Archives For John Phung

Knee pain before squatting.

No more knee pain during and after squats.

Breathing Paused High Bar Squat

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

Paused High Bar Squat

  • 405 lb x 1
  • 455 lb x 1
    • 1 rep max with no belt...and paused!
  • 407.5 lb x 3,3,3,3,3

 

Overhead Press

Cleaned before pressing.

  • 45 lb x 10
  • 95 lb x 5
  • 135 lb x 3
  • 185 lb x 2
  • 205 lb x 1
  • 230 lb x 5
    • +5 lb 5 rep max!
  • 205 lb x 9
    • Wanted 10, got 9. Good enough.

 

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
  • 350 lb x 4
    • 4 rep max!
  • 317.5 lb x 3,3,3

Reverse Grip Bench Press

  • 45 lb x 10
  • 135 lb x 5
  • 225 lb x 3
  • 275 lb x 1
  • 335 lb x 1
  • 365 lb x 1
  • 300 lb x 5,5,6

 

Reverse Grip Bench Press

  • 45 lb x 10
  • 135 lb x 5
  • 225 lb x 3
  • 275 lb x 1
  • 335 lb x 1
  • 365 lb x 1
  • 405 lb x 0
    • Lost control near the top...DAMMIT. So close.
  • 355 lb x 3
    • Missed on the 4th rep.