-;

Front Squat (No Belt)

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

Front Squat

  • 370 x 1
  • 410 x 1
  • 445 x 2 * PR!
    • Tough 2nd rep. Moved pretty well though.

Front Squat (No Belt)

  • 320 x 3
    • Wanted 8 or something like that, but gassed out.

Overhead Press

  • 45 x 10
  • 50 x 10
  • 140 x 5
  • 190 x 2
  • 230 x 1
  • 250 x 1
  • 275 x 1
  • 250 x 1
  • 230 x 2
  • 205 x 3

High Bar Squat (No Belt)

  • 45 x 10
  • 140 x 8
  • 230 x 5
  • 320 x 3
  • 410 x 1
  • 470 x 1
  • 525 x 1 * PR!
    • +5 lb 1RM
    • Pretty hard.
    • Right elbow didn't feel right when preparing for the next set. Should have stretched more.

Paused High Bar Squat (No Belt)

  • 410 x 1
    • Right elbow feels too weird/painful. Stopping now.

Overhead Press (Dead Stop)

  • 45 x 5,10
  • 50 x 10
  • 100 x 5
  • 140 x 3
  • 190 x 2
  • 230 x 1
  • 250 x 1
  • 270 x 1
    • +5 lb from last week.
  • 240 x 1
    • Wanted 2, but I'm finding it tough to get multiple reps at a heavy'ish weight.
  • 230 x 2,2
  • 190 x 3,3

Overhead Press

  • 190 x 3,2
    • Last set went out of the groove.