2013 Year In Review And Goals For 2014

January 1, 2014 — Leave a comment

That seemed fast.

2013 has come to a close and Chinese New Year is just around the corner (January 31, 2014), which will be there year of the horse!

Thirty Thirty

The most bad-ass and jacked horse that I know: Thirty-Thirty from the 80's cartoon series "BraveStarr"

Anyway, to recap, my 2012 maxes and 2013 goals were:

  • Squat: 510 lb to 550 lb (DONE)
  • Bench Press: 355 lb to 380 lb (DONE - benched 400 lb!)
  • Deadlift: 540 lb to 600 lb (NOPE - current max is 570 lb)
  • Overhead Press: 255 lb to 280 lb (NOPE - current max is 265 lb)

So I only got 2/4 of the goals I aimed for, but I still made some decent progress.

One Word To Describe 2013

  • Gainz

5 Greatest Things That Happened In The Past Year

  1. Hit a ton of PRs (both rep PRs and 1RM). Here are my 1 rep maxes:
    1. Low Bar Squat: 550 lb
    2. High Bar Squat: 520 lb
    3. Front Squat: 420 lb
    4. Bench Pres: 400 lb
    5. Overhead Press: 265 lb
    6. Deadlift: 570 lb
  2. Getting my articles published in other websites:
    1. T-Nation: Master The Reverse Grip Bench Press
    2. All Things Gym: 3 Way To Increase Your Overhead Pressing Strength
    3. Fitocracy: How To Deal With Calluses On Your Hands and How To Bench Press Safely Without A Spotter
  3. Competed in a powerlifting competition, and set the record (amateur, CPF) for the squat and overall total!
  4. Became a trainer at a big box gym. I haven't hit a PR since I started, but I'm sure I'll figure out a way to get my strength back and continue to make progress. Should be interesting to see how things turn out this time next year.
  5. I'm going to be a dad!



Goals For 2014

  • Low Bar Squat: 550 lb to 600 lb (+50 lb increase)
  • High Bar Squat: 520 lb to 550 lb (+30 lb increase)
  • Front Squat: 420 lb to 455 lb (+35 lb increase)
  • Bench Press: 400 lb to 440 lb (+40 lb increase)
  • OHP: 265 lb to 280 lb+ (+15 lb increase)
  • Deadlift: 570 lb to 600 lb+ (+30 lb increase)
  • Get a 1500 total in a meet (not sure what competition I'll enter yet. All the ones I'm aware of are a little too far for my liking)
  • Get more articles published
  • Get more jacked

John Phung

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Ever since I started taking strength training seriously, I was bitten by the Iron Bug. Then it burrowed under my skin and laid eggs in my heart. Now those eggs are hatching and I... the feeling is indescribable.

Quick Stats
Height: 5'4" on non-squat days
Weight: 200 lb 210 lb ~220 lb (FOREVER BULK BRAH)


  • Texas Method: March 4, 2011 - April 28, 2013
  • Smolov Jr for Bench Press: June 4 - 22, 2012
  • Starting Strength: Nov 29, 2010 - March 4, 2011