Archives For Weekly Review

John Phung

DIY Energy Drink With Protein, Training Philosophy, Overtrained and Warm Up

December 23, 2012 — 6 Comments

I didn't hit any 1 rep maxes this week, but I did get a bench press 3RM at 320lbs and 5RM at 300lbs. No videos unfortunately.

With only a few more days left in 2012, I'm not sure if I can break any more PR's this year.

But that doesn't mean I'm not going to try!

We'll see what happens this upcoming week. Maybe I'll just throw on some fractional plates and get a 0.5lbs PR on my lifts haha.

Anyways, here's something I wrote this past week that you might have missed:

And check out these articles:

  1. Developing Your Own Training Philosophy By Chase Karnes
  2. You Are Not Overtrained By Mike Tuchscherer
  3. Warm Up By Mike Robertson
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John Phung

250lbs OHP, 350lbs Bench Press, 540lbs Deadlift, Conditioning and Learning To Grind

December 16, 2012 — Leave a comment

3 PRs were broken this past week. Videos below:

  1. 250lbs Overhead Press (+5lbs)
  2. 350lbs Bench Press (+5lbs)
  3. 540lbs Deadlift (+10lbs)

Not bad! But still not world class...

Also, I review quite possibly one of the worst tasting protein powders I've ever ingested:

Anyways, check these out:

  1. Conditioning Is A Sham by Mark Rippetoe
  2. Learn To Grind by Mike Tuchscherer

 

 

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John Phung

245lbs OHP and 530lbs Deadlift PRs, Home Gym Posters, Insecurities, Chris Hemsworth and Best Squat Depth

December 9, 2012 — Leave a comment

I had some shoulder pain while squatting last week, so what I did this week to deal with this issue is I tried high bar squatting while holding onto a pair of straps (video). It works pretty well, although a bit tricky to balance.

A couple of personal records this week:

  1. 245lbs overhead press (+5lbs) PR
  2. 530lbs deadlift (+10lbs) PR (followed by 550lbs with straps)

I ALMOST had a 350lbs bench press (which would have been a +5lbs PR), had it not been the sudden slip of my body on the bench while pressing the bar up.

Hopefully I'll hit another bench press, overhead press and deadlift PR before the year is over.

My squat has been suffering. It could be because of the change of programming I did recently, small nagging injuries, or both. I'm going to have to re-evaluate my programming and look at my logs to see what worked for me in the past.

Also hung up a couple of posters for my home gym (finally!)

Anyways, check these out:

  1. My Insecurities by Courtney Gould
  2. Dude, So and So Got SO Fucking Jacked For That Movie: Chris Hemsworth by Jamie Lewis
  3. Best Squat Depth for Glute Activation by Chris Beardsley
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John Phung

240lbs OHP PR, 2 Years of Training, Conventional Vs Sumo, Weak Point, Program and Olympic Vs Powerlifting

December 2, 2012 — Leave a comment

Got a 240lbs OHP this week, a weight that I've been wanting to press overhead for a while. Missed on 245lbs though, but I'm going to attempt it in a few days.

Also, this past week marks the 2nd year that I've been taking this whole "lifting weights" thing seriously! Here's some stuff I learned from 2 years of strength training. It might resonate with some of you.

And came across some good articles and a podcast this week:

  1. Comparing The Biomechanics Of Conventional And Sumo Deadlifts by Chris Beardsley
  2. More On Bands, Chains, And Weak Point Training by Paul Carter
  3. The Purpose of a Program by Justin Lascek
  4. Olympic vs. Power Lifting (Podcast) by Bret Contreras
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John Phung

520lbs Hook Grip Deadlift PR, Brutal Squats, Coaching Eye and Ramon Dekkers

November 25, 2012 — Leave a comment

Well I totally missed on the 350lbs reverse grip bench press last Friday due to pain radiating from my shoulders down my arms, but I did manage to get a 520lbs hook grip deadlift PR (video).

Anyways, check these out:

  1. The Chaos And Pain Guide To Brutal Squats by Jamie Lewis
  2. The Coaching Eye by Stef Bradford
  3. Gods of War: Ramon Dekkers by T.P. Grant
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