Archives For John Phung

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

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