Archives For John Phung

Deadlift

No work sets. Had to eat and then train clients.

  • 140 lb x 5
  • 230 lb x 3
  • 320 lb x 2
  • 410 lb x 1
  • 460 lb x 1
  • 500 lb x 1
  • 550 lb x 1
  • 575 lb x 1
    • +5 lb PR!
  • 585 lb x 1
    • Awww yeah 6 plate deadlift!
  • 600 lb x 0,0
    • Gassed out.

Reverse Grip Bench Press

  • 45 lb x 10
  • 140 lb x 5
  • 230 lb x 3
  • 280 lb x 1
  • 330 lb x 1
  • 370 lb x 1
  • 390 lb x 1
    • I think I'll start doing 390 lb as my final heavy single/over-warm up weight from now on.
  • 350 lb x 4
    • +10 lb 4 rep max!

Front Squat

  • 45 lb x 10
  • 135 lb x 5
  • 225 lb x 3
  • 275 lb x 1
  • 315 lb x 1
  • 345 lb x 1
  • 365 lb x 1
  • 405 lb x 1
  • 375 lb x 2,3
    • Wanted 3 on the first attempt for a 3RM, but bar slipped off my slippery shoulders. Applied chalk to my shirt and tried again. +5 lb 3RM!
  • 325 lb x 3,3,3,3,3

Triceps feeling sore from yesterday's bench workout, but I'm feeling greedy for an OHP PR.

Overhead Press

  • 45 lb x 10
  • 100 lb x 5
  • 140 lb x 3
  • 190 lb x 2
  • 230 lb x 1
  • 250 lb x 1
  • 275 lb x 0,0
    • GAH almost got it the first time but then I lost my balance.
  • 230 lb x 3

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
  • 480 lb x 1
  • 500 lb x 1
  • 440 lb x 6
    • 6RM, but wanted 8. Missed on the 7th rep.

Reverse Grip Bench Press

  • 45 lb x 10
  • 140 lb x 5
  • 230 lb x 3
  • 280 lb x 1
  • 330 lb x 1
  • 370 lb x 1
  • 380 lb x 1
  • 390 lb x 1
    • Pretty hard, but went up smooth.
  • 305 lb x 5,5,5