Archives For John Phung

Left shoulder and left triceps feel a bit messed up (triceps hurt when doing CHIN UPS), so I'm going to squat today.

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

Belted up.

  • 460 lb x 1
    • Was kicked out of the power rack I was using. I was in the personal training area and another trainer + client needed to use the rack, so I took the York Power bar and headed over to the power racks on the other side of the gym. Ended up working in with someone else before they moved onto another power rack.
  • 480 lb x 1
  • 500 lb x 1
  • 525 lb x 1
    • +5 lb 1RM!
  • 530 lb x 1
    • Peer pressured into doing another rep and adding more weight. Only went up by 5 lb to be conservative and not miss the rep.
    • +5 lb 1RM...again!

Paused High Bar Squat

  • 410 lb x 3,3,3,3,3
    • Got some much needed volume in today.

Sick yesterday so couldn't squat. Squatting today.

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
  • 475 lb x 1
  • 500 lb x 2
    • 2 rep max! Missed on the 3rd rep.

Paused High Bar Squat

  • 460 lb x 2
    • 2 rep max.

Overhead Press

  • 45 lb x 10
  • 95 lb x 5
  • 135 lb x 3
  • 185 lb x 2
  • 205 lb x 1
  • 225 lb x 1
  • 240 lb x 4
    • 4 rep max!
    • Every rep felt hard. Had doubts I would have gotten all 4.

Felt some knee pain from standing and walking (!?).

No pain during front squats though.

Front Squat

  • 45 lb x 10
  • 135 lb x 5
  • 225 lb x 3
  • 275 lb x 1
  • 315 lb x 1
  • 365 lb x 1
  • 385 lb x 1
  • 405 lb x 1
    • Missed on the 2nd rep. Would have been a 2RM.
  • 320 lb x 3,3,3

A bit of pain in the left shoulder from holding Thai pads the other day.

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
  • 302.5 lb x 5,5,5