Archives For John Phung

Reverse Grip Bench Press

  • 45 lb x 10
  • 140 lb x 5
  • 230 lb x 3
  • 280 lb x 1
  • 320 lb x 1
  • 350 lb x 1
  • 370 lb x 2
    • Missed on the 3rd rep. GAH
  • 320 lb x 3,3,3

Deadlift

Didn't get the 370 x 3 bench press earlier (only got 2 reps), but wanted a PR in something so that yesterday's food didn't go to waste. So I chose to deadlift.

  • 140 lb x 5
  • 230 lb x 3
  • 320 lb x 2
  • 410 lb x 1
  • 460 lb x 1
  • 500 lb x 1
  • 520 lb x 3
    • 3 REP MAX
    • First time deadlifting in months. Wanted only 2 reps. Used a hook grip. Thumbs are throbbing, but it was worth it.

Breathing Paused High Bar Squat

  • 45 lb x 10
  • 135 lb x 10
  • 225 lb x 5
  • 315 lb x 3

Paused High Bar Squat

  • 405 lb x 1

High Bar Squat

  • 455 lb x 1
    • Didn't go up smooth at all. In fact, I almost missed! Weird. I think my left leg had a brain fart.
  • 465 lb x 1
    • Feels fine now. PR TIME.
  • 475 lb x 4
    • 4 rep max!
    • Wanted 3, grinded out another rep. Slight nosebleed from the last rep.
  • 415 lb x 5

So instead of cleaning the bar before pressing, I'm going to set the bar on the safeties and OHP from there.

Works well.

Overhead Press

  • 45 lb x 10
  • 100 x 5
  • 140 lb x 3
  • 190 lb x 2
  • 230 lb x 1
  • 240 lb x 1
  • 255 lb x 2
    • +5 lb 2 rep max!
    • First rep was super fast. Going for a 1RM
  • 270 lb x 1
    • +5 lb 1 rep max!
  • 230 lb x 3,3,3

Paused Front Squat

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

Front Squat

  • 370 lb x 1
  • 390 lb x 1
  • 405 lb x 1
  • 425 lb x 0
    • Probably missed because I squatted yesterday, hitting a 1RM.
  • 320 lb x 3,3,3,3,3

Left shoulder and left triceps feel a bit messed up (triceps hurt when doing CHIN UPS), so I'm going to squat today.

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

Belted up.

  • 460 lb x 1
    • Was kicked out of the power rack I was using. I was in the personal training area and another trainer + client needed to use the rack, so I took the York Power bar and headed over to the power racks on the other side of the gym. Ended up working in with someone else before they moved onto another power rack.
  • 480 lb x 1
  • 500 lb x 1
  • 525 lb x 1
    • +5 lb 1RM!
  • 530 lb x 1
    • Peer pressured into doing another rep and adding more weight. Only went up by 5 lb to be conservative and not miss the rep.
    • +5 lb 1RM...again!

Paused High Bar Squat

  • 410 lb x 3,3,3,3,3
    • Got some much needed volume in today.