Archives For John Phung

Paused Front Squat

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

Front Squat

  • 370 x 1
  • 410 x 1
    • Explosive. Felt like my collarbones threw the bar up into the air.
  • 475 x 1 * PR!
    • +10 lb 1 REP MAX!
    • The bar felt like it was sliding off my left shoulder, but before I could worry about it, I had already stood up.
    • 2014 front squat goal complete. But there's still plenty of space on the bar.
  • 410 x 2
    • I was thinking about 4+ reps for another PR, but cut it off after the 2nd rep. Won't make it!

Paused Reverse Grip Bench Press

  • 45 x 10
  • 140 x 5
  • 230 x 3
  • 295 x 1

Reverse Grip Bench Press

  • 340 x 6 * PR!
    • +20 lb 6RM. Missed the 6th rep last week. Maybe had another one in the tank.
  • 320 x 5
    • Originally aiming for 8, but my pecs felt more sore with every rep. Going for 8 reps would have been a struggle and I may regret it afterwards. Decided to cut it off at 5.

Breathing Paused High Bar Squat

  • 45 x 10
  • 140 x 8
  • 230 x 5
  • 320 x 2

Paused High Bar Squat

  • 410 x 2

High Bar Squat

  • 460 x 1
  • 500 x 1
  • 555 x 1
    • Missed the 2nd rep, dammit.

Beltless High Bar Squat

  • 500 x 1
    • Missed the 2nd rep...argh
  • 455 x 5 * PR!
    • +15 lb 5RM

Breathing Paused Low Bar Squat

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

Paused Low Bar Squat

  • 410 x 2

Low Bar Squat (No Belt)

  • 460 x 1
  • 520 x 1 * PR!
    • +20 lb 1RM!
  • 500 x 2 PR!
    • +500 lb 2RM!

 

In hopes to low bar squat 600 lb by the end of the year (currently at 585 lb), I figured it would be a good idea to incorporate some low bar squatting at least once a week to get re-accustomed to the movement. I'll probably end up with some elbow pain afterwards, but at least the bar markings on my body post squat will be distributed evenly on the top of my traps (from high bar), lower on top of my delts across my back (from low bar) and across my collarbones and shoulders (from front squats).

Anyways, PRs this past week:

7 Personal Records

Paused Low Bar Squat: 510 lb x 2 (2RM) & Low Bar Squat 510 lb x 3 (3RM)

Couldn't decide which PR to hit today, so I did both.

Also tried playing video games in between sets (my 3rd playthrough of Dragon Age: Origins) . I can now level up in real life and in the game, at the same time #productivity #multitasking

Overhead Press: 215 lb x 8 (8RM)

+5 lb 8 rep max. High(er) repetition OHP PR's are tough. Easy up until 5, then it felt like the weight doubled with every rep.

Front Squat: 440 lb x 2 (2RM)

+10 lb 2 rep max!

Felt like I hit a wall mid-way up during the 2nd rep. Kept my cool, maintained my form, composure, and facial expression, and grinded out that last rep.

Bench Press: 300 lb x 8 (8RM)

Did 340 lb x 5 reverse grip bench press before this (wanted 6, but missed the last rep). Ended up with a moderate pec pump instead.

Paused High Bar Squat: 520 lb x 2 (2RM) & No Belt High Bar Squat: 520 lb x 1 (1RM)

Double PR!

+5 lb 2RM and +20 lb 1RM. After hitting the paused HB squat @520x2, I figured I try for a new 1RM without a belt since the weight was already on the bar. Worst case scenario: I miss, and have to put away the 45 lb plates from waist level. Win-win imo.

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    • Asians will love this post.