John Phung

Paused Front Squat

• 140 x 8
• 230 x 3
• 320 x 2
• 370 x 1

Front Squat (No Belt)

• 415 x 0,0
  • No power coming up.

Front Squat (Dead Stop)

• 410 x 1 * PR!
  • +25 lb 1RM

Paused Front Squat

• 435 x 0
  • Right side of the bar hit the strap, which threw me off -_-; Time for some bottoms up/dead stop/Anderson front squats again.

Front Squat (Dead Stop)

• 420 x 0,1 * PR!
  • Couldn't get it the first time. Unlocked the first inner gates. Nailed it, but just barely.

Paused Front Squat

• 370 x 3
  • Was going to go for 4-5, but pretty sure I would have missed. Feeling gassed.

Overhead Press (Dead Stop)

• 45 x 10
• 100 x 5
• 140 x 3
• 190 x 2
• 230 x 1
• 250 x 1
• 290 x 0
  • Misgrooved, bar was forward. Didn't feel strong today anyways, so not trying it again until later.
• 265 x 1
• Wanted 2, but couldn't get the 2nd rep
• 225 x 5
  • Wanted 6+, but bar kept on hitting the top of my rack for the first few reps. Had to reposition myself. Once the 6th rep rolled around, I didn't have the power to complete the rep. GAH!
• 205 x 7 * PR
  • 7RM. Had to play it safe and go for an easy PR because I was pretty gassed from 225x5. Quads started cramping up so I stopped at 7. Good enough for today.

Paused Low Bar Squat (No Belt)

Used STRAPS.

• 140 x 8
• 230 x 5
• 320 x 3
• 410 x 1
• 460 x 1
• 520 x 0
• 515 x 0

Paused Low Bar Squat

• 515 x 1
  • Wanted 2, but not comfortable enough low bar squatting with straps. Also first rep was tough.
• 440 x 4 * PR
  • Wanted 5, but 4 is still a PR.

Overhead Press (Dead Stop)

• 45 x 10
• 100 x 5
• 140 x 3
• 190 x 2
• 230 x 1
• 250 x 1
• 285 x 1 * PR!
  • +5 lb 1RM
  • I think I hit the band peg on the top of the rack. It was sticking out slightly, and the bar+plates drifted to my right side when going up. Chipped some paint off of my plates. Nearly lost balance. Got the rep though.
• 200 x 10 * PR!
  • 10RM.
  • My lungs -_-;

Abs and upper back unusually sore today.

Set up a DIY power rack safety strap system:

DIY power rack safety straps. Soft ties on the top of the rack, connected to a chain and tree saver strap. Should work, but not sure if it's a good idea to test this on... <scary music> FRIDAY THE 13th... </scary music> #homegym #powerlifting #safety #barbell #powerrack #fridaythe13th #hopeitdoesntbreak #donttrythisathome

A photo posted by John Phung (@johnny_phung) on Feb 13, 2015 at 11:44am PST

Paused Front Squat

• 140 x 8
• 230 x 3
• 320 x 2

Front Squat (No Belt)

• 420 x 0,0
  • Nope. On a positive note, the DIY safety straps seems to be working well.

Front Squat

• 385 x 5 * PR!
  • +45 lb 5RM