Archives For John Phung

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
  • 480 x 1
  • 500 x 4 * PR!
    • Missed on the 5th rep. Too exhausted! Lost my composure after the 4th rep.
    • Previous best with 500 lb was 2 reps, so I would have been happy with 3 reps with this.
    • Also, this beats my rep PR low bar squat at 500 lb which is 3 reps.
    • Previous 4RM was 475 lb, so this is a +25 lb PR. Not bad!
    • Tissues just on top of my iliac crest on the left side feel bruised, probably from improper belt placement last Friday and during the warm up today. Going to stop for now.

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