Archives For John Phung

Inverted Sit Ups

Upside down sit ups on my Teeter EP-950 inversion table.

  • 10

Neck Training

Using the Spud Inc neck harness and low pulley attachment.

Neck Extension (Harness)

  • 30 lb x 20
  • 60 lb x 20
  • 90 lb x 10,10
  • 70 lb x 8

Neck Flexion (Harness)

  • 30 lb x 20
  • 60 lb x 20
  • 90 lb x 10,10
  • 70 lb x 8

Neck Side Flexion (Harness)

  • 30 lb x 20
  • 50 lb x 20
  • 70 lb x 10,10

Front Squat

Paused and no belt.

  • 45 lb x 10
  • 140 lb x 5
  • 230 lb x 3
  • 280 lb x 1
  • 330 lb x 1
  • 370 lb x 1
    • Missed on the 2nd rep. Rolled off my shoulders.
  • 307.5 lb x 3,3,3,3,2
    • Missed on the last rep, last set. No more energy.

Overhead Press

  • 45 lb x 10
  • 100 lb x 5
  • 140 lb x 3
  • 190 lb x 1
  • 230 lb x 1
  • 270 lb x 0,0
    • First attempt I got stuck half way. Kept on pushing hoping it would pop up, but nope. That pretty much gassed me out for the 2nd attempt.
  • 230 lb x 2,1
    • Missed on the 2nd rep, last set. No more energy.

Dragon Flags

  • 8

Foam Rolling

Ab Wheel

  • 7

Band Pull Aparts

Shoulder Dislocations

  • 10

L-Sit Pull Ups

Fat Gripz

  • Body weight (~207 lb): 8

Breathing Paused Low Bar Squat

No belt.

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

Paused Low Bar Squat

Belt at 460 lb.

  • 410 lb x 1
  • 460 lb x 1

Low Bar Squat

  • 500 lb x 1

Paused High Bar Squat

  • 327.5 lb x 5

Paused Low Bar Squat

  • 327.5 lb x 5

Paused High Bar Squat

  • 327.5 lb x 5

Paused Low Bar Squat

  • 327.5 lb x 5

Face Pulls

  • 70 lb x 12
  • 90 lb x 10

Reverse Grip Bench Press

Paused.

  • 45 lb x 10
  • 140 lb x 5
  • 230 lb x 3
  • 280 lb x 1
  • 330 lb x 1
  • 370 lb x 1
  • 290 lb x 5,5,5

A couple of PR's this past week:

Deadlift: 530 lb x 1 (No belt 1RM)

No belt, with a hook grip. Not hard, but not easy.

Missed at 550 lb after, dammit.

The deadlift is my worst lift :/

Overhead Press: 265 lb x 1 (1RM)

FINALLY...an OHP 1RM!

I missed at this weight a few times. Glad I finally nailed it.

Made a small modification to my grip (narrowed my grip - something I wrote about on All Things Gym, but forgot about until today) and all my reps felt a whole lot easier.

Could be a long shot, but hopefully I can press 275 lb (2 x 45 lb and a 25 lb plate on each side of the bar) by the end of the year. Only 10 more pounds to go!

Stuff You Should Read

  1. Failure Minus One by Marty Gallagher
  2. Tuggin' Tips: Advice on Deadlifts that Changed My Life by Mike Hedlesky

Inverted Sit Ups

Sit ups while hanging upside down on the Teeter Hang Ups EP-950 Inversion Table.

  • 10

Breathing Paused High Bar Squat

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

Paused High Bar Squat

  • 410 lb x 1

High Bar Squat

  • 460 lb x 1
  • 500 lb x 1
    • Wanted 2, but after the 1st rep I knew the 2nd was not possible.

Paused High Bar Squat

  • 372.5 lb x 3
    • Slow, grindy, hips ache...going to stop for now.

Dragon Flags

  • 8

Foam Rolling

Ab Wheel

  • 7

Band Pull Aparts

Shoulder Dislocations

  • 10

L-Sit Chin Ups

With Fat Gripz.

  • Body weight (~207 lb): 8

Breathing Paused Low Bar Squat

  • 45 lb: 10
  • 140 lb: 10
  • 230 lb: 5
  • 320 lb: 3

Paused Low Bar Squat

Belt at 460 lb.

  • 410 lb: 1
  • 460 lb: 1

Low Bar Squat

  • 500 lb: 1
  • 560 lb: MISSED
    • Knee wraps. Didn't even have a chance! No concentric.
    • Might have done better without knee wraps. Not really used to them.

Paused Low Bar Squat

No belt.

  • 372.5 lb: 3,3

Face Pulls

  • 70 lb: 12
  • 90 lb: 10

Reverse Grip Bench Press

Paused until PR attempts. Paused again at 320 lb.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 1
  • 370 lb: X,1
    • Tried a Dan Green style bench press, missed. Went back to my normal way of benching for the next attempt.
  • 405 lb: MISSED
    • NOPE.
  • 380 lb: MISSED
    • Wanted 2. A PR is not in the cards today.
  • 320 lb: 3,3,2
    • Missed on the last rep.