Archives For John Phung

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.

I got a PR for the most number of PRs set in a week at 9!

Previous best was 6 PRs in a week.

PRs This Past Week

Bench Press: 300 lb x 7 (Reverse Grip)

Wanted 8 reps for an 8 rep max, but after bench pressing 320 lb for 5 sets of 3 reps, then 300 lb for 5 reps, 7 reps was all I could muster. I guess this is a 7 rep max!

Front Squat: 340 lb x 1 (Paused + No Belt PR)

It was easy, but I just wanted to fill in the empty box in my PR table.

Front Squat: 330 lb x 5 (5RM)

Testing out a wider stance for front squats. Can't get as much depth as my previously narrower stance, but I'm feeling more bounce out of my adductors, so it's easier coming up from the bottom.

This could lead to more PRs.

Squat: 440 lb x 8 (8 rep max)

Decided to try squatting 440x8 after watching Natalya Kuzmina (member of the Kazakhstan powerlifting team who competes at 84 Kg) squat 200 Kg (about 440 lb) for 8 reps.

So I guess I'm strong as a girl now.

Also, the opening theme from Conan The Barbarian (1982 version with Arnold) gets me PUMPED.

Bench Press: 335 lb x 5 (Reverse Grip)

+5 lb 5 rep max

Theme song from Conan the Destroyer gets me pumped, but not as pumped as Conan the Barbarian (1982).

REGULAR GRIP Bench Press: 350 lb x 1 (1 rep max by 10 lb!)

350 lb regular grip seems puny compared to my 395 lb reverse grip 1RM lol

Had to wear neoprene pads because I'm not used to the bar pressure on my palms yet :/

Front Squat: 405 lb x 1 (1RM)

LMAO4PLATE milestone, and +5 lb PR with no knee wraps.

Wore the Three Wolf Moon shirt though.

Pretty sure I would have missed this rep without harnessing it's mystical, performance enhancing powers.)

Deadlift: 500 lb x 1 (No Belt, Hook Grip)

1 rep max with no belt. Time to start tracking no belt deadlift PRs.

Tip: Track a variety of different exercises and variations of the same exercise through many rep ranges, that way there's more opportunities to hit PRs all the time and post something on 70's Big every PR Friday.

Deadlift: 500 lb x 5 (5RM with straps and +40 lb PR!)

Missed at 550 lb THREE times (first two times used hook grip, third time used straps, but gassed out).

This pissed me off so I went for a 5 rep max with 500. Had to re-adjust the straps mid set because it wasn't tight enough.

Other Stuff

Roundhouse Kicks

"I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times."

- Bruce Lee

Dammit I did it wrong...I practiced TWO kicks.

This is going to double my workload now :/

I think my kicks are coming along.

Stuff You Should Read

  1. Pillars Of The Squat by Daniel Green
  2. The Valsalva & Stroke by Jonathon M Sullivan MD, PhD, SSC, FACEP

Friday the 13th training session.

Michael Scott

Heavy Bag

Trying to keep my upper body, especially arms, as relaxed as possible.

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

Front Squat

Trying out a wider stance.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 1
  • 370 lb: 1
  • 405 lb: 1 * PR!
    • +5 lb 1RM
  • 230 lb: 5
    • No belt.

Deadlift

Hook grip.

  • 140 lb: 5
  • 230 lb: 5
  • 320 lb: 3
  • 410 lb: 1
  • 460 lb: 1
  • 500 lb: 1 * PR!
    • No belt PR
  • 550 lb: X,X,X
    • Thumbs couldn't take it for the first two tries. Tried straps, for the third attempt...no go. DAMMIT.
  • 500 lb: 5 * PR!
    • Straps + hook grip
    • 5 rep max

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

  • 500 lb: 1
  • 440 lb: 8 * PR!
    • 8 rep max
    • Last rep was tough. Felt like I was on my toes.

Reverse Grip Bench Press

Paused until work sets.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 1
  • 370 lb: 1
  • 335 lb: 5 * PR!
    • +5 lb 5 rep max!

Regular Grip Bench Press

  • 350 lb: 1 * PR!
    • 1 rep max using a REGULAR grip
    • Had to use neoprene padding for my palms. Still not used to the pressure of the bar in my hands. Weird.