John Phung

[Weekly Review] November 3-9, 2014: 5 PR’s & Stuff You Should Read

November 10, 2014 — Leave a comment

Comment of the week:

5 Personal Records

High Bar Squat (Paused, No Belt): 485 lb x 2 (2RM) & High Bar Squat (No Belt): 440 lb x 5 (5RM)

+10 lb and +440 lb PR, respectively.

Also, during 440x5, I could feel my hips rising faster than my shoulders coming up for the first couple of reps, so I changed the area where I gaze at so I could look a little higher in order to keep my torso more erect. I think it worked.

Clean & Press: 225 lb x 3 (3RM)

Missed a couple of OHP PR attempts before this. Tried 270x2 (only got 1), then attempted 220x8 (only got 7). Pretty tired after, but managed to "clean" and press 225 for a triple, picking up the bar off the floor for every rep.

It's more of a muscle clean/power reverse curl, but going to call it clean and press anyways.

BTW I should clean my home gym.

Front Squat 405 lb x 4 (4RM)

+55 lb PR! Wanted 5, but 4th rep was tough so I re-racked it there.

Applied chalk to my white shirt. Couldn't see how much chalk I was putting on my shirt though. Kept on slapping on more, just in case.

Paused Reverse Grip Bench Press: 350 lb x 4 (4RM)

Wanted only 4, but went for 5. Thought I would get it, but missed the 5th rep. Triceps not full recovered from Wednesday's pressing shenanigans.

Stuff You Should Read

Creatine: A Versatile Supplement by Bret Contreras
Should My Kid Lift? Part 1: The Science Says Yes by Joy Victoria

In Weekly Review

Training Log: Friday November 7, 2014

November 7, 2014 — Leave a comment

Paused Reverse Grip Bench Press

45 x 10
140 x 5
230 x 3
280 x 1
320 x 1
350 x 4 * PR!
- Went for 5, but missed. Triceps not 100% from pressing on Wednesday.

In Workout Log

Training Log: Thursday November 6, 2014

November 6, 2014 — Leave a comment

Paused Front Squat

45 x 10
140 x 5
230 x 3
320 x 2

Front Squat

370 x 1
405 x 4 * PR!
- +55 lb PR. Wanted 5, but 4 is still a PR. Initially my stance felt too wide. 4th rep was tough - cut it there because I was 100% sure I would miss the 5th rep.

In Workout Log

Training Log: Wednesday November 5, 2014

November 5, 2014 — Leave a comment

Overhead Press

45 x 10
100 x 5
140 x 3
190 x 2
230 x 1
250 x 1
270 x 1
- Wanted 2. Mis-grooved the first rep. 2nd rep felt like I was falling backwards.
220 x 7
- Wanted 8! Gassed out. GRrrr.
- Not getting an OHP PR today. Time to move onto a different exercise.

Clean & Press

More like a muscle clean and OHP.

45 x 5
135 x 3
225 x 3 * PR!

In Workout Log

Training Log: Monday November 3, 2014

November 3, 2014 — Leave a comment

Breathing Paused High Bar Squat

45 x 10
140 x 8
230 x 5
320 x 3

Paused High Bar Squat (No Belt)

410 x 2
440 x 1
485 x 2 * PR!
- +10 lb 2 rep max.

High Bar Squat (No Belt)

440 x 5 * PR!
- Missed the 6th rep. Tired man!
- I could feel my hips rising faster than my chest coming up for the first couple of reps, so I changed the area where I look at on the ceiling so I could look a little higher in order to keep my torso more erect. I think it worked. I saw a few Chinese Olympic weightlifters violently throw their head backwards nearly snapping their own necks on the ascent on the back squat before. May try this eventually.

In Workout Log