Archives For John Phung

Warming up by hitting the heavy bag is pretty fun. Kicking the bag repeatedly seems to get rid of any hip tightness.

Just have to try not to over do it.

Also working on no-belt high bar squats and no-belt deadlifts.

Heavy Bag

  • Punches: 3 minutes
  • Punches: 3 minutes
  • Punches: 3 minutes
  • Kicks: 3 minutes
  • Kicks: 3 minutes

Breathing Paused High Bar Squat

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

Paused High Bar Squat

No belt.

  • 410 lb: 1
  • 460 lb: MISSED
    • Easy to pause in the hole (feels like I'm comfortably sitting there), but couldn't keep my chest up when coming up. Got pinned.

High Bar Squat

No belt.

  • 460 lb: 1 * PR!
    • No belt 1RM. Harder than I anticipated.
  • 410 lb: 3
    • TOUGH.

Deadlift

Hook grip.

No belt.

Felt a blister forming on my left thumb before deadlifting. It's gotten bigger after deadlifting.

  • 140 lb: 5
  • 230 lb: 5
  • 320 lb: 3
  • 410 lb: 1
  • 460 lb: 1
  • 500 lb: 3 * PR!
    • 3 rep max with no belt and hook grip
    • Got 1 rep last week, which was a 1RM.
  • 410 lb: 5

Hips were feeling a little tight, so had to spend some extra time warming it up. Used the Rogue Monster Bands (Green) to do some hip stretches.

Dragon Flags

  • 7

Foam Rolling

Ab Wheel

  • 6

Band Pull Aparts

Shoulder Dislocations

  • 10

L-Sit Chin Ups

With Fat Gripz.

  • Body weight (~205 lb): 6

Breathing Paused Low Bar Squat

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

Paused Low Bar Squat

Belted up at 460 lb.

  • 410 lb: 1
  • 460 lb: 1

Low Bar Squat

  • 490 lb: 4 * PR!
    • Would have settled for 3 reps, but I went ahead and did 4 anyway.

Reverse Grip Bench Press

Paused until work sets.

Experimented with a different way of gripping the bar. Basically instead of my thumb gripping around the bar and crossing on top of my index finger, it was in line with the bar. Felt more stable at first...

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 1
  • 365 lb: 2
    • Missed on the 3rd rep.
  • 365 lb: 3 * PR!
    • 3 rep max by +10 lb!
    • Changed back to my regular grip on the bar. Less scary.

Regular Grip Bench Press

  • 365 lb: X
    • Felt a sharp pain in my forearms and shoulders :/

Neck Training

Using the Ironmind neck harness and low pulley attachment.

Neck Extension (Harness)

  • 30 lb: 20
  • 60 lb: 20
  • 100 lb: 10,10,10,10
  • 70 lb: 10

Neck Flexion (Harness)

  • 30 lb: 20
  • 60 lb: 20
  • 100 lb: 18,10,10,10
    • Mind wandered first set. I was wondering why it was getting difficult and taking so long. Only wanted to do 10.
  • 70 lb: 10

Neck Side Flexion (Harness)

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

Front Squat

Hips felt weird and it was a bit painful so I changed back into my narrower, hams-to-calves knee cracking stance.

Paused during warm up and work sets.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 1
  • 350 lb: * PR!
    • No belt front squat 1RM
  • 370 lb: 1 * PR!
    • No belt front squat 1RM by +20 lb from previous set!
    • Once I broke through the sticking point, the bar felt like it flew up. Nice.
  • 300 lb: 3,3,3,3,3
    • +2.5 lb from Sunday.

Clean & Press

  • 45 lb: 10
  • 140 lb: 5
    • Should have been 3.
  • 190 lb: 2

Overhead Press

  • 230 lb: 2
  • 200 lb: 7 * PR!
    • Wanted 8. I think this is the most number of reps I did with 200 lb.
    • Previous best was 6 according to my Youtube videos.
    • Gotta start tracking 7 rep maxes.

Barbell Curl

  • 100 lb: 8
  • 45 lb: 20,25

Heavy Bag

  • Random Combos: 3 minutes
  • Random Combos: 3 minutes
  • Random Combos: 3 minutes
  • Random Combos: 3 minutes
  • Random Combos: 3 minutes

Barbell Rows

Hook grip.

  • 45 lb: 10
  • 140 lb: 10
  • 190 lb: 5
  • 230 lb: 8,8,8
    • Tried to do Pendlay rows, but back not flat enough (ie. parallel to the ground). Meh.

Lower back took a beating last week, so I'm going to deload my squat using front squats today.

Dragon Flags

  • 7

Foam Rolling

Ab Wheel

  • 6

Band Pull Aparts

Shoulder Dislocations

  • 10

L-Sit Pull Ups

With Fat Gripz

  • Body weight (~207 lb): 7

Front Squat

No Belt. Paused all reps.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 1
  • 370 lb: X
    • Tried for a beltless PR. Not today.
  • 297.5 lb: 3,3,3,3,3
    • +2.5 lb from last Tuesday.
    • Wider stance doesn't seem to work well for me with paused front squats. Had a hard time during the first 2 sets using a medium'ish width stance. Narrowed my stance and they felt fine.

High Bar Squat

  • 297.5 lb: 5
    • No belt.

Reverse Grip Bench Press

Paused.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 1
  • 370 lb: 1
  • 322.5 lb: 3,3,3
    • +2.5 lb from last week, 3 sets instead of 5.
  • 302.5 lb: 5,5
    • +2.5 lb from last week.