Archives For John Phung

Paused Reverse Grip Bench Press

  • 140 x 5
  • 230 x 3
  • 280 x 1
  • 320 x 1
  • 370 x 1

High Bar Squat (No Belt)

  • 45 x 10
  • 135 x 5
  • 225 x 3
  • 315 x 2
  • 405 x 1

High Bar Squat

  • 455 x 3,3,3 * PR! 
    • EZPZ 3x3 PR

 

Paused High Bar Squat (No Belt)

Let's try 1 rep per set for warm ups.

  • 45 x 1
  • 140 x 1
  • 230 x 1
  • 320 x 1
  • 410 x 1

Paused High Bar Squat

  • 460 x 1
  • 500 x 1

Paused Reverse Grip Bench Press

  • 140 x 5
  • 230 x 3
  • 280 x 1
  • 330 x 1
  • 370 x 1
  • 320 x 3,3,3,2
    • Wanted 4 sets of 3. Feeling weak these days -_-;;

Feeling weak lately. Probably due to inconsistent training and lack of frequency.

Going to try benching and squatting during one workout, 3 times per week.

Rough outline of what I'm going to do:

Day 1

Bench

  • Work up to a heavy single/daily max

Squat

  • Some volume or repetition PR.

Day 2

Squat

  • Work up to a heavy single/daily max

Bench

  • Some volume or repetition PR.

Repeat

Might work well this way because I'll be hitting each exercise 3 times per week. Also, the last exercise of the previous day sets up for the first exercise on the next day (example: if bench press is my last exercise, I tend to leave the bench inside of the rack. The next day, I'll just start off benching before moving onto squats).

We'll see how it goes.

Reverse Grip Bench Press (Paused)

  • 140 x 5
  • 230 x 3
  • 280 x 1
  • 320 x 1
  • 370 x 1

High Bar Squat (No Belt)

  • 140 x 8
  • 230 x 5
  • 320 x 3
  • 410 x 1
  • 440 x 3,3,3,3,3 * PR!
    • 5 sets of 3 PR.

High Bar Squat (No Belt)

  • 45 x 10
  • 135 x 8
  • 225 x 5
  • 315 x 3
  • 405 x 5,5,5 * PR!
    • 3x5 PR. Pretty tiring since I haven't done much volume work in a while.

Paused Reverse Grip Bench Press

  • 140 x 5
  • 190 x 3
  • 230 x 2
  • 280 x 1
  • 300 x 3,3,3,3,3,3 * PR!
    • 6 sets of 3 reps PR.